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Cheddar Mash - Recipe and Nutrition Facts
33

Cheddar Mash Recipe

Cheddar Mash has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Vitamin B6 and Vitamin C.

The food contains 47.9g 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 17.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. 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 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 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 33, for Cheddar Mash, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat53%
 Calories from Carbs35%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • Very high in Calcium

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.4 IU0.01%Bottom 30%Low
Retinol108.9 mcg
Vitamin C12.6 mg20.9%Top 30%High
Vitamin D9.7 IU2.4%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin1.2 mg6.1%Mid 40%Average
Vitamin B60.4 mg20.2%Top 10%Very High
Folate14.6 mcg3.6%Mid 40%Average
Folic Acid0 mcg
Vitamin B120.4 mcg6.7%Top 30%High
Pantothenic Acid0.81 mg8.1%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium165.6 mg16.6%Top 10%Very High
Iron0.4 mg2.2%Mid 40%Average
Magnesium27.5 mg6.9%Top 30%High
Phosphorus157.1 mg15.7%Top 30%High
Potassium391.1 mg11.2%Top 10%Very High
Sodium353.6 mg14.7%Top 30%High
Zinc0.81 mg5.4%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium3.2 mcg4.6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate19.4 g6.5%Mid 40%Average
Dietary Fiber1.8 g7.3%Top 30%High
Sugars0.9 g
Lactose0 mg
Maltose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.2 g14.4%Mid 40%Average
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0.4 mg
Alanine0.4 mg
Aspartic Acid0.8 mg
Glutamic Acid1.6 mg
Glycine0 mg
Proline0.8 mg
Serine0.4 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat13.2 g20.2%Top 30%High
Saturated Fat8.3 g41.3%Top 30%High
Monounsaturated Fat3.6 g
Polyunsaturated Fat0.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 548 Calories from Fat 293

% Daily Value *

Total Fat 32.5 g 50%

Saturated Fat 20.4 g 102%

Trans Fat

Cholesterol 109.1 mg 36.4%

Sodium 873.3 mg 36.4%

Total Carbohydrates 47.9 g 16%

Dietary Fiber 4.5 g18%

Sugars 2.3 g

Protein 17.8 g 35.6%

Vitamin A 0% Vitamin C 51.7%

Calcium 40.9% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/cheddar-mash-164125 Embed Table:

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