Banana and Blueberry smoothy Recipe
Banana and Blueberry smoothy has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin C, Vitamin D and Riboflavin.
The food contains 43g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 13.4 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average 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 has an average density of Sodium, thus making it suitable for a 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Beverage.
Based on the composite nutritive standing Banana and Blueberry smoothy has been given a composite ranking of 89, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 17% | |
| Calories from Fat | 29% | |
| Calories from Carbs | 54% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- High in Vitamin D
- High in Vitamin C
- High in Vitamin E
- Very high in Riboflavin
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 610 IU | 12.2% | ||
| Vitamin C | 15.2 mg | 25.3% | ||
| Vitamin D | 100 IU | 25% | ||
| Vitamin E | 5.3 mg | 17.8% | ||
| Thiamin | 0.19 mg | 12.6% | ||
| Riboflavin | 0.61 mg | 35.6% | ||
| Niacin | 1.6 mg | 7.8% | ||
| Vitamin B6 | 0.72 mg | 35.8% | ||
| Folate | 38 mcg | 9.5% | ||
| Vitamin B12 | 0.93 mcg | 15.5% | ||
| Pantothenic Acid | 1.2 mg | 11.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 353 mg | 35.3% | ||
| Iron | 1.2 mg | 6.8% | ||
| Magnesium | 107.2 mg | 26.8% | ||
| Phosphorus | 355 mg | 35.5% | ||
| Potassium | 962 mg | 27.5% | ||
| Sodium | 130.2 mg | 5.4% | ||
| Zinc | 1.8 mg | 11.9% | ||
| Copper | 0.35 mg | 17.4% | ||
| Manganese | 0.69 mg | 34.6% | ||
| Selenium | 7.2 mcg | 10.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 43 g | 14.3% | ||
| Dietary Fiber | 5.2 g | 20.8% | ||
| Sugars | 16.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 13.4 g | 26.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 10 g | 15.4% | ||
| Saturated Fat | 1.3 g | 6.5% | ||
| Monounsaturated Fat | 6 g | |||
| Polyunsaturated Fat | 2.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 298 Calories from Fat 0
% Daily Value *
Total Fat 10 g 15.4%
Saturated Fat 1.3 g 6.5%
Trans Fat
Cholesterol 4.9 mg 1.6%
Sodium 130.2 mg 5.4%
Total Carbohydrates 43 g 14.3%
Dietary Fiber 5.2 g20.8%
Sugars 16.2 g
Protein 13.4 g 26.8%
Vitamin A 12.2% Vitamin C 25.3%
Calcium 35.3% Iron 6.8%
*Based on a 2000 Calorie diet
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