Tomato Jack has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 47.5g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 7.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the low fat content makes it suitable if you're on a low-fat diet plan. 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.
It gives a good yield of Iron at 5.63 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 a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Based on the composite nutritive standing Tomato Jack has been given a composite ranking of 96, and on a regular basis.
Calories from Protein | 13% | |
Calories from Fat | 10% | |
Calories from Carbs | 78% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 4235 IU | 84.7% | ||
Vitamin C | 258.4 mg | 430.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 4.1 mg | 13.7% | ||
Thiamin | 0.49 mg | 32.6% | ||
Riboflavin | 0.37 mg | 21.5% | ||
Niacin | 4.8 mg | 24% | ||
Vitamin B6 | 1.1 mg | 54.6% | ||
Folate | 128 mcg | 32% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1.6 mg | 15.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 83 mg | 8.3% | ||
Iron | 5.6 mg | 31.3% | ||
Magnesium | 99.2 mg | 24.8% | ||
Phosphorus | 190 mg | 19% | ||
Potassium | 1 mg | 0% | ||
Sodium | 2 mg | 0.1% | ||
Zinc | 0.96 mg | 6.4% | ||
Copper | 0.66 mg | 33.2% | ||
Manganese | 1.3 mg | 62.9% | ||
Selenium | 3.2 mcg | 4.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 47.5 g | 15.8% | ||
Dietary Fiber | 10.9 g | 43.6% | ||
Sugars | 9.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.9 g | 15.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.6 g | 4% | ||
Saturated Fat | 0.4 g | 2% | ||
Monounsaturated Fat | 0.4 g | |||
Polyunsaturated Fat | 1.1 g |
Serving size
Amount Per Serving
Calories 206 Calories from Fat 0
% Daily Value *
Total Fat 2.6 g 4%
Saturated Fat 0.4 g 2%
Trans Fat
Cholesterol 0 mg
Sodium 2 mg 0.1%
Total Carbohydrates 47.5 g 15.8%
Dietary Fiber 10.9 g43.6%
Sugars 9.3 g
Protein 7.9 g 15.8%
Vitamin A 84.7% Vitamin C 430.6%
Calcium 8.3% Iron 31.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 184
Protein 21 g | Carbs 5.6 g | Fat 7.9 g
Per Serving | Calories 115
Protein 13.6 g | Carbs 4.9 g | Fat 3.4 g
Per Serving | Calories 145
Protein 22.5 g | Carbs 10.6 g | Fat 1.6 g
Per Serving | Calories 279
Protein 43.5 g | Carbs 10.4 g | Fat 3.6 g