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African Winter Stew - Recipe and Nutrition Facts
70

African Winter Stew Recipe

African Winter Stew has a high-calorie, high-carb, average-fat and very high-protein content. It is a good source of Iron and Vitamin A.

The food contains 56.8g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 26.2 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and average 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 gives a good yield of Iron at 3.78 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 a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to African cuisine.

Based on the composite nutritive standing African Winter Stew has been given a composite ranking of 70, and in moderation.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat18%
 Calories from Carbs56%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • Very high in Dietary Fiber
  • High in Iron

Why this is bad for you

  • Very high in Cholesterol
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1915 IU38.3%
Vitamin C9.1 mg15.1%
Vitamin D0 IU
Vitamin E0.42 mg1.4%
Thiamin0.14 mg9.3%
Riboflavin0.2 mg11.5%
Niacin1.2 mg5.8%
Vitamin B60.29 mg14.4%
Folate41.2 mcg10.3%
Vitamin B120.28 mcg4.7%
Pantothenic Acid0.65 mg6.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium160 mg16%
Iron3.8 mg21%
Magnesium83.6 mg20.9%
Phosphorus225 mg22.5%
Potassium492.3 mg14.1%
Sodium480.3 mg20%
Zinc1.5 mg10%
Copper0.26 mg13.2%
Manganese1.5 mg75.4%
Selenium20.2 mcg28.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate56.8 g18.9%
Dietary Fiber10.3 g41.2%
Sugars5.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein26.2 g52.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8 g12.3%
Saturated Fat1.6 g8%
Monounsaturated Fat2.2 g
Polyunsaturated Fat3.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 395 Calories from Fat 0

% Daily Value *

Total Fat 8 g 12.3%

Saturated Fat 1.6 g 8%

Trans Fat

Cholesterol 92.5 mg 30.8%

Sodium 480.3 mg 20%

Total Carbohydrates 56.8 g 18.9%

Dietary Fiber 10.3 g41.2%

Sugars 5.7 g

Protein 26.2 g 52.4%

Vitamin A 38.3% Vitamin C 15.1%

Calcium 16% Iron 21%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2307807 Embed Table:

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