Tofu and Veggie Stir Fry with Peanut Butter has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C, Riboflavin and Niacin.
The food contains 19.8g 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 22.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only 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 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 gives a good yield of Iron at 4.09 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. It has an average density of Sodium, thus making it suitable 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Tofu and Veggie Stir Fry with Peanut Butter has been given a composite ranking of 87, and on a regular basis.
Calories from Protein | 25% | |
Calories from Fat | 52% | |
Calories from Carbs | 23% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 3390 IU | 67.8% | ||
Vitamin C | 120.9 mg | 201.5% | ||
Vitamin D | 80 IU | 20% | ||
Vitamin E | 2.2 mg | 7.3% | ||
Thiamin | 0.17 mg | 11.3% | ||
Riboflavin | 0.51 mg | 30% | ||
Niacin | 6.7 mg | 33.6% | ||
Vitamin B6 | 0.43 mg | 21.3% | ||
Folate | 58 mcg | 14.5% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1.9 mg | 18.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 132 mg | 13.2% | ||
Iron | 4.1 mg | 22.7% | ||
Magnesium | 51.2 mg | 12.8% | ||
Phosphorus | 193 mg | 19.3% | ||
Potassium | 683.1 mg | 19.5% | ||
Sodium | 396.4 mg | 16.5% | ||
Zinc | 1.3 mg | 8.5% | ||
Copper | 0.43 mg | 21.3% | ||
Manganese | 0.34 mg | 17% | ||
Selenium | 11.2 mcg | 16% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 19.8 g | 6.6% | ||
Dietary Fiber | 4.9 g | 19.6% | ||
Sugars | 2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 22.1 g | 44.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 20.2 g | 31.1% | ||
Saturated Fat | 3.7 g | 18.5% | ||
Monounsaturated Fat | 6.4 g | |||
Polyunsaturated Fat | 3 g |
Serving size
Amount Per Serving
Calories 328 Calories from Fat 0
% Daily Value *
Total Fat 20.2 g 31.1%
Saturated Fat 3.7 g 18.5%
Trans Fat
Cholesterol 0 mg
Sodium 396.4 mg 16.5%
Total Carbohydrates 19.8 g 6.6%
Dietary Fiber 4.9 g19.6%
Sugars 2 g
Protein 22.1 g 44.2%
Vitamin A 67.8% Vitamin C 201.5%
Calcium 13.2% Iron 22.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 207
Protein 14.2 g | Carbs 9.6 g | Fat 14.5 g
Per Serving | Calories 223
Protein 13.5 g | Carbs 16.5 g | Fat 11.9 g
Per Serving | Calories 338
Protein 16.6 g | Carbs 40.1 g | Fat 14.5 g
Per Serving | Calories 174
Protein 20.2 g | Carbs 23.5 g | Fat 7.3 g