Vegetarian Baked Potato with Broccoli has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Niacin and Folate.
The food contains 52.5g 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 21.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 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 4.03 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 an average 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Vegetarian Baked Potato with Broccoli has been given a composite ranking of 85, and on a regular basis.
Calories from Protein | 24% | |
Calories from Fat | 19% | |
Calories from Carbs | 58% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1685 IU | 33.7% | ||
Vitamin C | 93.9 mg | 156.5% | ||
Vitamin D | 1.6 IU | 0.4% | ||
Vitamin E | 1.4 mg | 4.5% | ||
Thiamin | 0.53 mg | 35.2% | ||
Riboflavin | 0.3 mg | 17.9% | ||
Niacin | 6.8 mg | 34% | ||
Vitamin B6 | 0.76 mg | 38% | ||
Folate | 123.2 mcg | 30.8% | ||
Vitamin B12 | 3.1 mcg | 51.2% | ||
Pantothenic Acid | 0.54 mg | 5.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 173 mg | 17.3% | ||
Iron | 4 mg | 22.4% | ||
Magnesium | 56.4 mg | 14.1% | ||
Phosphorus | 125 mg | 12.5% | ||
Potassium | 1 mg | 0% | ||
Sodium | 356.1 mg | 14.8% | ||
Zinc | 1.2 mg | 8.3% | ||
Copper | 0.18 mg | 8.8% | ||
Manganese | 0.15 mg | 7.6% | ||
Selenium | 3.7 mcg | 5.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 52.5 g | 17.5% | ||
Dietary Fiber | 10.6 g | 42.4% | ||
Sugars | 9.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 21.8 g | 43.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 7.5 g | 11.5% | ||
Saturated Fat | 3 g | 15% | ||
Monounsaturated Fat | 1.8 g | |||
Polyunsaturated Fat | 2.2 g |
Serving size
Amount Per Serving
Calories 329 Calories from Fat 0
% Daily Value *
Total Fat 7.5 g 11.5%
Saturated Fat 3 g 15%
Trans Fat
Cholesterol 14.8 mg 4.9%
Sodium 356.1 mg 14.8%
Total Carbohydrates 52.5 g 17.5%
Dietary Fiber 10.6 g42.4%
Sugars 9.1 g
Protein 21.8 g 43.6%
Vitamin A 33.7% Vitamin C 156.5%
Calcium 17.3% Iron 22.4%
*Based on a 2000 Calorie diet
Per Serving | Calories 221
Protein 8.7 g | Carbs 44.7 g | Fat 2.2 g
Per Serving | Calories 314
Protein 5.2 g | Carbs 37.5 g | Fat 16.8 g
Per Serving | Calories 485
Protein 25.8 g | Carbs 85.9 g | Fat 7.4 g
Per Serving | Calories 96
Protein 5.2 g | Carbs 19.2 g | Fat 0.5 g
Per Serving | Calories 250
Protein 9.6 g | Carbs 24.1 g | Fat 15.1 g
Per Serving | Calories 491
Protein 22.8 g | Carbs 87.3 g | Fat 9.5 g
Per Serving | Calories 270
Protein 14.4 g | Carbs 39.2 g | Fat 7.8 g
Per Serving | Calories 206
Protein 17 g | Carbs 10.7 g | Fat 10.9 g