Mashed Sweet Potatoes & Plantains Recipe
Mashed Sweet Potatoes & Plantains has a average-calorie, average-carb, average-fat and average-protein content.
The food contains 24.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 2.7 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 has a low density of Sodium, thus making it suitable for a low-sodium diet.
Based on the composite nutritive standing Mashed Sweet Potatoes & Plantains has been given a composite ranking of 49, and in moderation.
Calorie Breakdown
| Calories from Protein | 8% | |
| Calories from Fat | 20% | |
| Calories from Carbs | 72% |
Why this is good for you
- Low in Cholesterol
- Low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 340 IU | 6.8% | ||
| Vitamin C | 2.1 mg | 3.5% | ||
| Vitamin D | 18.8 IU | 4.7% | ||
| Vitamin E | 0.1 mg | 0.33% | ||
| Thiamin | 0.02 mg | 1.6% | ||
| Riboflavin | 0.07 mg | 4.3% | ||
| Niacin | 0.16 mg | 0.8% | ||
| Vitamin B6 | 0.05 mg | 2.7% | ||
| Folate | 6.4 mcg | 1.6% | ||
| Vitamin B12 | 0.18 mcg | 3% | ||
| Pantothenic Acid | 0.19 mg | 1.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 63 mg | 6.3% | ||
| Iron | 0.2 mg | 1.1% | ||
| Magnesium | 11.2 mg | 2.8% | ||
| Phosphorus | 53 mg | 5.3% | ||
| Potassium | 397.7 mg | 11.4% | ||
| Sodium | 79.3 mg | 3.3% | ||
| Zinc | 0.21 mg | 1.4% | ||
| Copper | 0.03 mg | 1.5% | ||
| Manganese | 0.02 mg | 0.9% | ||
| Selenium | 1.3 mcg | 1.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 24.2 g | 8.1% | ||
| Dietary Fiber | 2 g | 8% | ||
| Sugars | 15.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 2.7 g | 5.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3 g | 4.6% | ||
| Saturated Fat | 1.9 g | 9.5% | ||
| Monounsaturated Fat | 0.9 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 124 Calories from Fat 0
% Daily Value *
Total Fat 3 g 4.6%
Saturated Fat 1.9 g 9.5%
Trans Fat
Cholesterol 8.7 mg 2.9%
Sodium 79.3 mg 3.3%
Total Carbohydrates 24.2 g 8.1%
Dietary Fiber 2 g8%
Sugars 15.6 g
Protein 2.7 g 5.4%
Vitamin A 6.8% Vitamin C 3.5%
Calcium 6.3% Iron 1.1%
*Based on a 2000 Calorie diet
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