Broccoli &Cauliflower Salad has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin B6, Vitamin C and Folate.
The food contains 47g 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. With 14.8 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.
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 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 93, for Broccoli &Cauliflower Salad, and we advise that this food on a regular basis.
Calories from Protein | 12% | |
Calories from Fat | 49% | |
Calories from Carbs | 39% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.22 IU | 0% | Bottom 30% | Low |
Retinol | 1.1 mcg | |||
Vitamin C | 68.9 mg | 114.8% | Top 10% | Very High |
Vitamin D | 2 IU | 0.5% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.67 mg | 3.4% | Mid 40% | Average |
Vitamin B6 | 0.22 mg | 11.2% | Top 30% | High |
Folate | 53.2 mcg | 13.3% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.45 mg | 4.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 39.1 mg | 3.9% | Mid 40% | Average |
Iron | 0.67 mg | 3.7% | Mid 40% | Average |
Magnesium | 18.8 mg | 4.7% | Mid 40% | Average |
Phosphorus | 63.5 mg | 6.4% | Mid 40% | Average |
Potassium | 0.22 mg | 0.01% | Bottom 30% | Low |
Sodium | 137.9 mg | 5.7% | Mid 40% | Average |
Zinc | 0.45 mg | 3% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.22 mg | 11.2% | Top 30% | High |
Selenium | 2.5 mcg | 3.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 10.5 g | 3.5% | Mid 40% | Average |
Dietary Fiber | 2.3 g | 9.3% | Top 30% | High |
Sugars | 4.6 g | |||
Glucose | 1.6 mg | |||
Fructose | 1.8 mg | |||
Lactose | 0 mg | |||
Maltose | 0.2 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3.3 g | 6.6% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.2 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.2 mg | |||
Arginine | 0.2 mg | |||
Histidine | 0 mg | |||
Alanine | 0.2 mg | |||
Aspartic Acid | 0.2 mg | |||
Glutamic Acid | 0.4 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.2 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5.9 g | 9.1% | Mid 40% | Average |
Saturated Fat | 1.5 g | 7.4% | Mid 40% | Average |
Monounsaturated Fat | 1.1 g | |||
Polyunsaturated Fat | 1.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 452 Calories from Fat 237
% Daily Value *
Total Fat 26.4 g 40.6%
Saturated Fat 6.6 g 33%
Trans Fat
Cholesterol 30.7 mg 10.2%
Sodium 616.2 mg 25.7%
Total Carbohydrates 47 g 15.7%
Dietary Fiber 10.4 g41.6%
Sugars 20.4 g
Protein 14.8 g 29.6%
Vitamin A 0% Vitamin C 513.3%
Calcium 17.5% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 154
Protein 4.3 g | Carbs 8.4 g | Fat 11.8 g
Per Serving | Calories 35
Protein 2.2 g | Carbs 5.3 g | Fat 1.2 g
Per Serving | Calories 311
Protein 7 g | Carbs 11.1 g | Fat 27.6 g
Per Serving | Calories 171
Protein 6.6 g | Carbs 16.8 g | Fat 9.6 g
Per Serving | Calories 106
Protein 8.8 g | Carbs 8.9 g | Fat 3.6 g
Per Serving | Calories 107
Protein 3.7 g | Carbs 19 g | Fat 2 g
Per Serving | Calories 95
Protein 16.2 g | Carbs 2.87 g | Fat 1.7 g
Per Serving | Calories 140
Protein 1.3 g | Carbs 5.3 g | Fat 13.2 g