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Cod with Roasted Veggies - Recipe and Nutrition Facts
80

Cod with Roasted Veggies Recipe

Cod with Roasted Veggies has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

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 46.3 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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 a good source of Vitamin B6 and Vitamin B12.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 high 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. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Cod with Roasted Veggies has been given a composite ranking of 80, and on a regular basis.

Calorie Breakdown

 Calories from Protein44%
 Calories from Fat35%
 Calories from Carbs20%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin

Why this is bad for you

  • Very high in Cholesterol

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2370 IU47.4%
Vitamin C119.6 mg199.4%
Vitamin D0 IU
Vitamin E2.7 mg9%
Thiamin0.35 mg23.5%
Riboflavin0.34 mg20.1%
Niacin6.2 mg31%
Vitamin B60.9 mg45.1%
Folate121.2 mcg30.3%
Vitamin B121.9 mcg31.5%
Pantothenic Acid1.3 mg12.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium98 mg9.8%
Iron2.6 mg14.3%
Magnesium125.6 mg31.4%
Phosphorus380 mg38%
Potassium1 mg0%
Sodium181 mg7.5%
Zinc1.8 mg11.7%
Copper0.28 mg14.2%
Manganese0.55 mg27.6%
Selenium71.6 mcg102.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.4 g7.1%
Dietary Fiber6.3 g25.2%
Sugars0 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein46.3 g92.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16.5 g25.4%
Saturated Fat2.4 g12%
Monounsaturated Fat10.3 g
Polyunsaturated Fat2.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 409 Calories from Fat 0

% Daily Value *

Total Fat 16.5 g 25.4%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 99 mg 33%

Sodium 181 mg 7.5%

Total Carbohydrates 21.4 g 7.1%

Dietary Fiber 6.3 g25.2%

Sugars 0 g

Protein 46.3 g 92.6%

Vitamin A 47.4% Vitamin C 199.4%

Calcium 9.8% Iron 14.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=241102 Embed Table:

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