mashed potatoes with swiss chard Recipe
mashed potatoes with swiss chard has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Vitamin D.
The food contains 23.6g 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 5.7 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
It belongs to European cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for mashed potatoes with swiss chard, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 19% | |
| Calories from Carbs | 65% |
Why this is good for you
- High in Vitamin B6
- Very high in Vitamin A
- High in Vitamin D
- Very high in Vitamin C
- Very low in Cholesterol
- Low in Saturated Fat
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 5755 IU | 115.1% | ||
| Vitamin C | 37.9 mg | 63.2% | ||
| Vitamin D | 90 IU | 22.5% | ||
| Vitamin E | 3.9 mg | 13.1% | ||
| Thiamin | 0.12 mg | 8.1% | ||
| Riboflavin | 0.13 mg | 7.5% | ||
| Niacin | 1.9 mg | 9.3% | ||
| Vitamin B6 | 0.41 mg | 20.6% | ||
| Folate | 26.8 mcg | 6.7% | ||
| Vitamin B12 | 0.07 mcg | 1.1% | ||
| Pantothenic Acid | 0.5 mg | 5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 100 mg | 10% | ||
| Iron | 3 mg | 16.4% | ||
| Magnesium | 102.8 mg | 25.7% | ||
| Phosphorus | 123 mg | 12.3% | ||
| Potassium | 983.3 mg | 28.1% | ||
| Sodium | 353.1 mg | 14.7% | ||
| Zinc | 0.72 mg | 4.8% | ||
| Copper | 0.28 mg | 14% | ||
| Manganese | 0.5 mg | 24.8% | ||
| Selenium | 2.2 mcg | 3.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 23.6 g | 7.9% | ||
| Dietary Fiber | 4.3 g | 17.2% | ||
| Sugars | 1.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 5.7 g | 11.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3 g | 4.6% | ||
| Saturated Fat | 0.9 g | 4.5% | ||
| Monounsaturated Fat | 1.1 g | |||
| Polyunsaturated Fat | 0.7 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 139 Calories from Fat 0
% Daily Value *
Total Fat 3 g 4.6%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 2.1 mg 0.7%
Sodium 353.1 mg 14.7%
Total Carbohydrates 23.6 g 7.9%
Dietary Fiber 4.3 g17.2%
Sugars 1.8 g
Protein 5.7 g 11.4%
Vitamin A 115.1% Vitamin C 63.2%
Calcium 10% Iron 16.4%
*Based on a 2000 Calorie diet
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