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Galumpous - Recipe and Nutrition Facts
56

Galumpous Recipe

Galumpous has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B12, Vitamin C, Niacin and Folate.

The food contains 40.2g 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 32.1 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.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.

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 4 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 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.

Based on the composite nutritive standing Galumpous has been given a composite ranking of 56, and in moderation.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat46%
 Calories from Carbs30%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • High in Vitamin C
  • Very high in Calcium
  • High in Iron
  • Very high in Vitamin B12

Why this is bad for you

  • 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 A0.32 IU0.01%Bottom 30%Low
Retinol26.6 mcg
Vitamin C5.4 mg9%Mid 40%Average
Vitamin D3.5 IU0.9%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2.2 mg11.1%Top 30%High
Vitamin B60 mg
Folate38 mcg9.5%Top 30%High
Folic Acid26.3 mcg
Vitamin B120.95 mcg15.8%Top 10%Very High
Pantothenic Acid0.32 mg3.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium102.8 mg10.3%Top 30%High
Iron1.3 mg7%Mid 40%Average
Magnesium19.9 mg5%Mid 40%Average
Phosphorus137.7 mg13.8%Top 30%High
Potassium228.2 mg6.5%Top 30%High
Sodium380.5 mg15.9%Top 30%High
Zinc1.9 mg12.7%Top 10%Very High
Copper0 mg
Manganese0.32 mg15.8%Top 30%High
Selenium13.9 mcg19.9%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate12.7 g4.2%Mid 40%Average
Dietary Fiber1 g4.1%Mid 40%Average
Sugars2.5 g
Glucose0.9 mg
Fructose0.6 mg
Lactose0 mg
Maltose0.3 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.2 g20.3%Top 30%High
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.6 mg
Methionine0.3 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.6 mg
Arginine0.3 mg
Histidine0.3 mg
Alanine0.3 mg
Aspartic Acid0.9 mg
Glutamic Acid2.2 mg
Glycine0.3 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.7 g13.4%Mid 40%Average
Saturated Fat3.7 g18.4%Mid 40%Average
Monounsaturated Fat3.8 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 539 Calories from Fat 247

% Daily Value *

Total Fat 27.5 g 42.3%

Saturated Fat 11.6 g 58%

Trans Fat

Cholesterol 88.6 mg 29.5%

Sodium 1202.5 mg 50.1%

Total Carbohydrates 40.2 g 13.4%

Dietary Fiber 3.2 g12.8%

Sugars 8 g

Protein 32.1 g 64.2%

Vitamin A 0% Vitamin C 28.3%

Calcium 32.5% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/galumpous-32887 Embed Table:

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