Cheesy Mashed Cauliflower Recipe
Cheesy Mashed Cauliflower has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.
The food contains 10.4g of carbs. The carbohydrate profile of the the food reveals it is low 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 11.2 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 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.
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. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
Based on the composite nutritive standing Cheesy Mashed Cauliflower has been given a composite ranking of 55, and in moderation.
Calorie Breakdown
| Calories from Protein | 27% | |
| Calories from Fat | 47% | |
| Calories from Carbs | 25% |
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
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 500 IU | 10% | ||
| Vitamin C | 65.2 mg | 108.6% | ||
| Vitamin D | 8.4 IU | 2.1% | ||
| Vitamin E | 0.1 mg | 0.33% | ||
| Thiamin | 0.09 mg | 5.9% | ||
| Riboflavin | 0.13 mg | 7.8% | ||
| Niacin | 0.76 mg | 3.8% | ||
| Vitamin B6 | 0.32 mg | 16.2% | ||
| Folate | 81.2 mcg | 20.3% | ||
| Vitamin B12 | 0.14 mcg | 2.3% | ||
| Pantothenic Acid | 1 mg | 10% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 293 mg | 29.3% | ||
| Iron | 0.67 mg | 3.7% | ||
| Magnesium | 25.2 mg | 6.3% | ||
| Phosphorus | 116 mg | 11.6% | ||
| Potassium | 462.6 mg | 13.2% | ||
| Sodium | 356.9 mg | 14.9% | ||
| Zinc | 0.6 mg | 4% | ||
| Copper | 0.06 mg | 3.1% | ||
| Manganese | 0.22 mg | 11% | ||
| Selenium | 2.4 mcg | 3.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 10.4 g | 3.5% | ||
| Dietary Fiber | 3.5 g | 14% | ||
| Sugars | 2.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.2 g | 22.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.6 g | 13.2% | ||
| Saturated Fat | 4.9 g | 24.5% | ||
| Monounsaturated Fat | 0.4 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 155 Calories from Fat 0
% Daily Value *
Total Fat 8.6 g 13.2%
Saturated Fat 4.9 g 24.5%
Trans Fat
Cholesterol 27 mg 9%
Sodium 356.9 mg 14.9%
Total Carbohydrates 10.4 g 3.5%
Dietary Fiber 3.5 g14%
Sugars 2.3 g
Protein 11.2 g 22.4%
Vitamin A 10% Vitamin C 108.6%
Calcium 29.3% Iron 3.7%
*Based on a 2000 Calorie diet
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