Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu) Recipe
Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu) has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Riboflavin.
The food contains 32.2g of carbs. The carbohydrate profile of the the food reveals it is average 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. With 48.1 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.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA.
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 a very 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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu) has been given a composite ranking of 60, and in moderation.
Calorie Breakdown
| Calories from Protein | 48% | |
| Calories from Fat | 20% | |
| Calories from Carbs | 32% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Vitamin D
- Very high in Vitamin C
- Very high in Riboflavin
- High in Dietary Fiber
Why this is bad for you
- Very high in Cholesterol
- High in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.23 IU | 0% | Bottom 30% | Low |
| Retinol | 6.6 mcg | |||
| Vitamin C | 23.6 mg | 39.3% | Top 10% | Very High |
| Vitamin D | 46.3 IU | 11.6% | Top 10% | Very High |
| Thiamin | 0 mg | |||
| Riboflavin | 0.23 mg | 13.3% | Top 30% | High |
| Niacin | 0.91 mg | 4.5% | Mid 40% | Average |
| Vitamin B6 | 0.23 mg | 11.3% | Top 30% | High |
| Folate | 18.1 mcg | 4.5% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.45 mcg | 7.6% | Top 30% | High |
| Pantothenic Acid | 0.23 mg | 2.3% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 102.3 mg | 10.2% | Top 30% | High |
| Iron | 0.45 mg | 2.5% | Mid 40% | Average |
| Magnesium | 17.2 mg | 4.3% | Mid 40% | Average |
| Phosphorus | 0.23 mg | 0.02% | Bottom 30% | Low |
| Potassium | 0.23 mg | 0.01% | Bottom 30% | Low |
| Sodium | 273.5 mg | 11.4% | Mid 40% | Average |
| Zinc | 0.68 mg | 4.5% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.23 mg | 11.3% | Top 30% | High |
| Selenium | 11.1 mcg | 15.9% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 7.3 g | 2.4% | Mid 40% | Average |
| Dietary Fiber | 1.2 g | 4.8% | Mid 40% | Average |
| Sugars | 1.9 g | |||
| Glucose | 0.2 mg | |||
| Fructose | 0.2 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10.9 g | 21.8% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.5 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0.5 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.2 mg | |||
| Aspartic Acid | 0.7 mg | |||
| Glutamic Acid | 1.1 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0 mg | |||
| Serine | 0.2 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2 g | 3.1% | Bottom 30% | Low |
| Saturated Fat | 1.1 g | 5.4% | Mid 40% | Average |
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.8 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 393 Calories from Fat 81
% Daily Value *
Total Fat 9 g 13.8%
Saturated Fat 4.8 g 24%
Trans Fat
Cholesterol 106.9 mg 35.6%
Sodium 1206 mg 50.3%
Total Carbohydrates 32.2 g 10.7%
Dietary Fiber 5.3 g21.2%
Sugars 8.5 g
Protein 48.1 g 96.2%
Vitamin A 0% Vitamin C 173.3%
Calcium 45.1% Iron 11.1%
*Based on a 2000 Calorie diet
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