Pepper Jack Mashed Cauliflower Recipe
Pepper Jack Mashed Cauliflower has a average-calorie, low-carb, average-fat and average-protein content. It is a good source of Vitamin B6, Vitamin C and Folate.
The food contains 13g of carbs. The carbohydrate profile of the the food reveals it is low 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 8.2 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 Pepper Jack Mashed Cauliflower has been given a composite ranking of 79, and in moderation.
Calorie Breakdown
| Calories from Protein | 22% | |
| Calories from Fat | 44% | |
| Calories from Carbs | 34% |
Why this is good for you
- High in Vitamin B6
- Very high in Vitamin C
- Low in Cholesterol
- High in Dietary Fiber
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 290 IU | 5.8% | ||
| Vitamin C | 97.7 mg | 162.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.1 mg | 0.33% | ||
| Thiamin | 0.13 mg | 8.7% | ||
| Riboflavin | 0.18 mg | 10.4% | ||
| Niacin | 1.1 mg | 5.7% | ||
| Vitamin B6 | 0.48 mg | 24% | ||
| Folate | 121.2 mcg | 30.3% | ||
| Vitamin B12 | 0.12 mcg | 2% | ||
| Pantothenic Acid | 1.5 mg | 14.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 85 mg | 8.5% | ||
| Iron | 0.94 mg | 5.2% | ||
| Magnesium | 35.2 mg | 8.8% | ||
| Phosphorus | 125 mg | 12.5% | ||
| Potassium | 689.7 mg | 19.7% | ||
| Sodium | 217.1 mg | 9% | ||
| Zinc | 0.72 mg | 4.8% | ||
| Copper | 0.09 mg | 4.6% | ||
| Manganese | 0.33 mg | 16.4% | ||
| Selenium | 2 mcg | 2.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 13 g | 4.3% | ||
| Dietary Fiber | 5.3 g | 21.2% | ||
| Sugars | 0 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.2 g | 16.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7.5 g | 11.5% | ||
| Saturated Fat | 3.9 g | 19.5% | ||
| Monounsaturated Fat | 0.8 g | |||
| Polyunsaturated Fat | 1.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 144 Calories from Fat 0
% Daily Value *
Total Fat 7.5 g 11.5%
Saturated Fat 3.9 g 19.5%
Trans Fat
Cholesterol 13.1 mg 4.4%
Sodium 217.1 mg 9%
Total Carbohydrates 13 g 4.3%
Dietary Fiber 5.3 g21.2%
Sugars 0 g
Protein 8.2 g 16.4%
Vitamin A 5.8% Vitamin C 162.9%
Calcium 8.5% Iron 5.2%
*Based on a 2000 Calorie diet
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