Moroccan (Ish) Vegetable Stir Fry Recipe
Moroccan (Ish) Vegetable Stir Fry has a very high-calorie, very high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Niacin and Pantothenic Acid.
The food contains 108.4g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and very high 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 very high sugar content puts it in the top 10 percentile. This is often undesirable for people watching their sugar intake. With 11 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.
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 7 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 an average density of Sodium, thus making it suitable for a low-sodium diet. It is also very high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Moroccan cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Moroccan (Ish) Vegetable Stir Fry has been given a composite ranking of 55, and in moderation.
Calorie Breakdown
| Calories from Protein | 7% | |
| Calories from Fat | 19% | |
| Calories from Carbs | 73% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin C
- No Cholesterol
- High in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 13.5 IU | 0.3% | Mid 40% | Average |
| Retinol | 0 mcg | |||
| Vitamin C | 15.5 mg | 25.8% | Top 30% | High |
| Vitamin D | 1.3 IU | 0.3% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 3.9 mg | 19.4% | Top 30% | High |
| Vitamin B6 | 0.65 mg | 32.3% | Top 10% | Very High |
| Folate | 35.5 mcg | 8.9% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 1.9 mg | 19.4% | Top 10% | Very High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 190.3 mg | 19% | Top 10% | Very High |
| Iron | 4.5 mg | 25.1% | Top 10% | Very High |
| Magnesium | 206.5 mg | 51.6% | Top 10% | Very High |
| Phosphorus | 167.7 mg | 16.8% | Top 30% | High |
| Potassium | 1.3 mg | 0% | Bottom 30% | Low |
| Sodium | 192.1 mg | 8% | Mid 40% | Average |
| Zinc | 1.3 mg | 8.6% | Top 30% | High |
| Copper | 0.65 mg | 32.3% | Top 10% | Very High |
| Manganese | 1.9 mg | 96.8% | Top 10% | Very High |
| Selenium | 14.2 mcg | 20.3% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 69.9 g | 23.3% | Top 10% | Very High |
| Dietary Fiber | 4.8 g | 19.4% | Top 10% | Very High |
| Sugars | 37.7 g | |||
| Glucose | 10.3 mg | |||
| Fructose | 9.7 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.1 g | 14.2% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.6 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0 mg | |||
| Arginine | 0.6 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.6 mg | |||
| Glutamic Acid | 1.3 mg | |||
| Glycine | 0 mg | |||
| Proline | 0 mg | |||
| Serine | 0.6 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.1 g | 12.4% | Mid 40% | Average |
| Saturated Fat | 1.6 g | 8.1% | Mid 40% | Average |
| Monounsaturated Fat | 3.9 g | |||
| Polyunsaturated Fat | 2.6 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 3.9 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 563 Calories from Fat 112
% Daily Value *
Total Fat 12.5 g 19.2%
Saturated Fat 2.5 g 12.5%
Trans Fat
Cholesterol 0 mg
Sodium 297.7 mg 12.4%
Total Carbohydrates 108.4 g 36.1%
Dietary Fiber 7.5 g30%
Sugars 58.4 g
Protein 11 g 22%
Vitamin A 0.4% Vitamin C 40%
Calcium 29.5% Iron 38.9%
*Based on a 2000 Calorie diet
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