Roasted Veggies and Tofu-Mexican Style Recipe

Roasted Veggies and Tofu-Mexican Style has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Folate.

The food contains 24.8g of carbs. The carbohydrate profile of the the food reveals it is average 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 15.7 gms of protein, it is high 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 low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It a good source of Vitamin B6 and Vitamin B12.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 4.84 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also high in Vitamin E, it is qualifies as good food source.

Based on the composite nutritive standing Roasted Veggies and Tofu-Mexican Style has been given a composite ranking of 98, and on a regular basis.

Calorie Breakdown

 Calories from Protein33%
 Calories from Fat15%
 Calories from Carbs52%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin D
  • Very high in Vitamin C
  • Very high in Vitamin E

Why this is bad for you

Vitamin Analysis

Vitamin A8210 IU164.2%
Vitamin C166.7 mg277.9%
Vitamin D150 IU37.5%
Vitamin E10.1 mg33.7%
Thiamin0.21 mg14.3%
Riboflavin0.25 mg14.7%
Niacin1.8 mg9.2%
Vitamin B60.59 mg29.5%
Folate134 mcg33.5%
Vitamin B122.3 mcg37.5%
Pantothenic Acid0.94 mg9.4%

Mineral Analysis

Calcium313 mg31.3%
Iron4.8 mg26.9%
Magnesium60 mg15%
Phosphorus346 mg34.6%
Potassium858.8 mg24.5%
Sodium133.9 mg5.6%
Zinc1 mg6.8%
Copper0.17 mg8.7%
Manganese0.77 mg38.6%
Selenium5.5 mcg7.8%

Carbohydrate Analysis

Total Carbohydrate24.8 g8.3%
Dietary Fiber8.9 g35.6%
Sugars4 g

Protein Analysis

Protein15.7 g31.4%

Fat Analysis

Total Fat3.3 g5.1%
Saturated Fat0.3 g1.5%
Monounsaturated Fat0.2 g
Polyunsaturated Fat1.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 161 Calories from Fat 0

% Daily Value *

Total Fat 3.3 g 5.1%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 133.9 mg 5.6%

Total Carbohydrates 24.8 g 8.3%

Dietary Fiber 8.9 g35.6%

Sugars 4 g

Protein 15.7 g 31.4%

Vitamin A 164.2% Vitamin C 277.9%

Calcium 31.3% Iron 26.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1282359 Embed Table:

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