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Spinach and Plantain Pottage - Recipe and Nutrition Facts
66

Spinach and Plantain Pottage Recipe

Spinach and Plantain Pottage has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C, Riboflavin, Niacin and Folate.

The food contains 24.5g 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 26.4 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.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 3.82 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 an average density of Sodium, thus making it suitable for a 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. 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 Spinach and Plantain Pottage has been given a composite ranking of 66, and in moderation.

Calorie Breakdown

 Calories from Protein37%
 Calories from Fat29%
 Calories from Carbs34%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • High in Vitamin C
  • High in Riboflavin

Why this is bad for you

  • Very high in Cholesterol

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A6555 IU131.1%
Vitamin C17.6 mg29.3%
Vitamin D0 IU
Vitamin E1.5 mg5.1%
Thiamin0.16 mg10.9%
Riboflavin0.35 mg20.4%
Niacin7.3 mg36.5%
Vitamin B60.63 mg31.6%
Folate111.6 mcg27.9%
Vitamin B120.67 mcg11.2%
Pantothenic Acid1.4 mg14.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium143 mg14.3%
Iron3.8 mg21.2%
Magnesium106.4 mg26.6%
Phosphorus255 mg25.5%
Potassium799.1 mg22.8%
Sodium194.3 mg8.1%
Zinc2.9 mg19%
Copper0.28 mg14.1%
Manganese0.86 mg42.8%
Selenium24.3 mcg34.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate24.5 g8.2%
Dietary Fiber4.8 g19.2%
Sugars7.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein26.4 g52.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.1 g14%
Saturated Fat3.3 g16.5%
Monounsaturated Fat3 g
Polyunsaturated Fat1.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 276 Calories from Fat 0

% Daily Value *

Total Fat 9.1 g 14%

Saturated Fat 3.3 g 16.5%

Trans Fat

Cholesterol 122.4 mg 40.8%

Sodium 194.3 mg 8.1%

Total Carbohydrates 24.5 g 8.2%

Dietary Fiber 4.8 g19.2%

Sugars 7.3 g

Protein 26.4 g 52.8%

Vitamin A 131.1% Vitamin C 29.3%

Calcium 14.3% Iron 21.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=758862 Embed Table:

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