Mustard Crusted Tofu with Kale and Sweet Potatoes has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.
The food contains 18.3g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average 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.
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 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 91, for Mustard Crusted Tofu with Kale and Sweet Potatoes, and we advise that this food on a regular basis.
Calories from Protein | 18% | |
Calories from Fat | 60% | |
Calories from Carbs | 22% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 19975 IU | 399.5% | ||
Vitamin C | 52 mg | 86.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 3.9 mg | 12.9% | ||
Thiamin | 0.14 mg | 9.3% | ||
Riboflavin | 0.17 mg | 10.1% | ||
Niacin | 1.1 mg | 5.7% | ||
Vitamin B6 | 0.31 mg | 15.7% | ||
Folate | 50.4 mcg | 12.6% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.35 mg | 3.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 202 mg | 20.2% | ||
Iron | 3.1 mg | 17.2% | ||
Magnesium | 104 mg | 26% | ||
Phosphorus | 230 mg | 23% | ||
Potassium | 480.6 mg | 13.7% | ||
Sodium | 759.3 mg | 31.6% | ||
Zinc | 1.7 mg | 11.1% | ||
Copper | 0.43 mg | 21.6% | ||
Manganese | 1.7 mg | 82.8% | ||
Selenium | 14.2 mcg | 20.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 18.3 g | 6.1% | ||
Dietary Fiber | 3.7 g | 14.8% | ||
Sugars | 1.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 14.6 g | 29.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 21.6 g | 33.2% | ||
Saturated Fat | 2.1 g | 10.5% | ||
Monounsaturated Fat | 9.8 g | |||
Polyunsaturated Fat | 8.4 g |
Serving size
Amount Per Serving
Calories 336 Calories from Fat 0
% Daily Value *
Total Fat 21.6 g 33.2%
Saturated Fat 2.1 g 10.5%
Trans Fat
Cholesterol 0 mg
Sodium 759.3 mg 31.6%
Total Carbohydrates 18.3 g 6.1%
Dietary Fiber 3.7 g14.8%
Sugars 1.9 g
Protein 14.6 g 29.2%
Vitamin A 399.5% Vitamin C 86.6%
Calcium 20.2% Iron 17.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 266
Protein 24.8 g | Carbs 20.5 g | Fat 8.6 g
Per Serving | Calories 11
Protein 0.7 g | Carbs 2.42 g | Fat 0.04 g
Per Serving | Calories 312
Protein 19.2 g | Carbs 15.1 g | Fat 19 g
Per Serving | Calories 276
Protein 9.1 g | Carbs 67.6 g | Fat 2 g
Per Serving | Calories 336
Protein 6.9 g | Carbs 63.6 g | Fat 9.9 g
Per Serving | Calories 327
Protein 28.5 g | Carbs 44.8 g | Fat 6 g
Per Serving | Calories 94
Protein 3.2 g | Carbs 19.9 g | Fat 0.2 g