Quinoa Avocado and Sweet Potato Recipe
Quinoa Avocado and Sweet Potato has a very high-calorie, very high-carb, very high-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Riboflavin, Niacin, Folate and Pantothenic Acid.
The food contains 86.5g of carbs. The carbohydrate profile of the the food reveals it is very high 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 18.9 gms of protein, it is 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 very high MUFA and average PUFA.
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 gives a good yield of Iron at 7 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a very high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also very high 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.
Based on the composite nutritive standing Quinoa Avocado and Sweet Potato has been given a composite ranking of 93, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 8% | |
| Calories from Fat | 53% | |
| Calories from Carbs | 39% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin C
- Very high in Riboflavin
- No Cholesterol
Why this is bad for you
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2.7 IU | 0.1% | Mid 40% | Average |
| Retinol | 0 mcg | |||
| Vitamin C | 6.6 mg | 11% | Mid 40% | Average |
| Vitamin D | 0 IU | |||
| Thiamin | 0 mg | |||
| Riboflavin | 0.21 mg | 12.2% | Top 30% | High |
| Niacin | 1.2 mg | 6.2% | Mid 40% | Average |
| Vitamin B6 | 0.21 mg | 10.3% | Top 30% | High |
| Folate | 66.3 mcg | 16.6% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.62 mg | 6.2% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 25.8 mg | 2.6% | Mid 40% | Average |
| Iron | 1.4 mg | 8% | Top 30% | High |
| Magnesium | 50.6 mg | 12.7% | Top 10% | Very High |
| Phosphorus | 110.7 mg | 11.1% | Mid 40% | Average |
| Potassium | 0.21 mg | 0.01% | Bottom 30% | Low |
| Sodium | 254.1 mg | 10.6% | Mid 40% | Average |
| Zinc | 0.83 mg | 5.5% | Mid 40% | Average |
| Copper | 0.21 mg | 10.3% | Top 10% | Very High |
| Manganese | 0.62 mg | 31% | Top 10% | Very High |
| Selenium | 1.9 mcg | 2.7% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 17.9 g | 6% | Mid 40% | Average |
| Dietary Fiber | 3.3 g | 13.2% | Top 10% | Very High |
| Sugars | 2.2 g | |||
| Glucose | 0.2 mg | |||
| Fructose | 0.2 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.9 g | 7.8% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.2 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0.2 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.2 mg | |||
| Aspartic Acid | 0.4 mg | |||
| Glutamic Acid | 0.4 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0.2 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 10.8 g | 16.6% | Mid 40% | Average |
| Saturated Fat | 1.5 g | 7.5% | Mid 40% | Average |
| Monounsaturated Fat | 7.2 g | |||
| Polyunsaturated Fat | 1.7 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.7 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 869 Calories from Fat 471
% Daily Value *
Total Fat 52.3 g 80.5%
Saturated Fat 7.3 g 36.5%
Trans Fat
Cholesterol 0 mg
Sodium 1229.7 mg 51.2%
Total Carbohydrates 86.5 g 28.8%
Dietary Fiber 16 g64%
Sugars 10.6 g
Protein 18.9 g 37.8%
Vitamin A 0.3% Vitamin C 53.3%
Calcium 12.5% Iron 38.9%
*Based on a 2000 Calorie diet
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