Pumpkin and Potato Stew 1 Recipe

Pumpkin and Potato Stew 1 has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.

The food contains 49.6g 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 9.2 gms of protein, it is average 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 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 gives a good yield of Iron at 14 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. 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.

Based on the composite nutritive standing Pumpkin and Potato Stew 1 has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat19%
 Calories from Carbs68%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber
  • High in Calcium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A2.1 IU0%Mid 40%Average
Retinol0 mcg
Vitamin C13.8 mg23%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.78 mg3.9%Mid 40%Average
Vitamin B60.19 mg9.7%Top 30%High
Folate34 mcg8.5%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.19 mg1.9%Mid 40%Average

Mineral Analysis

Calcium50.4 mg5%Mid 40%Average
Iron2.7 mg15.1%Top 10%Very High
Magnesium24.9 mg6.2%Top 30%High
Phosphorus45.1 mg4.5%Bottom 30%Low
Potassium0.19 mg0.01%Bottom 30%Low
Sodium9.6 mg0.4%Bottom 30%Low
Zinc0.39 mg2.6%Mid 40%Average
Copper0.19 mg9.7%Top 10%Very High
Manganese0.39 mg19.5%Top 30%High
Selenium0.19 mcg0.28%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate9.6 g3.2%Mid 40%Average
Dietary Fiber2.6 g10.3%Top 30%High
Sugars1.5 g
Glucose0.6 mg
Fructose0.6 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein1.8 g3.6%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 Acid0.2 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat1.2 g1.8%Bottom 30%Low
Saturated Fat0.18 g0.88%Bottom 30%Low
Monounsaturated Fat0.6 g
Polyunsaturated Fat0.2 g

Other Nutrients Analysis

Alcohol0 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 266 Calories from Fat 54

% Daily Value *

Total Fat 6.1 g 9.4%

Saturated Fat 0.9 g 4.5%

Trans Fat

Cholesterol 0 mg

Sodium 49.3 mg 2.1%

Total Carbohydrates 49.6 g 16.5%

Dietary Fiber 13.2 g52.8%

Sugars 7.8 g

Protein 9.2 g 18.4%

Vitamin A 0.2% Vitamin C 118.3%

Calcium 25.9% Iron 77.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/pumpkin-and-potato-stew-130245 Embed Table:

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