Sweet Potato Hash (yum) Recipe
Sweet Potato Hash (yum) has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 18.9g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 19.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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 a good source of Vitamin B6 and Vitamin B12.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 has a high density of Sodium, thus making it unsuitable 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 high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Based on the composite nutritive standing Sweet Potato Hash (yum) has been given a composite ranking of 69, and in moderation.
Calorie Breakdown
| Calories from Protein | 20% | |
| Calories from Fat | 61% | |
| Calories from Carbs | 19% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin A
- Very high in Vitamin C
- High in Riboflavin
Why this is bad for you
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 8080 IU | 161.6% | ||
| Vitamin C | 25.4 mg | 42.4% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.8 mg | 5.9% | ||
| Thiamin | 0.55 mg | 36.7% | ||
| Riboflavin | 0.39 mg | 22.8% | ||
| Niacin | 4.9 mg | 24.3% | ||
| Vitamin B6 | 0.68 mg | 34.2% | ||
| Folate | 119.2 mcg | 29.8% | ||
| Vitamin B12 | 1.4 mcg | 22.7% | ||
| Pantothenic Acid | 1.7 mg | 16.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 83 mg | 8.3% | ||
| Iron | 3.2 mg | 17.8% | ||
| Magnesium | 66.8 mg | 16.7% | ||
| Phosphorus | 179 mg | 17.9% | ||
| Potassium | 870.6 mg | 24.9% | ||
| Sodium | 902.2 mg | 37.6% | ||
| Zinc | 2.9 mg | 19.4% | ||
| Copper | 0.32 mg | 15.8% | ||
| Manganese | 0.81 mg | 40.6% | ||
| Selenium | 15.5 mcg | 22.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 18.9 g | 6.3% | ||
| Dietary Fiber | 3.9 g | 15.6% | ||
| Sugars | 6.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 19.2 g | 38.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 26.4 g | 40.6% | ||
| Saturated Fat | 9.9 g | 49.5% | ||
| Monounsaturated Fat | 12.5 g | |||
| Polyunsaturated Fat | 2.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 388 Calories from Fat 0
% Daily Value *
Total Fat 26.4 g 40.6%
Saturated Fat 9.9 g 49.5%
Trans Fat
Cholesterol 59.9 mg 20%
Sodium 902.2 mg 37.6%
Total Carbohydrates 18.9 g 6.3%
Dietary Fiber 3.9 g15.6%
Sugars 6.8 g
Protein 19.2 g 38.4%
Vitamin A 161.6% Vitamin C 42.4%
Calcium 8.3% Iron 17.8%
*Based on a 2000 Calorie diet
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