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Vegetarian salad 2 - Recipe and Nutrition Facts
71

Vegetarian salad 2 Recipe

Vegetarian salad 2 has a high-calorie, average-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 38.2g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 9.6 gms of protein, it is average 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 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 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 4.54 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 low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high 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.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Vegetarian salad 2 has been given a composite ranking of 71, and in moderation.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat55%
 Calories from Carbs36%

Why this is good for you

  • High in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin
  • High in Thiamin
  • Very high in Dietary Fiber

Why this is bad for you

  • High in Cholesterol
  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A9425 IU188.5%
Vitamin C35.8 mg59.6%
Vitamin D0 IU
Vitamin E2.6 mg8.5%
Thiamin0.42 mg28%
Riboflavin0.42 mg24.8%
Niacin4.7 mg23.7%
Vitamin B60.39 mg19.4%
Folate261.2 mcg65.3%
Vitamin B120.05 mcg0.9%
Pantothenic Acid1.6 mg16.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium147 mg14.7%
Iron4.5 mg25.2%
Magnesium129.6 mg32.4%
Phosphorus220 mg22%
Potassium1 mg0%
Sodium2 mg0.1%
Zinc1.6 mg10.4%
Copper0.38 mg19.2%
Manganese1.4 mg71.2%
Selenium13 mcg18.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate38.2 g12.7%
Dietary Fiber7.9 g31.6%
Sugars8.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.6 g19.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat25.8 g39.7%
Saturated Fat14.8 g74%
Monounsaturated Fat7.4 g
Polyunsaturated Fat1.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 393 Calories from Fat 0

% Daily Value *

Total Fat 25.8 g 39.7%

Saturated Fat 14.8 g 74%

Trans Fat

Cholesterol 62.2 mg 20.7%

Sodium 2 mg 0.1%

Total Carbohydrates 38.2 g 12.7%

Dietary Fiber 7.9 g31.6%

Sugars 8.3 g

Protein 9.6 g 19.2%

Vitamin A 188.5% Vitamin C 59.6%

Calcium 14.7% Iron 25.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=524196 Embed Table:

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