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.
Calories from Protein | 10% | |
Calories from Fat | 21% | |
Calories from Carbs | 69% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2025 IU | 40.5% | ||
Vitamin C | 61.6 mg | 102.7% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.74 mg | 2.5% | ||
Thiamin | 0.12 mg | 7.7% | ||
Riboflavin | 0.09 mg | 5.5% | ||
Niacin | 0.82 mg | 4.1% | ||
Vitamin B6 | 0.36 mg | 18.2% | ||
Folate | 80 mcg | 20% | ||
Vitamin B12 | 0.01 mcg | 0.1% | ||
Pantothenic Acid | 0.31 mg | 3.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 116 mg | 11.6% | ||
Iron | 5.2 mg | 28.7% | ||
Magnesium | 40.8 mg | 10.2% | ||
Phosphorus | 64 mg | 6.4% | ||
Potassium | 452 mg | 12.9% | ||
Sodium | 691.8 mg | 28.8% | ||
Zinc | 0.41 mg | 2.7% | ||
Copper | 0.15 mg | 7.3% | ||
Manganese | 0.66 mg | 33% | ||
Selenium | 1.9 mcg | 2.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 32.2 g | 10.7% | ||
Dietary Fiber | 5.4 g | 21.6% | ||
Sugars | 12.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.5 g | 9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.3 g | 6.6% | ||
Saturated Fat | 0.5 g | 2.5% | ||
Monounsaturated Fat | 1.1 g | |||
Polyunsaturated Fat | 2.4 g |
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
Per Serving | Calories 33
Protein 1.1 g | Carbs 7.1 g | Fat 0.8 g
Per Serving | Calories 83
Protein 3.4 g | Carbs 10.7 g | Fat 3.1 g
Per Serving | Calories 146
Protein 3.7 g | Carbs 19.6 g | Fat 6 g
Per Serving | Calories 184
Protein 5.1 g | Carbs 17.5 g | Fat 10.6 g
Per Serving | Calories 111
Protein 0 g | Carbs 25.5 g | Fat 0 g
Per Serving | Calories 173
Protein 2.7 g | Carbs 35.4 g | Fat 3.5 g
Per Serving | Calories 91
Protein 3.1 g | Carbs 11.3 g | Fat 3.4 g