Sweet Potatoes and Broccoli For One has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin C, Riboflavin and Folate.
The food contains 43.5g 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. With 22.8 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 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.
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 high density of Sodium, it is unsuitable 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. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 96, for Sweet Potatoes and Broccoli For One, and we advise that this food on a regular basis.
Calories from Protein | 28% | |
Calories from Fat | 20% | |
Calories from Carbs | 53% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 3.8 IU | 0.1% | Mid 40% | Average |
Retinol | 4 mcg | |||
Vitamin C | 19.8 mg | 33% | Top 10% | Very High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0.19 mg | 11.2% | Top 30% | High |
Niacin | 0.38 mg | 1.9% | Mid 40% | Average |
Vitamin B6 | 0.19 mg | 9.5% | Top 30% | High |
Folate | 38.6 mcg | 9.6% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.19 mcg | 3.2% | Mid 40% | Average |
Pantothenic Acid | 0.38 mg | 3.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 56.3 mg | 5.6% | Mid 40% | Average |
Iron | 0.57 mg | 3.2% | Mid 40% | Average |
Magnesium | 20.2 mg | 5% | Mid 40% | Average |
Phosphorus | 77.2 mg | 7.7% | Mid 40% | Average |
Potassium | 0.19 mg | 0.01% | Bottom 30% | Low |
Sodium | 113.6 mg | 4.7% | Mid 40% | Average |
Zinc | 0.38 mg | 2.5% | Mid 40% | Average |
Copper | 0.19 mg | 9.5% | Top 10% | Very High |
Manganese | 0.19 mg | 9.5% | Top 30% | High |
Selenium | 3.4 mcg | 4.9% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 8.3 g | 2.8% | Mid 40% | Average |
Dietary Fiber | 1.9 g | 7.7% | Top 30% | High |
Starch | 3 g | |||
Sugars | 1.5 g | |||
Sucrose | 0.6 mg | |||
Glucose | 0.6 mg | |||
Fructose | 0.4 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.3 g | 8.7% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.2 mg | |||
Isoleucine | 0.2 mg | |||
Leucine | 0.2 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.2 mg | |||
Tyrosine | 0.2 mg | |||
Valine | 0.2 mg | |||
Arginine | 0.2 mg | |||
Histidine | 0.2 mg | |||
Alanine | 0.2 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 1 mg | |||
Glycine | 0.2 mg | |||
Proline | 0.4 mg | |||
Serine | 0.2 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.4 g | 2.1% | Bottom 30% | Low |
Saturated Fat | 0.4 g | 2% | Bottom 30% | Low |
Monounsaturated Fat | 0.4 g | |||
Polyunsaturated Fat | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 85.6 g | |||
Ash | 1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 320 Calories from Fat 66
% Daily Value *
Total Fat 7.3 g 11.2%
Saturated Fat 2.1 g 10.5%
Trans Fat
Cholesterol 9 mg 3%
Sodium 597.6 mg 24.9%
Total Carbohydrates 43.5 g 14.5%
Dietary Fiber 10.1 g40.4%
Sugars 8 g
Protein 22.8 g 45.6%
Vitamin A 0.4% Vitamin C 173.3%
Calcium 29.6% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 339
Protein 1.8 g | Carbs 41 g | Fat 19.6 g
Per Serving | Calories 194
Protein 2.9 g | Carbs 27.9 g | Fat 8.3 g
Per Serving | Calories 121
Protein 1.5 g | Carbs 20.2 g | Fat 4 g
Per Serving | Calories 173
Protein 1.1 g | Carbs 27 g | Fat 7.4 g
Per Serving | Calories 382
Protein 4.9 g | Carbs 56.8 g | Fat 16.2 g
Per Serving | Calories 184
Protein 4.1 g | Carbs 25 g | Fat 7.7 g
Per Serving | Calories 270
Protein 6.1 g | Carbs 50.1 g | Fat 5.8 g
Per Serving | Calories 377
Protein 6.8 g | Carbs 23.7 g | Fat 31.4 g