Garlic-A-Choy Recipe

Garlic-A-Choy has a average-calorie, low-carb, average-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.

The food contains 14.4g of carbs. The carbohydrate profile of the the food reveals it is low 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 7.6 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.

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. It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Based on the composite nutritive standing Garlic-A-Choy has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat25%
 Calories from Carbs49%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Calcium
  • High in Iron

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW

Vitamin Analysis

Vitamin A8.2 IU0.2%Mid 40%Average
Retinol0 mcg
Vitamin C84.8 mg141.3%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1.2 mg6.2%Mid 40%Average
Vitamin B60.41 mg20.6%Top 10%Very High
Folate123.5 mcg30.9%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium200.8 mg20.1%Top 10%Very High
Iron1.6 mg9.1%Top 30%High
Magnesium36.2 mg9.1%Top 30%High
Phosphorus75.7 mg7.6%Mid 40%Average
Potassium0.41 mg0.01%Bottom 30%Low
Sodium150.2 mg6.3%Mid 40%Average
Zinc0.41 mg2.7%Mid 40%Average
Copper0 mg
Manganese0.41 mg20.6%Top 30%High
Selenium1.2 mcg1.8%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate5.9 g2%Bottom 30%Low
Dietary Fiber1.9 g7.6%Top 30%High
Sugars2.2 g

Protein Analysis

Protein3.1 g6.3%Mid 40%Average
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 Acid0.4 mg
Glutamic Acid0.8 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat1.4 g2.1%Bottom 30%Low
Saturated Fat0.16 g0.82%Bottom 30%Low
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.8 g

Other Nutrients Analysis

Alcohol0 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 101 Calories from Fat 29

% Daily Value *

Total Fat 3.3 g 5.1%

Saturated Fat 0.4 g 2%

Trans Fat

Cholesterol 0 mg

Sodium 365 mg 15.2%

Total Carbohydrates 14.4 g 4.8%

Dietary Fiber 4.6 g18.4%

Sugars 5.4 g

Protein 7.6 g 15.2%

Vitamin A 0.4% Vitamin C 343.3%

Calcium 48.8% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/garlic-a-choy-179772 Embed Table:

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