Dave's Stir Fried Broccoli and Carrots Recipe

Dave's Stir Fried Broccoli and Carrots has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Riboflavin, Folate and Pantothenic Acid.

The food contains 32.6g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 13.8 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 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 gives a good yield of Iron at 4.18 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 high in Vitamin E, it is qualifies as good food source.

Based on the composite nutritive standing Dave's Stir Fried Broccoli and Carrots has been given a composite ranking of 98, and on a regular basis.

Calorie Breakdown

 Calories from Protein27%
 Calories from Fat8%
 Calories from Carbs65%

Why this is good for you

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

Why this is bad for you

Vitamin Analysis

Vitamin A8700 IU174%
Vitamin C379.6 mg632.7%
Vitamin D0 IU
Vitamin E6.8 mg22.7%
Thiamin0.29 mg19.1%
Riboflavin0.53 mg31.3%
Niacin3.3 mg16.4%
Vitamin B60.72 mg35.9%
Folate294.8 mcg73.7%
Vitamin B120.01 mcg0.1%
Pantothenic Acid2.3 mg23%

Mineral Analysis

Calcium208 mg20.8%
Iron4.2 mg23.2%
Magnesium114 mg28.5%
Phosphorus304 mg30.4%
Potassium1 mg0%
Sodium1 mg0%
Zinc1.8 mg12%
Copper0.22 mg11.1%
Manganese1.1 mg53.4%
Selenium12.5 mcg17.8%

Carbohydrate Analysis

Total Carbohydrate32.6 g10.9%
Dietary Fiber13 g52%
Sugars3.1 g

Protein Analysis

Protein13.8 g27.6%

Fat Analysis

Total Fat1.7 g2.6%
Saturated Fat0.3 g1.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 168 Calories from Fat 0

% Daily Value *

Total Fat 1.7 g 2.6%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 32.6 g 10.9%

Dietary Fiber 13 g52%

Sugars 3.1 g

Protein 13.8 g 27.6%

Vitamin A 174% Vitamin C 632.7%

Calcium 20.8% Iron 23.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1451744 Embed Table:

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