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Tuna and Sweetcorn Jacket Potato With Green Salad - Recipe and Nutrition Facts
90

Tuna and Sweetcorn Jacket Potato With Green Salad Recipe

Tuna and Sweetcorn Jacket Potato With Green Salad has a very high-calorie, very high-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.

The food contains 80.1g of carbs. The carbohydrate profile of the the food reveals it is very high 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. With 60.1 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.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA.

It a good source of Vitamin B6 and Vitamin B12.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 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 very 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 very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Snack.

Based on the composite nutritive standing Tuna and Sweetcorn Jacket Potato With Green Salad has been given a composite ranking of 90, and on a regular basis.

Calorie Breakdown

 Calories from Protein31%
 Calories from Fat27%
 Calories from Carbs42%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin D
  • Very high in Vitamin C
  • Very high in Riboflavin

Why this is bad for you

  • Very high in Cholesterol
  • High in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.6 IU0.01%Bottom 30%Low
Retinol0.2 mcg
Vitamin C11 mg18.4%Top 30%High
Vitamin D75.7 IU18.9%Top 10%Very High
Thiamin0.15 mg10.1%Top 30%High
Riboflavin0.15 mg8.9%Top 30%High
Niacin3.5 mg17.3%Top 30%High
Vitamin B60.3 mg15.1%Top 30%High
Folate12.5 mcg3.1%Mid 40%Average
Folic Acid0 mcg
Vitamin B123.2 mcg52.8%Top 10%Very High
Pantothenic Acid0.6 mg6%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium10.4 mg1%Bottom 30%Low
Iron0.75 mg4.2%Mid 40%Average
Magnesium30.5 mg7.6%Top 30%High
Phosphorus120.2 mg12%Mid 40%Average
Potassium0.3 mg0.01%Bottom 30%Low
Sodium106.9 mg4.5%Mid 40%Average
Zinc0.45 mg3%Mid 40%Average
Copper0.15 mg7.5%Top 10%Very High
Manganese0.15 mg7.5%Mid 40%Average
Selenium12.4 mcg17.7%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate12.1 g4%Mid 40%Average
Dietary Fiber1.3 g5.4%Mid 40%Average
Sugars1.1 g
Glucose0.2 mg
Fructose0.2 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.1 g18.1%Top 30%High
Tryptophan0.2 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.8 mg
Methionine0.3 mg
Cystine0.2 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.5 mg
Arginine0.6 mg
Histidine0.3 mg
Alanine0.5 mg
Aspartic Acid1.1 mg
Glutamic Acid1.4 mg
Glycine0.5 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.5 g5.4%Mid 40%Average
Saturated Fat0.83 g4.1%Bottom 30%Low
Monounsaturated Fat1.1 g
Polyunsaturated Fat1.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 770 Calories from Fat 209

% Daily Value *

Total Fat 23.2 g 35.7%

Saturated Fat 5.5 g 27.5%

Trans Fat

Cholesterol 96.2 mg 32.1%

Sodium 708.8 mg 29.5%

Total Carbohydrates 80.1 g 26.7%

Dietary Fiber 8.9 g35.6%

Sugars 7.2 g

Protein 60.1 g 120.2%

Vitamin A 0.1% Vitamin C 121.7%

Calcium 6.9% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/tuna-and-sweetcorn-jacket-potato-with-green-salad-109455 Embed Table:

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