Vegetable and Beef Stir-Fry With Brown Rice Recipe
Vegetable and Beef Stir-Fry With Brown Rice has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Niacin.
The food contains 49g 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. With 30.2 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.
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 average PUFA.
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 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. Besides other nutrients, it is 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 Main Dish.
Based on the composite nutritive standing Vegetable and Beef Stir-Fry With Brown Rice has been given a composite ranking of 82, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 24% | |
| Calories from Fat | 37% | |
| Calories from Carbs | 39% |
Why this is good for you
- Very high in Protein
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.33 IU | 0.01% | Bottom 30% | Low |
| Retinol | 0 mcg | |||
| Vitamin C | 17.6 mg | 29.3% | Top 30% | High |
| Vitamin D | 1.7 IU | 0.4% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 3.7 mg | 18.3% | Top 30% | High |
| Vitamin B6 | 0.33 mg | 16.6% | Top 30% | High |
| Folate | 22.6 mcg | 5.6% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.33 mcg | 5.5% | Top 30% | High |
| Pantothenic Acid | 0.66 mg | 6.6% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 26.6 mg | 2.7% | Mid 40% | Average |
| Iron | 1.3 mg | 7.4% | Top 30% | High |
| Magnesium | 38.5 mg | 9.6% | Top 30% | High |
| Phosphorus | 142.2 mg | 14.2% | Top 30% | High |
| Potassium | 259.1 mg | 7.4% | Top 30% | High |
| Sodium | 108.6 mg | 4.5% | Mid 40% | Average |
| Zinc | 2 mg | 13.3% | Top 10% | Very High |
| Copper | 0 mg | |||
| Manganese | 0.66 mg | 33.2% | Top 10% | Very High |
| Selenium | 12.6 mcg | 18% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 16.3 g | 5.4% | Mid 40% | Average |
| Dietary Fiber | 1.3 g | 5% | Mid 40% | Average |
| Starch | 0 g | |||
| Sugars | 2.7 g | |||
| Sucrose | 0 mg | |||
| Glucose | 1 mg | |||
| Fructose | 1 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10 g | 20.1% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.7 mg | |||
| Methionine | 0.3 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.7 mg | |||
| Arginine | 0.7 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.7 mg | |||
| Aspartic Acid | 1 mg | |||
| Glutamic Acid | 1.7 mg | |||
| Glycine | 0.7 mg | |||
| Proline | 0 mg | |||
| Serine | 0.3 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7 g | 10.8% | Mid 40% | Average |
| Saturated Fat | 2 g | 9.8% | Mid 40% | Average |
| Monounsaturated Fat | 3 g | |||
| Polyunsaturated Fat | 1.3 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Water | 65.8 g | |||
| Ash | 1 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 521 Calories from Fat 190
% Daily Value *
Total Fat 21.1 g 32.5%
Saturated Fat 5.9 g 29.5%
Trans Fat
Cholesterol 46.4 mg 15.5%
Sodium 326.9 mg 13.6%
Total Carbohydrates 49 g 16.3%
Dietary Fiber 3.8 g15.2%
Sugars 8.1 g
Protein 30.2 g 60.4%
Vitamin A 0% Vitamin C 88.3%
Calcium 8% Iron 22.2%
*Based on a 2000 Calorie diet
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