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Edamame-Oat Salad - Recipe and Nutrition Facts
86

Edamame-Oat Salad Recipe

Edamame-Oat Salad has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 38.2g 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 13.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable 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 average 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 Edamame-Oat Salad has been given a composite ranking of 86, and on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat34%
 Calories from Carbs49%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1785 IU35.7%
Vitamin C25.1 mg41.9%
Vitamin D0 IU
Vitamin E1.2 mg4%
Thiamin0.16 mg10.9%
Riboflavin0.09 mg5%
Niacin1.4 mg6.8%
Vitamin B60.25 mg12.3%
Folate28.4 mcg7.1%
Vitamin B120 mcg
Pantothenic Acid0.16 mg1.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium50 mg5%
Iron1.8 mg9.9%
Magnesium21.6 mg5.4%
Phosphorus57 mg5.7%
Potassium295.4 mg8.4%
Sodium110.7 mg4.6%
Zinc0.29 mg1.9%
Copper0.11 mg5.6%
Manganese0.31 mg15.7%
Selenium2.9 mcg4.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate38.2 g12.7%
Dietary Fiber8.1 g32.4%
Sugars3.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.9 g27.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.8 g18.2%
Saturated Fat1 g5%
Monounsaturated Fat5.1 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 311 Calories from Fat 0

% Daily Value *

Total Fat 11.8 g 18.2%

Saturated Fat 1 g 5%

Trans Fat

Cholesterol 0 mg

Sodium 110.7 mg 4.6%

Total Carbohydrates 38.2 g 12.7%

Dietary Fiber 8.1 g32.4%

Sugars 3.7 g

Protein 13.9 g 27.8%

Vitamin A 35.7% Vitamin C 41.9%

Calcium 5% Iron 9.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=719777 Embed Table:

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