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Broccoli and Cranberry Salad - Recipe and Nutrition Facts
49

Broccoli and Cranberry Salad Recipe

Broccoli and Cranberry Salad has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin C and Folate.

The food contains 27.4g of carbs. The carbohydrate profile of the the food reveals it is low 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. With 13.7 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 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.

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. 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.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 49, for Broccoli and Cranberry Salad, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat54%
 Calories from Carbs31%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C
  • High in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.84 IU0.02%Mid 40%Average
Retinol44.5 mcg
Vitamin C36.1 mg60.2%Top 10%Very High
Vitamin D16 IU4%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin2.5 mg12.6%Top 30%High
Vitamin B60 mg
Folate68.1 mcg17%Top 10%Very High
Folic Acid1.7 mcg
Vitamin B120 mcg
Pantothenic Acid0.84 mg8.4%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium142 mg14.2%Top 10%Very High
Iron1.7 mg9.3%Top 30%High
Magnesium67.2 mg16.8%Top 10%Very High
Phosphorus255.5 mg25.5%Top 10%Very High
Potassium326.9 mg9.3%Top 10%Very High
Sodium603.7 mg25.2%Top 10%Very High
Zinc1.7 mg11.2%Top 30%High
Copper0 mg
Manganese0.84 mg42%Top 10%Very High
Selenium16.8 mcg24%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate23 g7.7%Top 30%High
Dietary Fiber1.9 g7.7%Top 30%High
Sugars14.6 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.5 g23%Top 30%High
Tryptophan0 mg
Threonine0.8 mg
Isoleucine0.8 mg
Leucine0.8 mg
Lysine0.8 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.8 mg
Tyrosine0.8 mg
Valine0.8 mg
Arginine0.8 mg
Histidine0 mg
Alanine0.8 mg
Aspartic Acid0.8 mg
Glutamic Acid2.5 mg
Glycine0.8 mg
Proline0 mg
Serine0.8 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat17.9 g27.5%Top 30%High
Saturated Fat5.1 g25.6%Top 30%High
Monounsaturated Fat6.7 g
Polyunsaturated Fat4.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 341 Calories from Fat 191

% Daily Value *

Total Fat 21.3 g 32.8%

Saturated Fat 6.1 g 30.5%

Trans Fat

Cholesterol 44.2 mg 14.7%

Sodium 718.4 mg 29.9%

Total Carbohydrates 27.4 g 9.1%

Dietary Fiber 2.3 g9.2%

Sugars 17.4 g

Protein 13.7 g 27.4%

Vitamin A 0% Vitamin C 71.7%

Calcium 16.9% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/broccoli-and-cranberry-salad-190492 Embed Table:

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