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Cauliflower and Potato Mash - Recipe and Nutrition Facts
67

Cauliflower and Potato Mash Recipe

Cauliflower and Potato Mash has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C.

The food contains 21.4g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 5.6 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 low 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.

It has a low density of Sodium, thus making it suitable for a low-sodium diet.

Based on the composite nutritive standing Cauliflower and Potato Mash has been given a composite ranking of 67, and in moderation.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat39%
 Calories from Carbs48%

Why this is good for you

  • Very high in Vitamin C
  • Very low in Sodium

Why this is bad for you

  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A355 IU7.1%
Vitamin C56.3 mg93.9%
Vitamin D0 IU
Vitamin E0.24 mg0.8%
Thiamin0.08 mg5%
Riboflavin0.16 mg9.2%
Niacin0.56 mg2.8%
Vitamin B60.23 mg11.3%
Folate62.8 mcg15.7%
Vitamin B120.18 mcg3%
Pantothenic Acid0.85 mg8.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium84 mg8.4%
Iron0.47 mg2.6%
Magnesium18 mg4.5%
Phosphorus98 mg9.8%
Potassium508.6 mg14.5%
Sodium58.6 mg2.4%
Zinc0.54 mg3.6%
Copper0.05 mg2.3%
Manganese0.18 mg8.9%
Selenium1.9 mcg2.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.4 g7.1%
Dietary Fiber4.1 g16.4%
Sugars1.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.6 g11.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.8 g12%
Saturated Fat4.6 g23%
Monounsaturated Fat2.1 g
Polyunsaturated Fat0.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 171 Calories from Fat 0

% Daily Value *

Total Fat 7.8 g 12%

Saturated Fat 4.6 g 23%

Trans Fat

Cholesterol 23.6 mg 7.9%

Sodium 58.6 mg 2.4%

Total Carbohydrates 21.4 g 7.1%

Dietary Fiber 4.1 g16.4%

Sugars 1.8 g

Protein 5.6 g 11.2%

Vitamin A 7.1% Vitamin C 93.9%

Calcium 8.4% Iron 2.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=160271 Embed Table:

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