lunch for two has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Niacin and Folate.
The food contains 49.9g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 30.8 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.
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 a good source of Vitamin B6 and Vitamin B12.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 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 high 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 very high 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.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing lunch for two has been given a composite ranking of 86, and on a regular basis.
Calories from Protein | 29% | |
Calories from Fat | 25% | |
Calories from Carbs | 46% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 10815 IU | 216.3% | ||
Vitamin C | 65.8 mg | 109.7% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2.7 mg | 9% | ||
Thiamin | 0.26 mg | 17.3% | ||
Riboflavin | 0.24 mg | 14% | ||
Niacin | 13 mg | 65% | ||
Vitamin B6 | 0.67 mg | 33.3% | ||
Folate | 100.4 mcg | 25.1% | ||
Vitamin B12 | 2.5 mcg | 41.1% | ||
Pantothenic Acid | 0.96 mg | 9.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 91 mg | 9.1% | ||
Iron | 5 mg | 27.8% | ||
Magnesium | 103.6 mg | 25.9% | ||
Phosphorus | 326 mg | 32.6% | ||
Potassium | 726.1 mg | 20.7% | ||
Sodium | 567.7 mg | 23.7% | ||
Zinc | 2.1 mg | 14.2% | ||
Copper | 0.39 mg | 19.6% | ||
Manganese | 2.4 mg | 120.3% | ||
Selenium | 103.7 mcg | 148.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 49.9 g | 16.6% | ||
Dietary Fiber | 9 g | 36% | ||
Sugars | 3.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 30.8 g | 61.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11.9 g | 18.3% | ||
Saturated Fat | 1.9 g | 9.5% | ||
Monounsaturated Fat | 0.3 g | |||
Polyunsaturated Fat | 0.8 g |
Serving size
Amount Per Serving
Calories 417 Calories from Fat 0
% Daily Value *
Total Fat 11.9 g 18.3%
Saturated Fat 1.9 g 9.5%
Trans Fat
Cholesterol 35.3 mg 11.8%
Sodium 567.7 mg 23.7%
Total Carbohydrates 49.9 g 16.6%
Dietary Fiber 9 g36%
Sugars 3.8 g
Protein 30.8 g 61.6%
Vitamin A 216.3% Vitamin C 109.7%
Calcium 9.1% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 341
Protein 23.4 g | Carbs 46.8 g | Fat 6.6 g
Per Serving | Calories 397
Protein 38.1 g | Carbs 25.1 g | Fat 16.5 g
Per Serving | Calories 50
Protein 1.3 g | Carbs 10 g | Fat 0.5 g
Per Serving | Calories 197
Protein 4.5 g | Carbs 31.3 g | Fat 3.4 g
Per Serving | Calories 402
Protein 41.1 g | Carbs 46.8 g | Fat 12 g
Per Serving | Calories 262
Protein 20 g | Carbs 29.5 g | Fat 6.5 g
Per Serving | Calories 325
Protein 43.1 g | Carbs 0.9 g | Fat 15.1 g
Per Serving | Calories 403
Protein 29.2 g | Carbs 41.7 g | Fat 12.1 g