Onion Mash Recipe
Onion Mash has a average-calorie, low-carb, high-fat and low-protein content.
The food contains 10.1g 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. With 0.8 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 20, for Onion Mash, and we advise that this food sparingly.
Calorie Breakdown
| Calories from Protein | 2% | |
| Calories from Fat | 78% | |
| Calories from Carbs | 20% |
Why this is good for you
Why this is bad for you
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 527.8 IU | 10.6% | Top 10% | Very High |
| Retinol | 132.4 mcg | |||
| Vitamin C | 4.6 mg | 7.7% | Mid 40% | Average |
| Vitamin D | 12 IU | 3% | Top 30% | High |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 0 mg | |||
| Vitamin B6 | 0 mg | |||
| Folate | 11.1 mcg | 2.8% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0 mg |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 29.6 mg | 3% | Mid 40% | Average |
| Iron | 0.93 mg | 5.1% | Mid 40% | Average |
| Magnesium | 9.3 mg | 2.3% | Bottom 30% | Low |
| Phosphorus | 28.7 mg | 2.9% | Bottom 30% | Low |
| Potassium | 170.4 mg | 4.9% | Mid 40% | Average |
| Sodium | 764.6 mg | 31.9% | Top 10% | Very High |
| Zinc | 0 mg | |||
| Copper | 0 mg | |||
| Manganese | 0 mg | |||
| Selenium | 0.93 mcg | 1.3% | Bottom 30% | Low |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 9.4 g | 3.1% | Mid 40% | Average |
| Dietary Fiber | 0.74 g | 3% | Mid 40% | Average |
| Sugars | 5.6 g | |||
| Glucose | 1.9 mg | |||
| Fructose | 1.9 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 0.74 g | 1.5% | Bottom 30% | Low |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0 mg | |||
| Arginine | 0 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0 mg | |||
| Glutamic Acid | 0 mg | |||
| Glycine | 0 mg | |||
| Proline | 0 mg | |||
| Serine | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 16.2 g | 24.9% | Top 30% | High |
| Saturated Fat | 10.1 g | 50.5% | Top 10% | Very High |
| Monounsaturated Fat | 4.6 g | |||
| Polyunsaturated Fat | 0.9 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.9 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 195 Calories from Fat 157
% Daily Value *
Total Fat 17.5 g 26.9%
Saturated Fat 10.9 g 54.5%
Trans Fat
Cholesterol 45.8 mg 15.3%
Sodium 825.8 mg 34.4%
Total Carbohydrates 10.1 g 3.4%
Dietary Fiber 0.8 g3.2%
Sugars 6 g
Protein 0.8 g 1.6%
Vitamin A 11.4% Vitamin C 8.3%
Calcium 3.2% Iron 5.6%
*Based on a 2000 Calorie diet
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