Vegetarian Jambalaya 3 Recipe

Vegetarian Jambalaya 3 has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.

The food contains 67.8g 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. With 16.8 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and average PUFA.

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 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. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Creole cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Vegetarian Jambalaya 3 has been given a composite ranking of 90, and on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat16%
 Calories from Carbs68%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Thiamin
  • No Cholesterol

Why this is bad for you

  • Very high in Sodium

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A0.24 IU0%Bottom 30%Low
Retinol0 mcg
Vitamin C12.9 mg21.5%Top 30%High
Vitamin D0 IU
Thiamin0.24 mg16.3%Top 10%Very High
Riboflavin0 mg
Niacin1.7 mg8.5%Mid 40%Average
Vitamin B60.24 mg12.2%Top 30%High
Folate23.7 mcg5.9%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.24 mg2.4%Mid 40%Average

Mineral Analysis

Calcium27.6 mg2.8%Mid 40%Average
Iron0.98 mg5.4%Mid 40%Average
Magnesium32.4 mg8.1%Top 30%High
Phosphorus91.7 mg9.2%Mid 40%Average
Potassium213.9 mg6.1%Top 30%High
Sodium280.1 mg11.7%Mid 40%Average
Zinc0.49 mg3.3%Mid 40%Average
Copper0 mg
Manganese0.49 mg24.4%Top 30%High
Selenium3.7 mcg5.2%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate16.5 g5.5%Mid 40%Average
Dietary Fiber3 g11.8%Top 30%High
Sugars2.2 g
Glucose0.7 mg
Fructose0.7 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein4.1 g8.2%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.2 mg
Lysine0.2 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0 mg
Alanine0.2 mg
Aspartic Acid0.5 mg
Glutamic Acid1 mg
Glycine0.2 mg
Proline0 mg
Serine0.2 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat1.7 g2.6%Bottom 30%Low
Saturated Fat0.29 g1.5%Bottom 30%Low
Monounsaturated Fat0.5 g
Polyunsaturated Fat0.7 g

Other Nutrients Analysis

Alcohol0 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 392 Calories from Fat 63

% Daily Value *

Total Fat 7 g 10.8%

Saturated Fat 1.2 g 6%

Trans Fat

Cholesterol 0 mg

Sodium 1148.5 mg 47.9%

Total Carbohydrates 67.8 g 22.6%

Dietary Fiber 12.1 g48.4%

Sugars 9 g

Protein 16.8 g 33.6%

Vitamin A 0% Vitamin C 88.3%

Calcium 11.3% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/vegetarian-jambalaya-294399 Embed Table:

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