Garden Fries & Dip Recipe
Garden Fries & Dip has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Folate.
The food contains 22.9g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 11.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low 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.
It gives a good yield of Iron at 4.25 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. 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.
Ideally consumed as an Appetizer.
Based on the composite nutritive standing Garden Fries & Dip has been given a composite ranking of 54, and in moderation.
Calorie Breakdown
| Calories from Protein | 22% | |
| Calories from Fat | 37% | |
| Calories from Carbs | 42% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- High in Iron
- High in Folate
Why this is bad for you
- High in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2045 IU | 40.9% | ||
| Vitamin C | 29.8 mg | 49.7% | ||
| Vitamin D | 16 IU | 4% | ||
| Vitamin E | 1.1 mg | 3.8% | ||
| Thiamin | 0.21 mg | 13.9% | ||
| Riboflavin | 0.2 mg | 11.5% | ||
| Niacin | 1.7 mg | 8.4% | ||
| Vitamin B6 | 0.2 mg | 9.9% | ||
| Folate | 101.2 mcg | 25.3% | ||
| Vitamin B12 | 0.17 mcg | 2.8% | ||
| Pantothenic Acid | 0.14 mg | 1.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 200 mg | 20% | ||
| Iron | 4.2 mg | 23.6% | ||
| Magnesium | 32.4 mg | 8.1% | ||
| Phosphorus | 117 mg | 11.7% | ||
| Potassium | 392.9 mg | 11.2% | ||
| Sodium | 407.2 mg | 17% | ||
| Zinc | 1.1 mg | 7% | ||
| Copper | 0.17 mg | 8.7% | ||
| Manganese | 0.46 mg | 23.2% | ||
| Selenium | 3.2 mcg | 4.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 22.9 g | 7.6% | ||
| Dietary Fiber | 4.9 g | 19.6% | ||
| Sugars | 3.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.8 g | 23.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.9 g | 13.7% | ||
| Saturated Fat | 3.6 g | 18% | ||
| Monounsaturated Fat | 1.7 g | |||
| Polyunsaturated Fat | 0.7 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 212 Calories from Fat 0
% Daily Value *
Total Fat 8.9 g 13.7%
Saturated Fat 3.6 g 18%
Trans Fat
Cholesterol 73.5 mg 24.5%
Sodium 407.2 mg 17%
Total Carbohydrates 22.9 g 7.6%
Dietary Fiber 4.9 g19.6%
Sugars 3.9 g
Protein 11.8 g 23.6%
Vitamin A 40.9% Vitamin C 49.7%
Calcium 20% Iron 23.6%
*Based on a 2000 Calorie diet
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