99

Cooked, Boiled,Drained Swamp Cabbage Without Salt

Swamp Cabbage, Cooked, Boiled, Drained, Without Salt has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 3.71g 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 2.08 gms of protein, it is low 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. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Swamp Cabbage, Cooked, Boiled, Drained, Without Salt has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein33%
 Calories from Fat9%
 Calories from Carbs59%

Why this is good for you

  • Very high in Vitamin A
  • High in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5200.1 IU104%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent260 mcg
Vitamin C16 mg26.7%Top 30%High
Thiamin0.05 mg3.3%Mid 40%Average
Riboflavin0.08 mg4.7%Mid 40%Average
Niacin0.5 mg2.5%Bottom 30%Low
Vitamin B60.08 mg4%Mid 40%Average
Folate35 mcg8.8%Top 30%High
Food Folate35 mcg
Folic Acid0 mcg
Dietary Folate Equivalents35 mcg
Vitamin B120 mcg
Pantothenic Acid0.13 mg1.3%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium54 mg5.4%Mid 40%Average
Iron1.3 mg7.3%Mid 40%Average
Magnesium30 mg7.5%Top 30%High
Phosphorus42 mg4.2%Bottom 30%Low
Potassium284 mg8.1%Mid 40%Average
Sodium122 mg5.1%Mid 40%Average
Zinc0.16 mg1.1%Bottom 30%Low
Copper0.02 mg1%Bottom 10%Very Low
Manganese0.14 mg7.1%Mid 40%Average
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.7 g1.2%Bottom 30%Low
Dietary Fiber1.9 g7.6%Top 30%High
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein2.1 g4.2%Bottom 30%Low
Threonine112 mg
Isoleucine83 mg
Leucine116 mg
Lysine87 mg
Methionine35 mg
Cystine23 mg
Phenylalanine102 mg
Tyrosine64 mg
Valine108 mg
Arginine118 mg
Histidine37 mg
Alanine87 mg
Aspartic Acid519 mg
Glutamic Acid201 mg
Glycine79 mg
Proline70 mg
Serine97 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.24 g0.37%Bottom 30%Low
Saturated Fat0.04 g0.19%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids79 mg
Total Omega 6 Fatty Acids15 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water92.9 g
Ash1.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 20 Calories from Fat 2

% Daily Value *

Total Fat 0.24 g 0.37%

Saturated Fat 0.04 g 0.19%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 122 mg 5.1%

Total Carbohydrates 3.7 g 1.2%

Dietary Fiber 1.9 g7.6%

Sugars 0 g

Protein 2.1 g 4.2%

Vitamin A 104% Vitamin C 26.7%

Calcium 5.4% Iron 7.3%

*Based on a 2000 Calorie diet

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