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Vegetarian Shepards Pie - Recipe and Nutrition Facts
60

Vegetarian Shepards Pie Recipe

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.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat44%
 Calories from Carbs46%

Why this is good for you

  • Very high in Protein
  • Very high in Thiamin
  • Very high in Dietary Fiber
  • Very high in Iron
  • Very high in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2.2 IU0%Mid 40%Average
Retinol54.1 mcg
Vitamin C1.3 mg2.1%Mid 40%Average
Vitamin D6.3 IU1.6%Mid 40%Average
Thiamin0.32 mg21.1%Top 10%Very High
Riboflavin0 mg
Niacin1.3 mg6.3%Mid 40%Average
Vitamin B60 mg
Folate116.1 mcg29%Top 10%Very High
Folic Acid25.9 mcg
Vitamin B120 mcg
Pantothenic Acid0.63 mg6.3%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium46.8 mg4.7%Mid 40%Average
Iron2.2 mg12.3%Top 30%High
Magnesium46.5 mg11.6%Top 10%Very High
Phosphorus128.8 mg12.9%Mid 40%Average
Potassium313.6 mg9%Top 10%Very High
Sodium191.6 mg8%Mid 40%Average
Zinc0.95 mg6.3%Top 30%High
Copper0.32 mg15.8%Top 10%Very High
Manganese0.63 mg31.6%Top 10%Very High
Selenium7.3 mcg10.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.3 g10.8%Top 30%High
Dietary Fiber4.6 g18.5%Top 10%Very High
Sugars2.2 g
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.7 g13.5%Mid 40%Average
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0.3 mg
Alanine0.3 mg
Aspartic Acid0.6 mg
Glutamic Acid1.3 mg
Glycine0.3 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat13.5 g20.8%Top 30%High
Saturated Fat5.8 g29.1%Top 30%High
Monounsaturated Fat5.4 g
Polyunsaturated Fat1.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/vegetarian-shepards-pie-469860 Embed Table:

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