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Tasty Cauliflower Onion Mash - Recipe and Nutrition Facts
95

Tasty Cauliflower Onion Mash Recipe

Tasty Cauliflower Onion Mash has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin B6, Vitamin C and Folate.

The food contains 23.1g 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 7.1 gms of protein, it is average 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 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 an average density of Sodium, it is suitable 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.

Based on the composite nutritive standing Tasty Cauliflower Onion Mash has been given a composite ranking of 95, and on a regular basis.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat20%
 Calories from Carbs61%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Vitamin C
  • Very low in Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber
  • Very high in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A100 IU2%
Vitamin C134.4 mg224%
Vitamin D0 IU
Vitamin E0.22 mg0.73%
Thiamin0.2 mg13.4%
Riboflavin0.21 mg12.3%
Niacin1.6 mg8%
Vitamin B60.78 mg39.1%
Folate170.8 mcg42.7%
Vitamin B120.03 mcg0.5%
Pantothenic Acid1.9 mg19.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium90 mg9%
Iron1.7 mg9.2%
Magnesium51.6 mg12.9%
Phosphorus165 mg16.5%
Potassium988.6 mg28.2%
Sodium122.6 mg5.1%
Zinc1 mg6.9%
Copper0.17 mg8.3%
Manganese0.58 mg29.1%
Selenium3.4 mcg4.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate23.1 g7.7%
Dietary Fiber8.4 g33.6%
Sugars1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.1 g14.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.3 g5.1%
Saturated Fat0.9 g4.5%
Monounsaturated Fat1.1 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 131 Calories from Fat 0

% Daily Value *

Total Fat 3.3 g 5.1%

Saturated Fat 0.9 g 4.5%

Trans Fat

Cholesterol 5.6 mg 1.9%

Sodium 122.6 mg 5.1%

Total Carbohydrates 23.1 g 7.7%

Dietary Fiber 8.4 g33.6%

Sugars 1 g

Protein 7.1 g 14.2%

Vitamin A 2% Vitamin C 224%

Calcium 9% Iron 9.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1742369 Embed Table:

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