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Week 4 Saturday - Recipe and Nutrition Facts
80

Week 4 Saturday Recipe

Week 4 Saturday has a very high-calorie, very high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin C, Thiamin, Niacin and Folate.

The food contains 128.7g 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 17.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. 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 6.79 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 high 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 Week 4 Saturday has been given a composite ranking of 80, and on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat14%
 Calories from Carbs76%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Vitamin A
  • High in Vitamin C
  • Very high in Thiamin
  • Low in Cholesterol

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2700 IU54%
Vitamin C15.5 mg25.8%
Vitamin D0 IU
Vitamin E2.2 mg7.3%
Thiamin0.67 mg44.6%
Riboflavin0.32 mg19.1%
Niacin5.8 mg28.9%
Vitamin B60.37 mg18.3%
Folate248.8 mcg62.2%
Vitamin B120.05 mcg0.9%
Pantothenic Acid1.4 mg14.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium105 mg10.5%
Iron6.8 mg37.7%
Magnesium102.8 mg25.7%
Phosphorus346 mg34.6%
Potassium683.2 mg19.5%
Sodium642.5 mg26.8%
Zinc1.9 mg12.9%
Copper0.48 mg24.2%
Manganese1.3 mg67.1%
Selenium23.7 mcg33.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate128.7 g42.9%
Dietary Fiber11.7 g46.8%
Sugars13.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.1 g34.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.9 g16.8%
Saturated Fat1.8 g9%
Monounsaturated Fat3.3 g
Polyunsaturated Fat3.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 677 Calories from Fat 0

% Daily Value *

Total Fat 10.9 g 16.8%

Saturated Fat 1.8 g 9%

Trans Fat

Cholesterol 14.8 mg 4.9%

Sodium 642.5 mg 26.8%

Total Carbohydrates 128.7 g 42.9%

Dietary Fiber 11.7 g46.8%

Sugars 13.6 g

Protein 17.1 g 34.2%

Vitamin A 54% Vitamin C 25.8%

Calcium 10.5% Iron 37.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=135277 Embed Table:

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