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Tofu and quinoa - Recipe and Nutrition Facts
69

Tofu and quinoa Recipe

Tofu and quinoa has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Iron.

The food contains 40.7g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 27.3 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.

Because of its very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high 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 7.7 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 an average density of Sodium, it is suitable 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Tofu and quinoa has been given a composite ranking of 69, and in moderation.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat60%
 Calories from Carbs24%

Why this is good for you

  • Very high in Protein
  • No Cholesterol
  • High in Dietary Fiber
  • Very high in Iron

Why this is bad for you

  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A10 IU0.2%
Vitamin C0.54 mg0.9%
Vitamin D0 IU
Vitamin E0 mg
Thiamin0.05 mg3.6%
Riboflavin0.05 mg2.8%
Niacin0.38 mg1.9%
Vitamin B60.05 mg2.5%
Folate29.6 mcg7.4%
Vitamin B120 mcg
Pantothenic Acid0.07 mg0.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium177 mg17.7%
Iron7.7 mg42.8%
Magnesium80.8 mg20.2%
Phosphorus184 mg18.4%
Potassium151.3 mg4.3%
Sodium161.4 mg6.7%
Zinc1.3 mg8.5%
Copper0.21 mg10.4%
Manganese1.1 mg53.9%
Selenium12.7 mcg18.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate40.7 g13.6%
Dietary Fiber6.5 g26%
Sugars2.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein27.3 g54.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat45.9 g70.6%
Saturated Fat17 g85%
Monounsaturated Fat18.6 g
Polyunsaturated Fat6.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 651 Calories from Fat 0

% Daily Value *

Total Fat 45.9 g 70.6%

Saturated Fat 17 g 85%

Trans Fat

Cholesterol 0 mg

Sodium 161.4 mg 6.7%

Total Carbohydrates 40.7 g 13.6%

Dietary Fiber 6.5 g26%

Sugars 2.6 g

Protein 27.3 g 54.6%

Vitamin A 0.2% Vitamin C 0.9%

Calcium 17.7% Iron 42.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2416952 Embed Table:

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