Ranch Steak Bruschetta Salad (Cooking Light) Recipe
Ranch Steak Bruschetta Salad (Cooking Light) has a very high-calorie, very high-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.
The food contains 72.4g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 26.3 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.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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. It has a high density of Sodium, thus making it unsuitable 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 Italian cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Ranch Steak Bruschetta Salad (Cooking Light) has been given a composite ranking of 61, and in moderation.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 41% | |
| Calories from Carbs | 44% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- High in Vitamin C
- Very high in Thiamin
- High in Dietary Fiber
Why this is bad for you
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.34 IU | 0.01% | Bottom 30% | Low |
| Retinol | 0.7 mcg | |||
| Vitamin C | 4.7 mg | 7.9% | Mid 40% | Average |
| Vitamin D | 0.34 IU | 0.08% | Mid 40% | Average |
| Thiamin | 0.34 mg | 22.6% | Top 10% | Very High |
| Riboflavin | 0 mg | |||
| Niacin | 3.7 mg | 18.6% | Top 30% | High |
| Vitamin B6 | 0.34 mg | 16.9% | Top 30% | High |
| Folate | 78 mcg | 19.5% | Top 10% | Very High |
| Folic Acid | 50.8 mcg | |||
| Vitamin B12 | 0.34 mcg | 5.6% | Top 30% | High |
| Pantothenic Acid | 0.34 mg | 3.4% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 46.1 mg | 4.6% | Mid 40% | Average |
| Iron | 2.4 mg | 13.2% | Top 10% | Very High |
| Magnesium | 25.1 mg | 6.3% | Top 30% | High |
| Phosphorus | 114.9 mg | 11.5% | Mid 40% | Average |
| Potassium | 217.6 mg | 6.2% | Top 30% | High |
| Sodium | 361.6 mg | 15.1% | Top 30% | High |
| Zinc | 1.4 mg | 9% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0.34 mg | 16.9% | Top 30% | High |
| Selenium | 17.6 mcg | 25.2% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 24.5 g | 8.2% | Mid 40% | Average |
| Dietary Fiber | 1.8 g | 7.3% | Top 30% | High |
| Sugars | 0.9 g | |||
| Glucose | 0.3 mg | |||
| Fructose | 0.3 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.9 g | 17.8% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.7 mg | |||
| Methionine | 0.3 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 0.7 mg | |||
| Glutamic Acid | 2.4 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0 mg | |||
| Serine | 0.3 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 10.1 g | 15.6% | Mid 40% | Average |
| Saturated Fat | 3.1 g | 15.6% | Mid 40% | Average |
| Monounsaturated Fat | 2.7 g | |||
| Polyunsaturated Fat | 2 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 669 Calories from Fat 269
% Daily Value *
Total Fat 29.9 g 46%
Saturated Fat 9.2 g 46%
Trans Fat
Cholesterol 57.7 mg 19.2%
Sodium 1066.8 mg 44.5%
Total Carbohydrates 72.4 g 24.1%
Dietary Fiber 5.4 g21.6%
Sugars 2.6 g
Protein 26.3 g 52.6%
Vitamin A 0% Vitamin C 23.3%
Calcium 13.6% Iron 38.9%
*Based on a 2000 Calorie diet
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