Veggie Mango Curry Recipe
Veggie Mango Curry has a high-calorie, very high-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C and Folate.
The food contains 72.1g of carbs. The carbohydrate profile of the the food reveals it is high 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 15.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 6.07 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. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Veggie Mango Curry has been given a composite ranking of 90, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 17% | |
| Calories from Fat | 3% | |
| Calories from Carbs | 79% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- No Cholesterol
- Very low in Saturated Fat
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 5775 IU | 115.5% | ||
| Vitamin C | 97.4 mg | 162.4% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.5 mg | 1.7% | ||
| Thiamin | 0.28 mg | 18.7% | ||
| Riboflavin | 0.2 mg | 11.8% | ||
| Niacin | 3 mg | 14.8% | ||
| Vitamin B6 | 0.73 mg | 36.7% | ||
| Folate | 179.6 mcg | 44.9% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 1.6 mg | 16% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 151 mg | 15.1% | ||
| Iron | 6.1 mg | 33.7% | ||
| Magnesium | 78.8 mg | 19.7% | ||
| Phosphorus | 226 mg | 22.6% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 717.3 mg | 29.9% | ||
| Zinc | 1.5 mg | 10% | ||
| Copper | 0.36 mg | 17.9% | ||
| Manganese | 0.85 mg | 42.7% | ||
| Selenium | 3.4 mcg | 4.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 72.1 g | 24% | ||
| Dietary Fiber | 18.2 g | 72.8% | ||
| Sugars | 13.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 15.6 g | 31.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.4 g | 2.2% | ||
| Saturated Fat | 0.2 g | 1% | ||
| Monounsaturated Fat | 0.3 g | |||
| Polyunsaturated Fat | 0.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 351 Calories from Fat 0
% Daily Value *
Total Fat 1.4 g 2.2%
Saturated Fat 0.2 g 1%
Trans Fat
Cholesterol 0 mg
Sodium 717.3 mg 29.9%
Total Carbohydrates 72.1 g 24%
Dietary Fiber 18.2 g72.8%
Sugars 13.7 g
Protein 15.6 g 31.2%
Vitamin A 115.5% Vitamin C 162.4%
Calcium 15.1% Iron 33.7%
*Based on a 2000 Calorie diet
Related Searches
Mango Curry Pork Tenderloin
Per 100g | Calories 123
Protein 14.6 g | Carbs 5.2 g | Fat 3.9 g
mango curry stir fry
Per Serving | Calories 95
Protein 6.7 g | Carbs 15.9 g | Fat 0.6 g
Mango and Dahl Curry
Per Serving | Calories 369
Protein 20.5 g | Carbs 69.6 g | Fat 4 g
MM Cooked Veggies with Spaghetti..
Per Serving | Calories 179
Protein 4.6 g | Carbs 26 g | Fat 7.3 g
Healthy Quinoa Salad
Per Serving | Calories 142
Protein 4.5 g | Carbs 20.1 g | Fat 5.4 g
Mom's Bean Salad
Per Serving | Calories 158
Protein 5.4 g | Carbs 31.7 g | Fat 1.6 g
PNGwen's Cranberry Sauce
Per Serving | Calories 145
Protein 0 g | Carbs 32 g | Fat 0 g
