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.
Calories from Protein | 9% | |
Calories from Fat | 55% | |
Calories from Carbs | 36% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 9425 IU | 188.5% | ||
Vitamin C | 35.8 mg | 59.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2.6 mg | 8.5% | ||
Thiamin | 0.42 mg | 28% | ||
Riboflavin | 0.42 mg | 24.8% | ||
Niacin | 4.7 mg | 23.7% | ||
Vitamin B6 | 0.39 mg | 19.4% | ||
Folate | 261.2 mcg | 65.3% | ||
Vitamin B12 | 0.05 mcg | 0.9% | ||
Pantothenic Acid | 1.6 mg | 16.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 147 mg | 14.7% | ||
Iron | 4.5 mg | 25.2% | ||
Magnesium | 129.6 mg | 32.4% | ||
Phosphorus | 220 mg | 22% | ||
Potassium | 1 mg | 0% | ||
Sodium | 2 mg | 0.1% | ||
Zinc | 1.6 mg | 10.4% | ||
Copper | 0.38 mg | 19.2% | ||
Manganese | 1.4 mg | 71.2% | ||
Selenium | 13 mcg | 18.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 38.2 g | 12.7% | ||
Dietary Fiber | 7.9 g | 31.6% | ||
Sugars | 8.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.6 g | 19.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 25.8 g | 39.7% | ||
Saturated Fat | 14.8 g | 74% | ||
Monounsaturated Fat | 7.4 g | |||
Polyunsaturated Fat | 1.9 g |
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
Per Serving | Calories 341
Protein 9 g | Carbs 45 g | Fat 16.4 g
Per Serving | Calories 450
Protein 29.4 g | Carbs 29.4 g | Fat 27.5 g
Per Serving | Calories 170
Protein 5.3 g | Carbs 22.6 g | Fat 7.5 g
Per Serving | Calories 275
Protein 26.8 g | Carbs 15 g | Fat 11.9 g
Per Serving | Calories 70
Protein 1.7 g | Carbs 8.2 g | Fat 3.7 g
Per Serving | Calories 190
Protein 4.1 g | Carbs 22.9 g | Fat 10.1 g
Per Serving | Calories 86
Protein 2.3 g | Carbs 11.2 g | Fat 3.8 g
Per Serving | Calories 193
Protein 2.8 g | Carbs 17.2 g | Fat 13.9 g