100

Spicy Okra and Turnip Greens Recipe

Spicy Okra and Turnip Greens has a low-calorie, low-carb, average-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 10g of carbs. The carbohydrate profile of the the food reveals it is low 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. With 2.6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average 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.

Based on the composite nutritive standing Spicy Okra and Turnip Greens has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat42%
 Calories from Carbs46%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5.7 IU0.1%Mid 40%Average
Retinol0 mcg
Vitamin C42.9 mg71.4%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.71 mg3.6%Mid 40%Average
Vitamin B60 mg
Folate125 mcg31.3%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium120.7 mg12.1%Top 30%High
Iron0.71 mg4%Mid 40%Average
Magnesium38.6 mg9.6%Top 30%High
Phosphorus61.4 mg6.1%Mid 40%Average
Potassium267.1 mg7.6%Top 30%High
Sodium92.8 mg3.9%Mid 40%Average
Zinc0.71 mg4.8%Mid 40%Average
Copper0 mg
Manganese0.71 mg35.7%Top 10%Very High
Selenium0.71 mcg1%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate7.1 g2.4%Mid 40%Average
Dietary Fiber2.7 g10.9%Top 30%High
Sugars1.5 g
Glucose0.7 mg
Fructose0.7 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.9 g3.7%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.9 g4.5%Bottom 30%Low
Saturated Fat0.21 g1.1%Bottom 30%Low
Monounsaturated Fat0.7 g
Polyunsaturated Fat1.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 79 Calories from Fat 37

% Daily Value *

Total Fat 4.1 g 6.3%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 129.9 mg 5.4%

Total Carbohydrates 10 g 3.3%

Dietary Fiber 3.8 g15.2%

Sugars 2.1 g

Protein 2.6 g 5.2%

Vitamin A 0.2% Vitamin C 100%

Calcium 16.9% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/spicy-okra-and-turnip-greens-305176 Embed Table:

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