Fresh Catch Creole Fish & Veggie Melange Recipe
Fresh Catch Creole Fish & Veggie Melange has a average-calorie, average-carb, high-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin and Niacin.
The food contains 17.9g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 30.6 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.
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 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.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Creole cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Fresh Catch Creole Fish & Veggie Melange has been given a composite ranking of 73, and in moderation.
Calorie Breakdown
| Calories from Protein | 36% | |
| Calories from Fat | 43% | |
| Calories from Carbs | 21% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- High in Niacin
- Very high in Vitamin A
- Very high in Vitamin C
- Very high in Thiamin
Why this is bad for you
- Very high in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2460 IU | 49.2% | ||
| Vitamin C | 32 mg | 53.3% | ||
| Vitamin D | 13.2 IU | 3.3% | ||
| Vitamin E | 0.86 mg | 2.9% | ||
| Thiamin | 0.75 mg | 50.3% | ||
| Riboflavin | 0.23 mg | 13.6% | ||
| Niacin | 5.4 mg | 26.8% | ||
| Vitamin B6 | 0.45 mg | 22.6% | ||
| Folate | 37.6 mcg | 9.4% | ||
| Vitamin B12 | 4 mcg | 67% | ||
| Pantothenic Acid | 1.7 mg | 16.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 81 mg | 8.1% | ||
| Iron | 2.7 mg | 15.1% | ||
| Magnesium | 76 mg | 19% | ||
| Phosphorus | 436 mg | 43.6% | ||
| Potassium | 997.6 mg | 28.5% | ||
| Sodium | 471.5 mg | 19.6% | ||
| Zinc | 2 mg | 13.4% | ||
| Copper | 0.4 mg | 20% | ||
| Manganese | 0.37 mg | 18.5% | ||
| Selenium | 28.8 mcg | 41.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 17.9 g | 6% | ||
| Dietary Fiber | 4.7 g | 18.8% | ||
| Sugars | 2.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 30.6 g | 61.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 16 g | 24.6% | ||
| Saturated Fat | 3.2 g | 16% | ||
| Monounsaturated Fat | 8.9 g | |||
| Polyunsaturated Fat | 2.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 331 Calories from Fat 0
% Daily Value *
Total Fat 16 g 24.6%
Saturated Fat 3.2 g 16%
Trans Fat
Cholesterol 91.8 mg 30.6%
Sodium 471.5 mg 19.6%
Total Carbohydrates 17.9 g 6%
Dietary Fiber 4.7 g18.8%
Sugars 2.1 g
Protein 30.6 g 61.2%
Vitamin A 49.2% Vitamin C 53.3%
Calcium 8.1% Iron 15.1%
*Based on a 2000 Calorie diet
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