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Corn , Avocado and Tomato Salad - Recipe and Nutrition Facts
87

Corn, Avocado and Tomato Salad Recipe

Corn, Avocado and Tomato Salad has a high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin C, Thiamin, Niacin, Folate and Pantothenic Acid.

The food contains 74.9g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and average 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 10.7 gms of protein, it is 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 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 low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Corn, Avocado and Tomato Salad has been given a composite ranking of 87, and on a regular basis.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat31%
 Calories from Carbs60%

Why this is good for you

  • High in Protein
  • High in Niacin
  • High in Vitamin A
  • Very high in Vitamin C
  • Very high in Thiamin
  • No Cholesterol

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1080 IU21.6%
Vitamin C71.9 mg119.8%
Vitamin D0 IU
Vitamin E2.1 mg6.9%
Thiamin0.65 mg43.5%
Riboflavin0.21 mg12.1%
Niacin5.4 mg27.1%
Vitamin B60.25 mg12.3%
Folate157.2 mcg39.3%
Vitamin B120 mcg
Pantothenic Acid2.5 mg24.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium26 mg2.6%
Iron2.2 mg12.1%
Magnesium124.4 mg31.1%
Phosphorus299 mg29.9%
Potassium989.4 mg28.3%
Sodium49 mg2%
Zinc1.5 mg10.2%
Copper0.21 mg10.6%
Manganese0.57 mg28.3%
Selenium2.2 mcg3.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate74.9 g25%
Dietary Fiber9.4 g37.6%
Sugars14.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.7 g21.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat17.3 g26.6%
Saturated Fat2.4 g12%
Monounsaturated Fat11 g
Polyunsaturated Fat2.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 445 Calories from Fat 0

% Daily Value *

Total Fat 17.3 g 26.6%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 0 mg

Sodium 49 mg 2%

Total Carbohydrates 74.9 g 25%

Dietary Fiber 9.4 g37.6%

Sugars 14.3 g

Protein 10.7 g 21.4%

Vitamin A 21.6% Vitamin C 119.8%

Calcium 2.6% Iron 12.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2134422 Embed Table:

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