E2 Vegetable Stir Fry with brown rice has a average-calorie, high-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C and Niacin.
The food contains 62.9g 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 21.6 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 low 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 gives a good yield of Iron at 9.16 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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. 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 high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 88, for E2 Vegetable Stir Fry with brown rice, and we advise that this food on a regular basis.
Calories from Protein | 24% | |
Calories from Fat | 4% | |
Calories from Carbs | 71% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 3810 IU | 76.2% | ||
Vitamin C | 32.8 mg | 54.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 1.1 mg | 3.5% | ||
Thiamin | 0.26 mg | 17.4% | ||
Riboflavin | 0.25 mg | 14.5% | ||
Niacin | 5.1 mg | 25.4% | ||
Vitamin B6 | 0.5 mg | 24.9% | ||
Folate | 40.8 mcg | 10.2% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1.6 mg | 15.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 53 mg | 5.3% | ||
Iron | 9.2 mg | 50.9% | ||
Magnesium | 87.6 mg | 21.9% | ||
Phosphorus | 209 mg | 20.9% | ||
Potassium | 593.1 mg | 16.9% | ||
Sodium | 1 mg | 0% | ||
Zinc | 1.6 mg | 10.5% | ||
Copper | 0.47 mg | 23.5% | ||
Manganese | 1.6 mg | 81.1% | ||
Selenium | 19.8 mcg | 28.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 62.9 g | 21% | ||
Dietary Fiber | 7.5 g | 30% | ||
Sugars | 5.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 21.6 g | 43.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.7 g | 2.6% | ||
Saturated Fat | 0.3 g | 1.5% | ||
Monounsaturated Fat | 0.5 g | |||
Polyunsaturated Fat | 0.7 g |
Serving size
Amount Per Serving
Calories 340 Calories from Fat 0
% Daily Value *
Total Fat 1.7 g 2.6%
Saturated Fat 0.3 g 1.5%
Trans Fat
Cholesterol 0 mg
Sodium 1 mg 0%
Total Carbohydrates 62.9 g 21%
Dietary Fiber 7.5 g30%
Sugars 5.7 g
Protein 21.6 g 43.2%
Vitamin A 76.2% Vitamin C 54.6%
Calcium 5.3% Iron 50.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 158
Protein 5.2 g | Carbs 16.4 g | Fat 9.8 g
Per Serving | Calories 76
Protein 2.3 g | Carbs 10 g | Fat 3.7 g
Per Serving | Calories 245
Protein 7.8 g | Carbs 31.6 g | Fat 11.4 g
Per Serving | Calories 248
Protein 12.2 g | Carbs 11.1 g | Fat 17.2 g
Per Serving | Calories 272
Protein 16.1 g | Carbs 41.9 g | Fat 5 g
Per Serving | Calories 401
Protein 21.1 g | Carbs 55.6 g | Fat 12.1 g
Per Serving | Calories 420
Protein 14.2 g | Carbs 47 g | Fat 21.9 g
Per Serving | Calories 225
Protein 29.3 g | Carbs 17.8 g | Fat 3.3 g