Super easy tuna and rice Recipe
Super easy tuna and rice has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12 and Niacin.
The food contains 22.9g 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 42 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.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low 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 a good source of Vitamin B6 and Vitamin B12.
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 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.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Super easy tuna and rice has been given a composite ranking of 62, and in moderation.
Calorie Breakdown
| Calories from Protein | 56% | |
| Calories from Fat | 13% | |
| Calories from Carbs | 31% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Niacin
- Low in Saturated Fat
- Very high in Vitamin B12
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 85 IU | 1.7% | ||
| Vitamin C | 2.1 mg | 3.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.1 mg | 3.7% | ||
| Thiamin | 0.06 mg | 3.7% | ||
| Riboflavin | 0.12 mg | 6.9% | ||
| Niacin | 20.5 mg | 102.4% | ||
| Vitamin B6 | 0.57 mg | 28.7% | ||
| Folate | 6.4 mcg | 1.6% | ||
| Vitamin B12 | 4.6 mcg | 76.7% | ||
| Pantothenic Acid | 0.35 mg | 3.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 22 mg | 2.2% | ||
| Iron | 2.4 mg | 13.4% | ||
| Magnesium | 42.4 mg | 10.6% | ||
| Phosphorus | 255 mg | 25.5% | ||
| Potassium | 481.2 mg | 13.7% | ||
| Sodium | 856 mg | 35.7% | ||
| Zinc | 1.2 mg | 8.1% | ||
| Copper | 0.09 mg | 4.3% | ||
| Manganese | 0.06 mg | 3.2% | ||
| Selenium | 124.2 mcg | 177.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 22.9 g | 7.6% | ||
| Dietary Fiber | 0.6 g | 2.4% | ||
| Sugars | 0.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 42 g | 84% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.3 g | 6.6% | ||
| Saturated Fat | 0.7 g | 3.5% | ||
| Monounsaturated Fat | 1.9 g | |||
| Polyunsaturated Fat | 0.7 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 303 Calories from Fat 0
% Daily Value *
Total Fat 4.3 g 6.6%
Saturated Fat 0.7 g 3.5%
Trans Fat
Cholesterol 46.2 mg 15.4%
Sodium 856 mg 35.7%
Total Carbohydrates 22.9 g 7.6%
Dietary Fiber 0.6 g2.4%
Sugars 0.5 g
Protein 42 g 84%
Vitamin A 1.7% Vitamin C 3.5%
Calcium 2.2% Iron 13.4%
*Based on a 2000 Calorie diet
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