Vegan Mac and "Cheese" Recipe
Vegan Mac and "Cheese" has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin B6, Vitamin B12, Thiamin, Riboflavin, Niacin and Folate.
The food contains 24.9g 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 14.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. 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 a good source of Vitamin B6 and Vitamin B12.
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. Besides other nutrients, it is average 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 very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Based on the composite nutritive standing Vegan Mac and "Cheese" has been given a composite ranking of 94, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 58% | |
| Calories from Carbs | 27% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- Very high in Niacin
- High in Vitamin E
- Very high in Riboflavin
- Very high in Thiamin
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 465 IU | 9.3% | ||
| Vitamin C | 0.66 mg | 1.1% | ||
| Vitamin D | 24 IU | 6% | ||
| Vitamin E | 4.6 mg | 15.2% | ||
| Thiamin | 11.6 mg | 775% | ||
| Riboflavin | 11.7 mg | 688.2% | ||
| Niacin | 68.3 mg | 341.3% | ||
| Vitamin B6 | 11.6 mg | 580.1% | ||
| Folate | 330 mcg | 82.5% | ||
| Vitamin B12 | 10.2 mcg | 169.6% | ||
| Pantothenic Acid | 1.3 mg | 12.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 79 mg | 7.9% | ||
| Iron | 2.1 mg | 11.5% | ||
| Magnesium | 45.6 mg | 11.4% | ||
| Phosphorus | 245 mg | 24.5% | ||
| Potassium | 501.5 mg | 14.3% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 4.2 mg | 28.3% | ||
| Copper | 0.2 mg | 10.2% | ||
| Manganese | 0.3 mg | 14.9% | ||
| Selenium | 38.2 mcg | 54.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 24.9 g | 8.3% | ||
| Dietary Fiber | 5.9 g | 23.6% | ||
| Sugars | 1.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14.4 g | 28.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 24 g | 36.9% | ||
| Saturated Fat | 2 g | 10% | ||
| Monounsaturated Fat | 13.1 g | |||
| Polyunsaturated Fat | 7.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 359 Calories from Fat 0
% Daily Value *
Total Fat 24 g 36.9%
Saturated Fat 2 g 10%
Trans Fat
Cholesterol 0 mg
Sodium 1 mg 0%
Total Carbohydrates 24.9 g 8.3%
Dietary Fiber 5.9 g23.6%
Sugars 1.9 g
Protein 14.4 g 28.8%
Vitamin A 9.3% Vitamin C 1.1%
Calcium 7.9% Iron 11.5%
*Based on a 2000 Calorie diet
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