Pernil (Slow Cooked Puerto Rican Pork Shoulder) Recipe
Pernil (Slow Cooked Puerto Rican Pork Shoulder) has a very high-calorie, low-carb, very high-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12, Thiamin, Riboflavin and Niacin.
The food contains 0.7g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 40.7 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high 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 a good source of Vitamin B6 and Vitamin B12.
It has a low density of Sodium, thus making it suitable for a 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. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Caribbean cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Pernil (Slow Cooked Puerto Rican Pork Shoulder) has been given a composite ranking of 42, and in moderation.
Calorie Breakdown
| Calories from Protein | 29% | |
| Calories from Fat | 70% | |
| Calories from Carbs | 1% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Riboflavin
- Very high in Thiamin
- Very low in Sodium
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 20 IU | 0.4% | ||
| Vitamin C | 0.96 mg | 1.6% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.24 mg | 0.8% | ||
| Thiamin | 0.91 mg | 60.4% | ||
| Riboflavin | 0.52 mg | 30.8% | ||
| Niacin | 6.8 mg | 33.9% | ||
| Vitamin B6 | 0.62 mg | 31.2% | ||
| Folate | 7.2 mcg | 1.8% | ||
| Vitamin B12 | 1.2 mcg | 20.4% | ||
| Pantothenic Acid | 0.93 mg | 9.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 38 mg | 3.8% | ||
| Iron | 2.1 mg | 11.9% | ||
| Magnesium | 30 mg | 7.5% | ||
| Phosphorus | 397 mg | 39.7% | ||
| Potassium | 570.7 mg | 16.3% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 6 mg | 39.9% | ||
| Copper | 0.2 mg | 10% | ||
| Manganese | 0.1 mg | 4.8% | ||
| Selenium | 58.3 mcg | 83.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 0.7 g | 0.23% | ||
| Dietary Fiber | 0.1 g | 0.4% | ||
| Sugars | 0 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 40.7 g | 81.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 43.4 g | 66.8% | ||
| Saturated Fat | 15.4 g | 77% | ||
| Monounsaturated Fat | 19.9 g | |||
| Polyunsaturated Fat | 4.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 568 Calories from Fat 0
% Daily Value *
Total Fat 43.4 g 66.8%
Saturated Fat 15.4 g 77%
Trans Fat
Cholesterol 162.3 mg 54.1%
Sodium 1 mg 0%
Total Carbohydrates 0.7 g 0.23%
Dietary Fiber 0.1 g0.4%
Sugars 0 g
Protein 40.7 g 81.4%
Vitamin A 0.4% Vitamin C 1.6%
Calcium 3.8% Iron 11.9%
*Based on a 2000 Calorie diet
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