Peanut Butter Banana & Flax Seed Smoothie Recipe
Peanut Butter Banana & Flax Seed Smoothie has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin B6 and Vitamin C.
The food contains 42.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and 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 high sugar content puts it in the bottom 20 percentile. This is a good thing 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.
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.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Beverage.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 78, for Peanut Butter Banana & Flax Seed Smoothie, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 14% | |
| Calories from Fat | 32% | |
| Calories from Carbs | 54% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- High in Vitamin C
- Very low in Cholesterol
- High in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 355 IU | 7.1% | ||
| Vitamin C | 13.6 mg | 22.7% | ||
| Vitamin D | 50 IU | 12.5% | ||
| Vitamin E | 0.42 mg | 1.4% | ||
| Thiamin | 0.1 mg | 6.9% | ||
| Riboflavin | 0.31 mg | 18.2% | ||
| Niacin | 0.84 mg | 4.2% | ||
| Vitamin B6 | 0.84 mg | 41.8% | ||
| Folate | 31.6 mcg | 7.9% | ||
| Vitamin B12 | 0.47 mcg | 7.8% | ||
| Pantothenic Acid | 0.76 mg | 7.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 169 mg | 16.9% | ||
| Iron | 1 mg | 5.6% | ||
| Magnesium | 53.2 mg | 13.3% | ||
| Phosphorus | 150 mg | 15% | ||
| Potassium | 770.5 mg | 22% | ||
| Sodium | 125 mg | 5.2% | ||
| Zinc | 0.72 mg | 4.8% | ||
| Copper | 0.16 mg | 7.8% | ||
| Manganese | 0.21 mg | 10.6% | ||
| Selenium | 4.1 mcg | 5.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 42.9 g | 14.3% | ||
| Dietary Fiber | 6.2 g | 24.8% | ||
| Sugars | 17.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11 g | 22% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 11.2 g | 17.2% | ||
| Saturated Fat | 2 g | 10% | ||
| Monounsaturated Fat | 0.7 g | |||
| Polyunsaturated Fat | 1.9 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 303 Calories from Fat 0
% Daily Value *
Total Fat 11.2 g 17.2%
Saturated Fat 2 g 10%
Trans Fat
Cholesterol 2.5 mg 0.8%
Sodium 125 mg 5.2%
Total Carbohydrates 42.9 g 14.3%
Dietary Fiber 6.2 g24.8%
Sugars 17.3 g
Protein 11 g 22%
Vitamin A 7.1% Vitamin C 22.7%
Calcium 16.9% Iron 5.6%
*Based on a 2000 Calorie diet
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