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Mustard Crusted Tofu with Kale and Sweet Potatoes - Recipe and Nutrition Facts
91

Mustard Crusted Tofu with Kale and Sweet Potatoes Recipe

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.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat60%
 Calories from Carbs22%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • High in Calcium

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A19975 IU399.5%
Vitamin C52 mg86.6%
Vitamin D0 IU
Vitamin E3.9 mg12.9%
Thiamin0.14 mg9.3%
Riboflavin0.17 mg10.1%
Niacin1.1 mg5.7%
Vitamin B60.31 mg15.7%
Folate50.4 mcg12.6%
Vitamin B120 mcg
Pantothenic Acid0.35 mg3.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium202 mg20.2%
Iron3.1 mg17.2%
Magnesium104 mg26%
Phosphorus230 mg23%
Potassium480.6 mg13.7%
Sodium759.3 mg31.6%
Zinc1.7 mg11.1%
Copper0.43 mg21.6%
Manganese1.7 mg82.8%
Selenium14.2 mcg20.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18.3 g6.1%
Dietary Fiber3.7 g14.8%
Sugars1.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.6 g29.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat21.6 g33.2%
Saturated Fat2.1 g10.5%
Monounsaturated Fat9.8 g
Polyunsaturated Fat8.4 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2384036 Embed Table:

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