Karen's basic vegetable soup Recipe
Karen's basic vegetable soup has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin C and Folate.
The food contains 34.1g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 13.8 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 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 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 a high density of Sodium, thus making it unsuitable for a 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Based on the composite nutritive standing Karen's basic vegetable soup has been given a composite ranking of 90, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 21% | |
| Calories from Fat | 26% | |
| Calories from Carbs | 53% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- No Cholesterol
- Very high in Dietary Fiber
- High in Folate
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 6025 IU | 120.5% | ||
| Vitamin C | 31 mg | 51.6% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 2.3 mg | 7.5% | ||
| Thiamin | 0.27 mg | 18.2% | ||
| Riboflavin | 0.2 mg | 11.8% | ||
| Niacin | 2.4 mg | 12.1% | ||
| Vitamin B6 | 0.33 mg | 16.4% | ||
| Folate | 108 mcg | 27% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.59 mg | 5.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 106 mg | 10.6% | ||
| Iron | 3.2 mg | 17.8% | ||
| Magnesium | 64.8 mg | 16.2% | ||
| Phosphorus | 169 mg | 16.9% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 788.4 mg | 32.9% | ||
| Zinc | 1.1 mg | 7.6% | ||
| Copper | 0.31 mg | 15.5% | ||
| Manganese | 0.69 mg | 34.3% | ||
| Selenium | 3.6 mcg | 5.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 34.1 g | 11.4% | ||
| Dietary Fiber | 10.4 g | 41.6% | ||
| Sugars | 8.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 13.8 g | 27.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7.5 g | 11.5% | ||
| Saturated Fat | 1.1 g | 5.5% | ||
| Monounsaturated Fat | 5 g | |||
| Polyunsaturated Fat | 0.9 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 245 Calories from Fat 0
% Daily Value *
Total Fat 7.5 g 11.5%
Saturated Fat 1.1 g 5.5%
Trans Fat
Cholesterol 0 mg
Sodium 788.4 mg 32.9%
Total Carbohydrates 34.1 g 11.4%
Dietary Fiber 10.4 g41.6%
Sugars 8.2 g
Protein 13.8 g 27.6%
Vitamin A 120.5% Vitamin C 51.6%
Calcium 10.6% Iron 17.8%
*Based on a 2000 Calorie diet
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