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Toffu sammich - Recipe and Nutrition Facts
86

Toffu sammich Recipe

Toffu sammich has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin A and Folate.

The food contains 50.7g 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 30.8 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.

On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average 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 gives a good yield of Iron at 5.96 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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 high 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 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 86, for Toffu sammich, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat37%
 Calories from Carbs39%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • High in Vitamin E
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Calcium

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2085 IU41.7%
Vitamin C10.9 mg18.1%
Vitamin D80 IU20%
Vitamin E4.5 mg15%
Thiamin0.24 mg16.1%
Riboflavin0.2 mg11.6%
Niacin3.3 mg16.7%
Vitamin B60.26 mg13.1%
Folate122.8 mcg30.7%
Vitamin B120 mcg
Pantothenic Acid0.2 mg2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium289 mg28.9%
Iron6 mg33.1%
Magnesium148.4 mg37.1%
Phosphorus312 mg31.2%
Potassium592.5 mg16.9%
Sodium521.8 mg21.7%
Zinc2.2 mg14.5%
Copper0.38 mg19%
Manganese1.9 mg96.8%
Selenium20.7 mcg29.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate50.7 g16.9%
Dietary Fiber9.5 g38%
Sugars10 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein30.8 g61.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat21.5 g33.1%
Saturated Fat2.7 g13.5%
Monounsaturated Fat8.5 g
Polyunsaturated Fat8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 501 Calories from Fat 0

% Daily Value *

Total Fat 21.5 g 33.1%

Saturated Fat 2.7 g 13.5%

Trans Fat

Cholesterol 0 mg

Sodium 521.8 mg 21.7%

Total Carbohydrates 50.7 g 16.9%

Dietary Fiber 9.5 g38%

Sugars 10 g

Protein 30.8 g 61.6%

Vitamin A 41.7% Vitamin C 18.1%

Calcium 28.9% Iron 33.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2387815 Embed Table:

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