75

Broccoli, Tofu and Mushroom Bake Recipe

Broccoli, Tofu and Mushroom Bake has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin C, Riboflavin and Folate.

The food contains 17.6g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 27.3 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. 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 75, for Broccoli, Tofu and Mushroom Bake, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein40%
 Calories from Fat34%
 Calories from Carbs26%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Low in Cholesterol
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A840 IU16.8%
Vitamin C43.5 mg72.5%
Vitamin D43.2 IU10.8%
Vitamin E1.1 mg3.6%
Thiamin0.18 mg11.7%
Riboflavin0.77 mg45.3%
Niacin1.1 mg5.4%
Vitamin B60.21 mg10.3%
Folate83.6 mcg20.9%
Vitamin B120.91 mcg15.1%
Pantothenic Acid1.3 mg13.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium44 mg4.4%
Iron1.4 mg7.5%
Magnesium19.6 mg4.9%
Phosphorus85 mg8.5%
Potassium551.8 mg15.8%
Sodium408.2 mg17%
Zinc0.77 mg5.1%
Copper0.11 mg5.5%
Manganese0.17 mg8.3%
Selenium13.5 mcg19.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate17.6 g5.9%
Dietary Fiber2.2 g8.8%
Sugars2.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein27.3 g54.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.1 g15.5%
Saturated Fat2.5 g12.5%
Monounsaturated Fat1.5 g
Polyunsaturated Fat4.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 260 Calories from Fat 0

% Daily Value *

Total Fat 10.1 g 15.5%

Saturated Fat 2.5 g 12.5%

Trans Fat

Cholesterol 13 mg 4.3%

Sodium 408.2 mg 17%

Total Carbohydrates 17.6 g 5.9%

Dietary Fiber 2.2 g8.8%

Sugars 2.4 g

Protein 27.3 g 54.6%

Vitamin A 16.8% Vitamin C 72.5%

Calcium 4.4% Iron 7.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=814702 Embed Table:

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