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Swamp Juice - Recipe and Nutrition Facts
91

Swamp Juice Recipe

Swamp Juice has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Folate.

The food contains 28.4g of carbs. The carbohydrate profile of the the food reveals it is low 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 3.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 91, for Swamp Juice, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat25%
 Calories from Carbs66%

Why this is good for you

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

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2175 IU43.5%
Vitamin C23.8 mg39.7%
Vitamin D0 IU
Vitamin E1.3 mg4.2%
Thiamin0.14 mg9%
Riboflavin0.15 mg8.8%
Niacin0.98 mg4.9%
Vitamin B60.56 mg28.1%
Folate96.8 mcg24.2%
Vitamin B120 mcg
Pantothenic Acid0.47 mg4.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium58 mg5.8%
Iron1.9 mg10.3%
Magnesium91.6 mg22.9%
Phosphorus88 mg8.8%
Potassium528.5 mg15.1%
Sodium25.6 mg1.1%
Zinc0.78 mg5.2%
Copper0.3 mg15%
Manganese2 mg98.2%
Selenium2 mcg2.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate28.4 g9.5%
Dietary Fiber6.2 g24.8%
Sugars15.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.9 g7.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.8 g7.4%
Saturated Fat0.6 g3%
Monounsaturated Fat1 g
Polyunsaturated Fat2.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 157 Calories from Fat 0

% Daily Value *

Total Fat 4.8 g 7.4%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0 mg

Sodium 25.6 mg 1.1%

Total Carbohydrates 28.4 g 9.5%

Dietary Fiber 6.2 g24.8%

Sugars 15.5 g

Protein 3.9 g 7.8%

Vitamin A 43.5% Vitamin C 39.7%

Calcium 5.8% Iron 10.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1086660 Embed Table:

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