Vegetarian Shepards Pie has a very high-calorie, very high-carb, very high-fat and high-protein content. It is a good source of Iron, Thiamin and Folate.
The food contains 102.1g of carbs. The carbohydrate profile of the the food reveals it is very high 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 21.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high MUFA and average PUFA.
It gives a good yield of Iron at 7 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 high density of Sodium, it is unsuitable 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Vegetarian Shepards Pie has been given a composite ranking of 60, and in moderation.
Calories from Protein | 10% | |
Calories from Fat | 44% | |
Calories from Carbs | 46% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2.2 IU | 0% | Mid 40% | Average |
Retinol | 54.1 mcg | |||
Vitamin C | 1.3 mg | 2.1% | Mid 40% | Average |
Vitamin D | 6.3 IU | 1.6% | Mid 40% | Average |
Thiamin | 0.32 mg | 21.1% | Top 10% | Very High |
Riboflavin | 0 mg | |||
Niacin | 1.3 mg | 6.3% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 116.1 mcg | 29% | Top 10% | Very High |
Folic Acid | 25.9 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.63 mg | 6.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 46.8 mg | 4.7% | Mid 40% | Average |
Iron | 2.2 mg | 12.3% | Top 30% | High |
Magnesium | 46.5 mg | 11.6% | Top 10% | Very High |
Phosphorus | 128.8 mg | 12.9% | Mid 40% | Average |
Potassium | 313.6 mg | 9% | Top 10% | Very High |
Sodium | 191.6 mg | 8% | Mid 40% | Average |
Zinc | 0.95 mg | 6.3% | Top 30% | High |
Copper | 0.32 mg | 15.8% | Top 10% | Very High |
Manganese | 0.63 mg | 31.6% | Top 10% | Very High |
Selenium | 7.3 mcg | 10.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 32.3 g | 10.8% | Top 30% | High |
Dietary Fiber | 4.6 g | 18.5% | Top 10% | Very High |
Sugars | 2.2 g | |||
Glucose | 0.3 mg | |||
Fructose | 0.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 6.7 g | 13.5% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.3 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.3 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0.3 mg | |||
Alanine | 0.3 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 1.3 mg | |||
Glycine | 0.3 mg | |||
Proline | 0 mg | |||
Serine | 0.3 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 13.5 g | 20.8% | Top 30% | High |
Saturated Fat | 5.8 g | 29.1% | Top 30% | High |
Monounsaturated Fat | 5.4 g | |||
Polyunsaturated Fat | 1.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 873 Calories from Fat 385
% Daily Value *
Total Fat 42.8 g 65.8%
Saturated Fat 18.4 g 92%
Trans Fat
Cholesterol 54.4 mg 18.1%
Sodium 605.3 mg 25.2%
Total Carbohydrates 102.1 g 34%
Dietary Fiber 14.6 g58.4%
Sugars 7.1 g
Protein 21.3 g 42.6%
Vitamin A 0.1% Vitamin C 6.7%
Calcium 14.8% Iron 38.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 21
Protein 0.26 g | Carbs 2.73 g | Fat 0.91 g
Per Serving | Calories 85
Protein 4.2 g | Carbs 15 g | Fat 1.3 g
Per Serving | Calories 196
Protein 9 g | Carbs 18 g | Fat 9.9 g
Per Serving | Calories 132
Protein 3.3 g | Carbs 24.6 g | Fat 3 g