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Broccoli & Cranberry Salad - Recipe and Nutrition Facts
39

Broccoli & Cranberry Salad Recipe

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.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat63%
 Calories from Carbs27%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C

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
Retinol34.5 mcg
Vitamin C35.3 mg58.8%Top 10%Very High
Vitamin D8.4 IU2.1%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.7 mg8.4%Mid 40%Average
Vitamin B60 mg
Folate65.5 mcg16.4%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.84 mg8.4%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium122.7 mg12.3%Top 30%High
Iron1.7 mg9.3%Top 30%High
Magnesium63 mg15.8%Top 10%Very High
Phosphorus205 mg20.5%Top 10%Very High
Potassium263 mg7.5%Top 30%High
Sodium541.2 mg22.5%Top 30%High
Zinc1.7 mg11.2%Top 30%High
Copper0 mg
Manganese0.84 mg42%Top 10%Very High
Selenium12.6 mcg18%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate27.5 g9.2%Top 30%High
Dietary Fiber2.4 g9.7%Top 30%High
Sugars15.8 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein10 g20%Top 30%High
Tryptophan0 mg
Threonine0 mg
Isoleucine0.8 mg
Leucine0.8 mg
Lysine0.8 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0.8 mg
Arginine0.8 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.8 mg
Glutamic Acid1.7 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat28.5 g43.8%Top 10%Very High
Saturated Fat7.3 g36.6%Top 30%High
Monounsaturated Fat7.6 g
Polyunsaturated Fat8.4 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 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

Source: http://www.food.com/recipe/broccoli-cranberry-salad-266943 Embed Table:

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