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Tofu Veggie Medley - Recipe and Nutrition Facts
95

Tofu Veggie Medley Recipe

Tofu Veggie Medley has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Thiamin and Folate.

The food contains 63.3g of carbs. The carbohydrate profile of the the food reveals it is high 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 13.4 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average 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 a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 95, for Tofu Veggie Medley, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat33%
 Calories from Carbs56%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Vitamin E
  • High in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A9620 IU192.4%
Vitamin C411.7 mg686.2%
Vitamin D0 IU
Vitamin E4.3 mg14.3%
Thiamin0.34 mg22.5%
Riboflavin0.23 mg13.7%
Niacin2.5 mg12.3%
Vitamin B60.95 mg47.6%
Folate125.6 mcg31.4%
Vitamin B120 mcg
Pantothenic Acid0.5 mg5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium98 mg9.8%
Iron2.9 mg15.9%
Magnesium72 mg18%
Phosphorus147 mg14.7%
Potassium968.9 mg27.7%
Sodium23.1 mg1%
Zinc0.92 mg6.1%
Copper0.36 mg17.8%
Manganese0.78 mg39.1%
Selenium2.5 mcg3.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate63.3 g21.1%
Dietary Fiber17.2 g68.8%
Sugars4.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.4 g26.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16.5 g25.4%
Saturated Fat2 g10%
Monounsaturated Fat10 g
Polyunsaturated Fat1.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 427 Calories from Fat 0

% Daily Value *

Total Fat 16.5 g 25.4%

Saturated Fat 2 g 10%

Trans Fat

Cholesterol 0 mg

Sodium 23.1 mg 1%

Total Carbohydrates 63.3 g 21.1%

Dietary Fiber 17.2 g68.8%

Sugars 4.6 g

Protein 13.4 g 26.8%

Vitamin A 192.4% Vitamin C 686.2%

Calcium 9.8% Iron 15.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1828541 Embed Table:

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