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Vegie Stirfry - Recipe and Nutrition Facts
92

Vegie Stirfry Recipe

Vegie Stirfry has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 68.7g of carbs. The carbohydrate profile of the the food reveals it is 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 15.1 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 average MUFA and average 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 4.99 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

Based on the composite nutritive standing Vegie Stirfry has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat24%
 Calories from Carbs62%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2545 IU50.9%
Vitamin C151.1 mg251.9%
Vitamin D13.2 IU3.3%
Vitamin E1.9 mg6.3%
Thiamin0.42 mg27.8%
Riboflavin0.37 mg21.9%
Niacin5.9 mg29.4%
Vitamin B60.61 mg30.4%
Folate156.4 mcg39.1%
Vitamin B120.01 mcg0.1%
Pantothenic Acid1.7 mg16.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium104 mg10.4%
Iron5 mg27.7%
Magnesium137.2 mg34.3%
Phosphorus311 mg31.1%
Potassium796.3 mg22.8%
Sodium1 mg0%
Zinc2.6 mg17.3%
Copper0.47 mg23.7%
Manganese1.8 mg88.8%
Selenium6.3 mcg9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate68.7 g22.9%
Dietary Fiber15.7 g62.8%
Sugars5.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.1 g30.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.9 g18.3%
Saturated Fat1.7 g8.5%
Monounsaturated Fat4.3 g
Polyunsaturated Fat5.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 414 Calories from Fat 0

% Daily Value *

Total Fat 11.9 g 18.3%

Saturated Fat 1.7 g 8.5%

Trans Fat

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 68.7 g 22.9%

Dietary Fiber 15.7 g62.8%

Sugars 5.8 g

Protein 15.1 g 30.2%

Vitamin A 50.9% Vitamin C 251.9%

Calcium 10.4% Iron 27.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=370626 Embed Table:

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