Southern Vegetable Pie has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 44.1g 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. With 22.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the very 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 6 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 Southern cuisine.
Based on the composite nutritive standing Southern Vegetable Pie has been given a composite ranking of 34, and in moderation.
Calories from Protein | 15% | |
Calories from Fat | 55% | |
Calories from Carbs | 30% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.27 IU | 0.01% | Bottom 30% | Low |
Retinol | 74.9 mcg | |||
Vitamin C | 22.5 mg | 37.4% | Top 10% | Very High |
Vitamin D | 13.1 IU | 3.3% | Top 30% | High |
Thiamin | 0.27 mg | 17.8% | Top 10% | Very High |
Riboflavin | 0.27 mg | 15.7% | Top 10% | Very High |
Niacin | 1.9 mg | 9.4% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 59.9 mcg | 15% | Top 30% | High |
Folic Acid | 35.6 mcg | |||
Vitamin B12 | 0.27 mcg | 4.5% | Top 30% | High |
Pantothenic Acid | 0.53 mg | 5.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 92.2 mg | 9.2% | Top 30% | High |
Iron | 1.6 mg | 8.9% | Top 30% | High |
Magnesium | 18.7 mg | 4.7% | Mid 40% | Average |
Phosphorus | 122.5 mg | 12.2% | Mid 40% | Average |
Potassium | 165.2 mg | 4.7% | Mid 40% | Average |
Sodium | 294.2 mg | 12.3% | Mid 40% | Average |
Zinc | 0.8 mg | 5.3% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.27 mg | 13.4% | Top 30% | High |
Selenium | 13.6 mcg | 19.5% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 11.8 g | 3.9% | Mid 40% | Average |
Dietary Fiber | 1 g | 4.1% | Mid 40% | Average |
Sugars | 1 g | |||
Glucose | 0.5 mg | |||
Fructose | 0.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.9 g | 11.9% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.5 mg | |||
Methionine | 0.3 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0.3 mg | |||
Alanine | 0.3 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 1.9 mg | |||
Glycine | 0.3 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 9.5 g | 14.6% | Mid 40% | Average |
Saturated Fat | 4.5 g | 22.7% | Top 30% | High |
Monounsaturated Fat | 3.5 g | |||
Polyunsaturated Fat | 0.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.6 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 580 Calories from Fat 320
% Daily Value *
Total Fat 35.6 g 54.8%
Saturated Fat 17 g 85%
Trans Fat
Cholesterol 235 mg 78.3%
Sodium 1100.4 mg 45.9%
Total Carbohydrates 44.1 g 14.7%
Dietary Fiber 3.8 g15.2%
Sugars 3.8 g
Protein 22.2 g 44.4%
Vitamin A 0% Vitamin C 140%
Calcium 34.5% Iron 33.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 159
Protein 7.9 g | Carbs 13.4 g | Fat 8.1 g
Per Serving | Calories 418
Protein 5.1 g | Carbs 52 g | Fat 22.5 g
Per Serving | Calories 326
Protein 3.7 g | Carbs 45.6 g | Fat 14.9 g
Per Serving | Calories 163
Protein 1.4 g | Carbs 21.6 g | Fat 8.2 g
Per Serving | Calories 157
Protein 5.9 g | Carbs 9.1 g | Fat 11 g
Per Serving | Calories 156
Protein 9.1 g | Carbs 11.2 g | Fat 8.4 g
Per Serving | Calories 403
Protein 3.1 g | Carbs 33.9 g | Fat 30 g
Per Serving | Calories 221
Protein 1.2 g | Carbs 45.9 g | Fat 4 g