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Roasted Yam and Greens - Recipe and Nutrition Facts
92

Roasted Yam and Greens Recipe

Roasted Yam and Greens has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin B6 and Vitamin C.

The food contains 51.6g of carbs. The carbohydrate profile of the the food reveals it is average 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 6.2 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average 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 gives a good yield of Iron at 4.86 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 high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 92, for Roasted Yam and Greens, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat16%
 Calories from Carbs75%

Why this is good for you

  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Vitamin E
  • No Cholesterol
  • Low in Saturated Fat

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A10885 IU217.7%
Vitamin C53.1 mg88.5%
Vitamin D0 IU
Vitamin E4.2 mg13.9%
Thiamin0.22 mg14.8%
Riboflavin0.2 mg12%
Niacin1.5 mg7.5%
Vitamin B60.55 mg27.6%
Folate52.8 mcg13.2%
Vitamin B120 mcg
Pantothenic Acid0.79 mg7.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium137 mg13.7%
Iron4.9 mg27%
Magnesium182.8 mg45.7%
Phosphorus151 mg15.1%
Potassium1 mg0%
Sodium907.9 mg37.8%
Zinc1 mg6.7%
Copper0.54 mg27%
Manganese1.2 mg60%
Selenium3 mcg4.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate51.6 g17.2%
Dietary Fiber10.4 g41.6%
Sugars2.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.2 g12.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5 g7.7%
Saturated Fat0.7 g3.5%
Monounsaturated Fat3.4 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 263 Calories from Fat 0

% Daily Value *

Total Fat 5 g 7.7%

Saturated Fat 0.7 g 3.5%

Trans Fat

Cholesterol 0 mg

Sodium 907.9 mg 37.8%

Total Carbohydrates 51.6 g 17.2%

Dietary Fiber 10.4 g41.6%

Sugars 2.6 g

Protein 6.2 g 12.4%

Vitamin A 217.7% Vitamin C 88.5%

Calcium 13.7% Iron 27%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1367332 Embed Table:

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