Bonzo Stew Recipe

Bonzo Stew has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin B6, Vitamin C and Folate.

The food contains 42.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 8.5 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 low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 86, for Bonzo Stew, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat7%
 Calories from Carbs77%

Why this is good for you

  • Very high in Vitamin B6
  • High in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber
  • High in Folate

Why this is bad for you

Vitamin Analysis

Vitamin A110 IU2.2%
Vitamin C14.8 mg24.7%
Vitamin D0 IU
Vitamin E0.36 mg1.2%
Thiamin0.1 mg6.6%
Riboflavin0.08 mg4.7%
Niacin0.54 mg2.7%
Vitamin B60.84 mg41.8%
Folate112.4 mcg28.1%
Vitamin B120 mcg
Pantothenic Acid0.56 mg5.6%

Mineral Analysis

Calcium76 mg7.6%
Iron2.3 mg12.9%
Magnesium54.4 mg13.6%
Phosphorus171 mg17.1%
Potassium483.5 mg13.8%
Sodium447.7 mg18.7%
Zinc1.7 mg11.6%
Copper0.34 mg16.8%
Manganese1.1 mg54.7%
Selenium5.4 mcg7.7%

Carbohydrate Analysis

Total Carbohydrate42.7 g14.2%
Dietary Fiber8.3 g33.2%
Sugars0.7 g

Protein Analysis

Protein8.5 g17%

Fat Analysis

Total Fat1.8 g2.8%
Saturated Fat0.2 g1%
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 219 Calories from Fat 0

% Daily Value *

Total Fat 1.8 g 2.8%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 447.7 mg 18.7%

Total Carbohydrates 42.7 g 14.2%

Dietary Fiber 8.3 g33.2%

Sugars 0.7 g

Protein 8.5 g 17%

Vitamin A 2.2% Vitamin C 24.7%

Calcium 7.6% Iron 12.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=422150 Embed Table:

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