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Ensalata Campesina (Chilean Country Salad) - Recipe and Nutrition Facts
46

Ensalata Campesina (Chilean Country Salad) Recipe

Ensalata Campesina (Chilean Country Salad) has a high-calorie, average-carb, very high-fat and average-protein content.

The food contains 24g 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. With 9.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's high MUFA and average PUFA. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Chilean cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Ensalata Campesina (Chilean Country Salad) has been given a composite ranking of 46, and in moderation.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat70%
 Calories from Carbs22%

Why this is good for you

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A312.7 IU6.3%Top 30%High
Retinol82.4 mcg
Vitamin C4.9 mg8.1%Mid 40%Average
Vitamin D14.1 IU3.5%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin0 mg
Vitamin B60 mg
Folate37.1 mcg9.3%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.49 mg4.9%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium41 mg4.1%Mid 40%Average
Iron0.98 mg5.4%Mid 40%Average
Magnesium16.6 mg4.1%Mid 40%Average
Phosphorus79 mg7.9%Mid 40%Average
Potassium138.5 mg4%Mid 40%Average
Sodium379.3 mg15.8%Top 30%High
Zinc0.49 mg3.3%Mid 40%Average
Copper0 mg
Manganese0.49 mg24.4%Top 30%High
Selenium4.9 mcg7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate11.7 g3.9%Mid 40%Average
Dietary Fiber2 g8.2%Top 30%High
Sugars1.6 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.6 g9.2%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.5 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.5 mg
Glutamic Acid1 mg
Glycine0 mg
Proline0 mg
Serine0.5 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16.7 g25.7%Top 30%High
Saturated Fat5.2 g25.9%Top 30%High
Monounsaturated Fat8.8 g
Polyunsaturated Fat1.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 435 Calories from Fat 308

% Daily Value *

Total Fat 34.3 g 52.8%

Saturated Fat 10.6 g 53%

Trans Fat

Cholesterol 123.7 mg 41.2%

Sodium 777.5 mg 32.4%

Total Carbohydrates 24 g 8%

Dietary Fiber 4.2 g16.8%

Sugars 3.2 g

Protein 9.4 g 18.8%

Vitamin A 12.8% Vitamin C 16.7%

Calcium 8.4% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/ensalata-campesina-chilean-country-salad-454775 Embed Table:

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