Black and Blue Shepherd's Pie has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12, Vitamin C, Riboflavin, Niacin, Folate and Pantothenic Acid.
The food contains 45.2g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 53.9 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.
Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's high MUFA and low PUFA.
It a good source of Vitamin B6 and Vitamin B12.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 7 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 very high density of Sodium, thus making it unsuitable 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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Black and Blue Shepherd's Pie has been given a composite ranking of 52, and in moderation.
Calories from Protein | 23% | |
Calories from Fat | 57% | |
Calories from Carbs | 20% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.14 IU | 0% | Bottom 30% | Low |
Retinol | 30.1 mcg | |||
Vitamin C | 5.9 mg | 9.9% | Mid 40% | Average |
Vitamin D | 4.8 IU | 1.2% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0.14 mg | 8.3% | Top 30% | High |
Niacin | 2.3 mg | 11.3% | Top 30% | High |
Vitamin B6 | 0.14 mg | 7% | Top 30% | High |
Folate | 12 mcg | 3% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.7 mcg | 11.7% | Top 30% | High |
Pantothenic Acid | 0.56 mg | 5.6% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 46.1 mg | 4.6% | Mid 40% | Average |
Iron | 0.99 mg | 5.5% | Mid 40% | Average |
Magnesium | 15.1 mg | 3.8% | Mid 40% | Average |
Phosphorus | 104.8 mg | 10.5% | Mid 40% | Average |
Potassium | 0.14 mg | 0% | Bottom 30% | Low |
Sodium | 199.5 mg | 8.3% | Mid 40% | Average |
Zinc | 1.5 mg | 10.3% | Top 30% | High |
Copper | 0.14 mg | 7% | Top 10% | Very High |
Manganese | 0 mg | |||
Selenium | 6.9 mcg | 9.9% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 6.4 g | 2.1% | Bottom 30% | Low |
Dietary Fiber | 0.77 g | 3.1% | Mid 40% | Average |
Sugars | 0.7 g | |||
Glucose | 0.3 mg | |||
Fructose | 0.1 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.6 g | 15.2% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.6 mg | |||
Methionine | 0.1 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0.3 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.7 mg | |||
Glutamic Acid | 1.3 mg | |||
Glycine | 0.4 mg | |||
Proline | 0 mg | |||
Serine | 0.3 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 8.2 g | 12.5% | Mid 40% | Average |
Saturated Fat | 4.2 g | 20.8% | Mid 40% | Average |
Monounsaturated Fat | 2.4 g | |||
Polyunsaturated Fat | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 913 Calories from Fat 521
% Daily Value *
Total Fat 57.9 g 89.1%
Saturated Fat 29.5 g 147.5%
Trans Fat
Cholesterol 195.3 mg 65.1%
Sodium 1416.7 mg 59%
Total Carbohydrates 45.2 g 15.1%
Dietary Fiber 5.5 g22%
Sugars 5.2 g
Protein 53.9 g 107.8%
Vitamin A 0% Vitamin C 70%
Calcium 32.7% Iron 38.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 340
Protein 12 g | Carbs 49 g | Fat 10 g
Per 100g | Calories 291
Protein 3.5 g | Carbs 37.9 g | Fat 14.1 g
Per Serving | Calories 106
Protein 7.8 g | Carbs 7.6 g | Fat 4.8 g
Per Serving | Calories 38
Protein 2 g | Carbs 5.3 g | Fat 0.94 g
Per Serving | Calories 161
Protein 13.1 g | Carbs 1.84 g | Fat 10.9 g
Per Serving | Calories 237
Protein 13.9 g | Carbs 10.2 g | Fat 16 g
Per Serving | Calories 107
Protein 12.5 g | Carbs 3.2 g | Fat 4.7 g
Per Serving | Calories 73
Protein 5.7 g | Carbs 3.1 g | Fat 4.5 g