Parmesan Garlic Cauliflower "Mashed Potatoes" Recipe
Parmesan Garlic Cauliflower "Mashed Potatoes" has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin B12, Vitamin C and Riboflavin.
The food contains 17.3g 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 13.2 gms of protein, it is high 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 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average 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.
Based on the composite nutritive standing Parmesan Garlic Cauliflower "Mashed Potatoes" has been given a composite ranking of 70, and in moderation.
Calorie Breakdown
| Calories from Protein | 30% | |
| Calories from Fat | 31% | |
| Calories from Carbs | 39% |
Why this is good for you
- High in Protein
- Very high in Vitamin C
- Very high in Riboflavin
- Very high in Calcium
- High in Vitamin B12
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 170 IU | 3.4% | ||
| Vitamin C | 57.4 mg | 95.6% | ||
| Vitamin D | 2.8 IU | 0.7% | ||
| Vitamin E | 0.12 mg | 0.4% | ||
| Thiamin | 0.14 mg | 9.6% | ||
| Riboflavin | 0.59 mg | 34.9% | ||
| Niacin | 0.52 mg | 2.6% | ||
| Vitamin B6 | 0.34 mg | 17% | ||
| Folate | 55.2 mcg | 13.8% | ||
| Vitamin B12 | 1.3 mcg | 21.3% | ||
| Pantothenic Acid | 1.3 mg | 12.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 384 mg | 38.4% | ||
| Iron | 0.45 mg | 2.5% | ||
| Magnesium | 46 mg | 11.5% | ||
| Phosphorus | 328 mg | 32.8% | ||
| Potassium | 582.1 mg | 16.6% | ||
| Sodium | 252.2 mg | 10.5% | ||
| Zinc | 1.6 mg | 10.6% | ||
| Copper | 0.04 mg | 1.8% | ||
| Manganese | 0.17 mg | 8.6% | ||
| Selenium | 1.9 mcg | 2.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 17.3 g | 5.8% | ||
| Dietary Fiber | 3.3 g | 13.2% | ||
| Sugars | 13.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 13.2 g | 26.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6 g | 9.2% | ||
| Saturated Fat | 3.5 g | 17.5% | ||
| Monounsaturated Fat | 1.5 g | |||
| Polyunsaturated Fat | 0.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 165 Calories from Fat 0
% Daily Value *
Total Fat 6 g 9.2%
Saturated Fat 3.5 g 17.5%
Trans Fat
Cholesterol 19.4 mg 6.5%
Sodium 252.2 mg 10.5%
Total Carbohydrates 17.3 g 5.8%
Dietary Fiber 3.3 g13.2%
Sugars 13.8 g
Protein 13.2 g 26.4%
Vitamin A 3.4% Vitamin C 95.6%
Calcium 38.4% Iron 2.5%
*Based on a 2000 Calorie diet
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