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Vegetarian Baked Potato with Broccoli - Recipe and Nutrition Facts
85

Vegetarian Baked Potato with Broccoli Recipe

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.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat19%
 Calories from Carbs58%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1685 IU33.7%
Vitamin C93.9 mg156.5%
Vitamin D1.6 IU0.4%
Vitamin E1.4 mg4.5%
Thiamin0.53 mg35.2%
Riboflavin0.3 mg17.9%
Niacin6.8 mg34%
Vitamin B60.76 mg38%
Folate123.2 mcg30.8%
Vitamin B123.1 mcg51.2%
Pantothenic Acid0.54 mg5.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium173 mg17.3%
Iron4 mg22.4%
Magnesium56.4 mg14.1%
Phosphorus125 mg12.5%
Potassium1 mg0%
Sodium356.1 mg14.8%
Zinc1.2 mg8.3%
Copper0.18 mg8.8%
Manganese0.15 mg7.6%
Selenium3.7 mcg5.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate52.5 g17.5%
Dietary Fiber10.6 g42.4%
Sugars9.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein21.8 g43.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.5 g11.5%
Saturated Fat3 g15%
Monounsaturated Fat1.8 g
Polyunsaturated Fat2.2 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=667065 Embed Table:

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