Vegetarian Quinoa Chili with Tofu has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Riboflavin.
The food contains 37.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 4.23 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.
Based on the composite nutritive standing Vegetarian Quinoa Chili with Tofu has been given a composite ranking of 91, and on a regular basis.
Calories from Protein | 22% | |
Calories from Fat | 10% | |
Calories from Carbs | 68% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 6670 IU | 133.4% | ||
Vitamin C | 63.4 mg | 105.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 1.5 mg | 5% | ||
Thiamin | 0.06 mg | 3.9% | ||
Riboflavin | 0.54 mg | 31.9% | ||
Niacin | 1.2 mg | 5.9% | ||
Vitamin B6 | 0.18 mg | 8.8% | ||
Folate | 13.6 mcg | 3.4% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.13 mg | 1.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 117 mg | 11.7% | ||
Iron | 4.2 mg | 23.5% | ||
Magnesium | 17.6 mg | 4.4% | ||
Phosphorus | 167 mg | 16.7% | ||
Potassium | 724 mg | 20.7% | ||
Sodium | 274.8 mg | 11.5% | ||
Zinc | 0.27 mg | 1.8% | ||
Copper | 0.13 mg | 6.6% | ||
Manganese | 0.16 mg | 8.1% | ||
Selenium | 1.8 mcg | 2.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 37.1 g | 12.4% | ||
Dietary Fiber | 7.6 g | 30.4% | ||
Sugars | 7.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12 g | 24% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.3 g | 3.5% | ||
Saturated Fat | 0.3 g | 1.5% | ||
Monounsaturated Fat | 0.1 g | |||
Polyunsaturated Fat | 0.4 g |
Serving size
Amount Per Serving
Calories 214 Calories from Fat 0
% Daily Value *
Total Fat 2.3 g 3.5%
Saturated Fat 0.3 g 1.5%
Trans Fat
Cholesterol 0 mg
Sodium 274.8 mg 11.5%
Total Carbohydrates 37.1 g 12.4%
Dietary Fiber 7.6 g30.4%
Sugars 7.8 g
Protein 12 g 24%
Vitamin A 133.4% Vitamin C 105.6%
Calcium 11.7% Iron 23.5%
*Based on a 2000 Calorie diet
Per Serving | Calories 159
Protein 7.3 g | Carbs 25.3 g | Fat 4.2 g
Per Serving | Calories 245
Protein 10.6 g | Carbs 44.4 g | Fat 2.8 g
Per Serving | Calories 296
Protein 13.7 g | Carbs 49.5 g | Fat 6.7 g
Per Serving | Calories 181
Protein 9 g | Carbs 31.6 g | Fat 3.1 g