Baked Broccoli/Cauliflower Dish has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.
The food contains 40.2g 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. With 15.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.
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 has a very high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Baked Broccoli/Cauliflower Dish has been given a composite ranking of 36, and in moderation.
Calories from Protein | 10% | |
Calories from Fat | 64% | |
Calories from Carbs | 26% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.38 IU | 0.01% | Bottom 30% | Low |
Retinol | 82.4 mcg | |||
Vitamin C | 53.4 mg | 89.1% | Top 10% | Very High |
Vitamin D | 11.8 IU | 3% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.76 mg | 3.8% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 59.9 mcg | 15% | Top 30% | High |
Folic Acid | 3.4 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.76 mg | 7.6% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 101.5 mg | 10.2% | Top 30% | High |
Iron | 1.1 mg | 6.4% | Mid 40% | Average |
Magnesium | 22.1 mg | 5.5% | Mid 40% | Average |
Phosphorus | 118.3 mg | 11.8% | Mid 40% | Average |
Potassium | 311.5 mg | 8.9% | Top 10% | Very High |
Sodium | 541.6 mg | 22.6% | Top 30% | High |
Zinc | 0.76 mg | 5.1% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.38 mg | 19.1% | Top 30% | High |
Selenium | 6.9 mcg | 9.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.3 g | 5.1% | Mid 40% | Average |
Dietary Fiber | 2.4 g | 9.8% | Top 30% | High |
Sugars | 3.9 g | |||
Glucose | 0.8 mg | |||
Fructose | 0.8 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.8 g | 11.6% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 1.1 mg | |||
Glycine | 0 mg | |||
Proline | 0.4 mg | |||
Serine | 0.4 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 16.8 g | 25.9% | Top 30% | High |
Saturated Fat | 6.9 g | 34.4% | Top 30% | High |
Monounsaturated Fat | 4.6 g | |||
Polyunsaturated Fat | 3.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 599 Calories from Fat 397
% Daily Value *
Total Fat 44.1 g 67.8%
Saturated Fat 18 g 90%
Trans Fat
Cholesterol 147.2 mg 49.1%
Sodium 1418.9 mg 59.1%
Total Carbohydrates 40.2 g 13.4%
Dietary Fiber 6.4 g25.6%
Sugars 10.2 g
Protein 15.2 g 30.4%
Vitamin A 0% Vitamin C 233.3%
Calcium 26.6% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 151
Protein 9.9 g | Carbs 7.2 g | Fat 9 g
Per Serving | Calories 95
Protein 8.1 g | Carbs 12.6 g | Fat 1.6 g
Per Serving | Calories 200
Protein 12.1 g | Carbs 19.2 g | Fat 8.1 g
Per Serving | Calories 289
Protein 4.8 g | Carbs 42.5 g | Fat 12.3 g
Per Serving | Calories 229
Protein 3.5 g | Carbs 47.3 g | Fat 4.1 g
Per Serving | Calories 109
Protein 2.5 g | Carbs 13.6 g | Fat 5.2 g