Broccoli & Cranberry Salad has a high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Vitamin C.
The food contains 32.7g 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 11.9 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 very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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 39, for Broccoli & Cranberry Salad, and we advise that this food in moderation.
Calories from Protein | 10% | |
Calories from Fat | 63% | |
Calories from Carbs | 27% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.84 IU | 0.02% | Mid 40% | Average |
Retinol | 34.5 mcg | |||
Vitamin C | 35.3 mg | 58.8% | Top 10% | Very High |
Vitamin D | 8.4 IU | 2.1% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.7 mg | 8.4% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 65.5 mcg | 16.4% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.84 mg | 8.4% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 122.7 mg | 12.3% | Top 30% | High |
Iron | 1.7 mg | 9.3% | Top 30% | High |
Magnesium | 63 mg | 15.8% | Top 10% | Very High |
Phosphorus | 205 mg | 20.5% | Top 10% | Very High |
Potassium | 263 mg | 7.5% | Top 30% | High |
Sodium | 541.2 mg | 22.5% | Top 30% | High |
Zinc | 1.7 mg | 11.2% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.84 mg | 42% | Top 10% | Very High |
Selenium | 12.6 mcg | 18% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 27.5 g | 9.2% | Top 30% | High |
Dietary Fiber | 2.4 g | 9.7% | Top 30% | High |
Sugars | 15.8 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 10 g | 20% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0.8 mg | |||
Leucine | 0.8 mg | |||
Lysine | 0.8 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.8 mg | |||
Arginine | 0.8 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.8 mg | |||
Glutamic Acid | 1.7 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 28.5 g | 43.8% | Top 10% | Very High |
Saturated Fat | 7.3 g | 36.6% | Top 30% | High |
Monounsaturated Fat | 7.6 g | |||
Polyunsaturated Fat | 8.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.5 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 465 Calories from Fat 305
% Daily Value *
Total Fat 33.9 g 52.2%
Saturated Fat 8.7 g 43.5%
Trans Fat
Cholesterol 37.8 mg 12.6%
Sodium 644 mg 26.8%
Total Carbohydrates 32.7 g 10.9%
Dietary Fiber 2.9 g11.6%
Sugars 18.8 g
Protein 11.9 g 23.8%
Vitamin A 0% Vitamin C 70%
Calcium 14.6% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 235
Protein 4.5 g | Carbs 27.5 g | Fat 13.5 g
Per Serving | Calories 319
Protein 9 g | Carbs 15 g | Fat 25.7 g
Per Serving | Calories 286
Protein 11.5 g | Carbs 23 g | Fat 17.9 g
Per Serving | Calories 280
Protein 8.6 g | Carbs 21.1 g | Fat 19.2 g
Per Serving | Calories 247
Protein 5.1 g | Carbs 29.8 g | Fat 11.4 g
Per Serving | Calories 277
Protein 6.2 g | Carbs 50.3 g | Fat 7.1 g
Per Serving | Calories 185
Protein 1.1 g | Carbs 16.6 g | Fat 13.3 g
Per Serving | Calories 173
Protein 1.8 g | Carbs 27.5 g | Fat 6.7 g