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Broccoli and Mushroom Stir Fry - Recipe and Nutrition Facts
96

Broccoli and Mushroom Stir Fry Recipe

Broccoli and Mushroom Stir Fry has a average-calorie, low-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin C, Riboflavin, Niacin and Folate.

The food contains 14.7g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low 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 6.2 gms of protein, it is average 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 96, for Broccoli and Mushroom Stir Fry, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat44%
 Calories from Carbs39%

Why this is good for you

  • High in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Riboflavin
  • No Cholesterol
  • Low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1755 IU35.1%
Vitamin C108.2 mg180.3%
Vitamin D0 IU
Vitamin E2.9 mg9.5%
Thiamin0.16 mg10.4%
Riboflavin0.56 mg32.8%
Niacin4.7 mg23.6%
Vitamin B60.33 mg16.3%
Folate105.6 mcg26.4%
Vitamin B120.04 mcg0.7%
Pantothenic Acid1.9 mg19.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium72 mg7.2%
Iron1.8 mg9.8%
Magnesium44 mg11%
Phosphorus203 mg20.3%
Potassium845.1 mg24.1%
Sodium263.5 mg11%
Zinc1.1 mg7.2%
Copper0.42 mg21.1%
Manganese0.58 mg29.2%
Selenium13.4 mcg19.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.7 g4.9%
Dietary Fiber5.3 g21.2%
Sugars1.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.2 g12.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.4 g11.4%
Saturated Fat1 g5%
Monounsaturated Fat5 g
Polyunsaturated Fat0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 134 Calories from Fat 0

% Daily Value *

Total Fat 7.4 g 11.4%

Saturated Fat 1 g 5%

Trans Fat

Cholesterol 0 mg

Sodium 263.5 mg 11%

Total Carbohydrates 14.7 g 4.9%

Dietary Fiber 5.3 g21.2%

Sugars 1.6 g

Protein 6.2 g 12.4%

Vitamin A 35.1% Vitamin C 180.3%

Calcium 7.2% Iron 9.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=86437 Embed Table:

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