Mashed Cheezy Cauliflower Recipe
Mashed Cheezy Cauliflower has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin C, Riboflavin and Folate.
The food contains 14.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 17.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Mashed Cheezy Cauliflower has been given a composite ranking of 58, and in moderation.
Calorie Breakdown
| Calories from Protein | 21% | |
| Calories from Fat | 61% | |
| Calories from Carbs | 17% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin C
- High in Riboflavin
- Very high in Dietary Fiber
- Very high in Calcium
- Very high in Folate
Why this is bad for you
- High in Cholesterol
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 765 IU | 15.3% | ||
| Vitamin C | 112.7 mg | 187.8% | ||
| Vitamin D | 7.2 IU | 1.8% | ||
| Vitamin E | 0.46 mg | 1.5% | ||
| Thiamin | 0.15 mg | 9.8% | ||
| Riboflavin | 0.37 mg | 22% | ||
| Niacin | 1.2 mg | 5.8% | ||
| Vitamin B6 | 0.35 mg | 17.6% | ||
| Folate | 154.4 mcg | 38.6% | ||
| Vitamin B12 | 0.39 mcg | 6.5% | ||
| Pantothenic Acid | 0.58 mg | 5.8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 396 mg | 39.6% | ||
| Iron | 1.7 mg | 9.7% | ||
| Magnesium | 45.2 mg | 11.3% | ||
| Phosphorus | 389 mg | 38.9% | ||
| Potassium | 563.8 mg | 16.1% | ||
| Sodium | 581.4 mg | 24.2% | ||
| Zinc | 2 mg | 13.2% | ||
| Copper | 0.1 mg | 5% | ||
| Manganese | 0.55 mg | 27.4% | ||
| Selenium | 9.2 mcg | 13.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 14.2 g | 4.7% | ||
| Dietary Fiber | 9.7 g | 38.8% | ||
| Sugars | 3.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.5 g | 35% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 22.5 g | 34.6% | ||
| Saturated Fat | 13.9 g | 69.5% | ||
| Monounsaturated Fat | 6.1 g | |||
| Polyunsaturated Fat | 1.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 312 Calories from Fat 0
% Daily Value *
Total Fat 22.5 g 34.6%
Saturated Fat 13.9 g 69.5%
Trans Fat
Cholesterol 64.7 mg 21.6%
Sodium 581.4 mg 24.2%
Total Carbohydrates 14.2 g 4.7%
Dietary Fiber 9.7 g38.8%
Sugars 3.8 g
Protein 17.5 g 35%
Vitamin A 15.3% Vitamin C 187.8%
Calcium 39.6% Iron 9.7%
*Based on a 2000 Calorie diet
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