Smoky Sweet Potato Hash With Baked Eggs and Manchego has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin D, Riboflavin and Pantothenic Acid.
The food contains 28.6g of carbs. The carbohydrate profile of the the food reveals it is average 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 15 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's high MUFA and average PUFA. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Smoky Sweet Potato Hash With Baked Eggs and Manchego has been given a composite ranking of 37, and in moderation.
Calories from Protein | 14% | |
Calories from Fat | 61% | |
Calories from Carbs | 26% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 10.6 IU | 0.2% | Mid 40% | Average |
Retinol | 89.4 mcg | |||
Vitamin C | 5 mg | 8.4% | Mid 40% | Average |
Vitamin D | 45.8 IU | 11.5% | Top 10% | Very High |
Thiamin | 0 mg | |||
Riboflavin | 0.56 mg | 32.9% | Top 10% | Very High |
Niacin | 0.56 mg | 2.8% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 39.7 mcg | 9.9% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.56 mcg | 9.3% | Top 30% | High |
Pantothenic Acid | 1.7 mg | 16.8% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 60.9 mg | 6.1% | Mid 40% | Average |
Iron | 1.7 mg | 9.3% | Top 30% | High |
Magnesium | 26.8 mg | 6.7% | Top 30% | High |
Phosphorus | 149.2 mg | 14.9% | Top 30% | High |
Potassium | 350.8 mg | 10% | Top 10% | Very High |
Sodium | 121.2 mg | 5% | Mid 40% | Average |
Zinc | 1.1 mg | 7.4% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 17.9 mcg | 25.5% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 16 g | 5.3% | Mid 40% | Average |
Dietary Fiber | 2.4 g | 9.6% | Top 30% | High |
Sugars | 3.5 g | |||
Glucose | 1.1 mg | |||
Fructose | 0.6 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.4 g | 16.8% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.6 mg | |||
Isoleucine | 0.6 mg | |||
Leucine | 0.6 mg | |||
Lysine | 0.6 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.6 mg | |||
Tyrosine | 0.6 mg | |||
Valine | 0.6 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0 mg | |||
Alanine | 0.6 mg | |||
Aspartic Acid | 1.1 mg | |||
Glutamic Acid | 1.1 mg | |||
Glycine | 0.6 mg | |||
Proline | 0.6 mg | |||
Serine | 0.6 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 16.6 g | 25.6% | Top 30% | High |
Saturated Fat | 3.3 g | 16.5% | Mid 40% | Average |
Monounsaturated Fat | 10.1 g | |||
Polyunsaturated Fat | 2.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.7 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 442 Calories from Fat 268
% Daily Value *
Total Fat 29.8 g 45.8%
Saturated Fat 5.9 g 29.5%
Trans Fat
Cholesterol 372 mg 124%
Sodium 216.9 mg 9%
Total Carbohydrates 28.6 g 9.5%
Dietary Fiber 4.3 g17.2%
Sugars 6.2 g
Protein 15 g 30%
Vitamin A 0.4% Vitamin C 15%
Calcium 10.9% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 305
Protein 5.1 g | Carbs 31.4 g | Fat 17.9 g
Per Serving | Calories 90
Protein 2.8 g | Carbs 5.2 g | Fat 5.7 g
Per Serving | Calories 108
Protein 1.3 g | Carbs 21 g | Fat 2.7 g
Per Serving | Calories 363
Protein 2.6 g | Carbs 63.3 g | Fat 12 g
Per Serving | Calories 263
Protein 11 g | Carbs 6.3 g | Fat 22.1 g
Per Serving | Calories 98
Protein 7.2 g | Carbs 1.29 g | Fat 7.1 g
Per Serving | Calories 287
Protein 15.8 g | Carbs 2.44 g | Fat 23.4 g
Per Serving | Calories 222
Protein 1.1 g | Carbs 2.84 g | Fat 23.5 g