Broccoli & Mushroom Stir-Fry Recipe

Broccoli & Mushroom Stir-Fry has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin B6, Vitamin C, Folate and Pantothenic Acid.

The food contains 33.2g of carbs. The carbohydrate profile of the the food reveals it is average 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 8.3 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 average 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.

It has a low density of Sodium, thus making it suitable for a 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. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Broccoli & Mushroom Stir-Fry has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat38%
 Calories from Carbs50%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • Low in Sodium
  • Very high in Folate

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A0.27 IU0.01%Bottom 30%Low
Retinol6.5 mcg
Vitamin C54.8 mg91.4%Top 10%Very High
Vitamin D9.1 IU2.3%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin0.81 mg4%Mid 40%Average
Vitamin B60.27 mg13.4%Top 30%High
Folate45.7 mcg11.4%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid1.3 mg13.4%Top 10%Very High

Mineral Analysis

Calcium30.9 mg3.1%Mid 40%Average
Iron0.54 mg3%Mid 40%Average
Magnesium17.7 mg4.4%Mid 40%Average
Phosphorus50.8 mg5.1%Mid 40%Average
Potassium235.8 mg6.7%Top 30%High
Sodium21.5 mg0.9%Bottom 30%Low
Zinc0.54 mg3.6%Mid 40%Average
Copper0.27 mg13.4%Top 10%Very High
Manganese0.27 mg13.4%Top 30%High
Selenium9.1 mcg13.1%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate8.9 g3%Mid 40%Average
Dietary Fiber2.3 g9.1%Top 30%High
Sugars2.5 g
Glucose0.3 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.2 g4.5%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.3 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.3 mg
Glutamic Acid0.5 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat3 g4.6%Bottom 30%Low
Saturated Fat0.4 g2%Bottom 30%Low
Monounsaturated Fat2.2 g
Polyunsaturated Fat0.3 g

Other Nutrients Analysis

Alcohol0 g
Ash0.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 238 Calories from Fat 101

% Daily Value *

Total Fat 11.2 g 17.2%

Saturated Fat 1.5 g 7.5%

Trans Fat

Cholesterol 0 mg

Sodium 80.1 mg 3.3%

Total Carbohydrates 33.2 g 11.1%

Dietary Fiber 8.5 g34%

Sugars 9.2 g

Protein 8.3 g 16.6%

Vitamin A 0% Vitamin C 340%

Calcium 11.5% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/broccoli-mushroom-stir-fry-47352 Embed Table:

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