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Broccoli Puff 2 - Recipe and Nutrition Facts
54

Broccoli Puff 2 Recipe

Broccoli Puff 2 has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.

The food contains 21.6g of carbs. The carbohydrate profile of the the food reveals it is average 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. With 12.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low 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.

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 54, for Broccoli Puff 2, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat46%
 Calories from Carbs34%

Why this is good for you

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

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A488.9 IU9.8%Top 10%Very High
Retinol44.4 mcg
Vitamin C46 mg76.6%Top 10%Very High
Vitamin D9.1 IU2.3%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin1 mg5.1%Mid 40%Average
Vitamin B60 mg
Folate52.5 mcg13.1%Top 30%High
Folic Acid12.6 mcg
Vitamin B120.51 mcg8.4%Top 30%High
Pantothenic Acid0.51 mg5.1%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium140.9 mg14.1%Top 10%Very High
Iron1 mg5.6%Mid 40%Average
Magnesium19.7 mg4.9%Mid 40%Average
Phosphorus181.3 mg18.1%Top 30%High
Potassium231.3 mg6.6%Top 30%High
Sodium226.7 mg9.4%Mid 40%Average
Zinc0.51 mg3.4%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium6.6 mcg9.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate10.9 g3.6%Mid 40%Average
Dietary Fiber1.5 g6.1%Mid 40%Average
Sugars2.1 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.3 g12.6%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.5 mg
Glutamic Acid1.5 mg
Glycine0 mg
Proline0.5 mg
Serine0.5 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.5 g9.9%Mid 40%Average
Saturated Fat3.1 g15.7%Mid 40%Average
Monounsaturated Fat2.5 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 246 Calories from Fat 115

% Daily Value *

Total Fat 12.8 g 19.7%

Saturated Fat 6.2 g 31%

Trans Fat

Cholesterol 96.3 mg 32.1%

Sodium 448.8 mg 18.7%

Total Carbohydrates 21.6 g 7.2%

Dietary Fiber 3 g12%

Sugars 4.2 g

Protein 12.5 g 25%

Vitamin A 19.4% Vitamin C 151.7%

Calcium 27.9% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/broccoli-puff-410259 Embed Table:

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