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Local vegetable side dish - Recipe and Nutrition Facts
83

Local vegetable side dish Recipe

Local vegetable side dish has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin A and Vitamin C.

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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 4.5 gms of protein, it is average 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 5.17 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 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.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 83, for Local vegetable side dish, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat21%
 Calories from Carbs69%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Dietary Fiber
  • High in Iron

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2025 IU40.5%
Vitamin C61.6 mg102.7%
Vitamin D0 IU
Vitamin E0.74 mg2.5%
Thiamin0.12 mg7.7%
Riboflavin0.09 mg5.5%
Niacin0.82 mg4.1%
Vitamin B60.36 mg18.2%
Folate80 mcg20%
Vitamin B120.01 mcg0.1%
Pantothenic Acid0.31 mg3.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium116 mg11.6%
Iron5.2 mg28.7%
Magnesium40.8 mg10.2%
Phosphorus64 mg6.4%
Potassium452 mg12.9%
Sodium691.8 mg28.8%
Zinc0.41 mg2.7%
Copper0.15 mg7.3%
Manganese0.66 mg33%
Selenium1.9 mcg2.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.2 g10.7%
Dietary Fiber5.4 g21.6%
Sugars12.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.5 g9%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.3 g6.6%
Saturated Fat0.5 g2.5%
Monounsaturated Fat1.1 g
Polyunsaturated Fat2.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 171 Calories from Fat 0

% Daily Value *

Total Fat 4.3 g 6.6%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 691.8 mg 28.8%

Total Carbohydrates 32.2 g 10.7%

Dietary Fiber 5.4 g21.6%

Sugars 12.6 g

Protein 4.5 g 9%

Vitamin A 40.5% Vitamin C 102.7%

Calcium 11.6% Iron 28.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=200917 Embed Table:

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