Seared Tofu with Mustard, Kale and Quinoa
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 20.51 g | 7% |
| Net Carbohydrates | 15.61 g | 6% |
| Sugars | 4.26 g | 12% |
| Added Sugars | 1.12 g | 2% |
| Dietary Fiber | 4.89 g | 17% |
| Protein | 15.04 g | 30% |
| Total Fat | 21.12 g | 27% |
| Saturated Fat | 3.05 g | 15% |
| Monounsaturated Fat | 11.56 g | - |
| Polyunsaturated Fat | 5.19 g | - |
| Trans Fat | 0.02 g | 100% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 207.1 mcg | 23% |
| Vitamin C | 66.67 mg | 74% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 394.17 mg | 17% |
| Potassium | 520.15 mg | 11% |
| Calcium | 471.92 mg | 36% |
| Magnesium | 100.45 mg | 24% |
| Iron | 4.29 mg | 24% |
| Zinc | 2.04 mg | 19% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
23%
Vitamin C
74%
Vitamin D
0%
Vitamin E
19%
Vitamin K
253%
Vitamin B1
17%
Vitamin B2
29%
Vitamin B3
9%
Vitamin B5
26%
Vitamin B6
19%
Vitamin B7
-
Vitamin B9
23%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
36%
Iron
24%
Magnesium
24%
Phosphorus
20%
Potassium
11%
Sodium
17%
Zinc
19%
Copper
41%
Manganese
78%
Selenium
28%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
38%
Isoleucine
54%
Valine
44%
Lysine
30%
Tryptophan
56%
Threonine
45%
Phenylalanine
61%
Methionine
31%
Histidine
46%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 320 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
47 min
Jogging
41 min
Cycling
42 min
Walking
1 h 16 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
FAQ
Yes. Seared tofu with mustard, kale and quinoa is also high in vitamin C at 66.67 mg, or 74% DV, and vitamin K at 253% DV. Kale contains vitamin C that helps support non-heme iron absorption, which is beneficial for a meal with 4.29 mg iron per serving.
Yes. Both the quinoa and kale in the dish provides 4.89 g fiber, 15.04 g protein, 471.92 mg calcium, 100.45 mg magnesium, 520.15 mg potassium, and 66.67 mg vitamin C per serving. Additionally, the soy protein may reduce LDL cholesterol by about 3-4% in adults when consumed.
People should not eat seared tofu with mustard, kale and quinoa if they have a soy allergy. Additionally, people taking warfarin or other vitamin K sensitive blood thinners should prevent eating it in large amounts as there is a high amount of vitamin K.
Quinoa contains saponins, which can be rather bitter and uncomfortable to people with a sensitive stomach.
No it is not considered highly inflammatory as quinoa has 4.89 g fiber, 100.45 mg magnesium, and 0 mg cholesterol per serving, which may even make it anti-inflammatory.
Food Health: Research and Evidence
Scientific research and expert reviews suggest that certain components in infant formula, such as specific fats and nutrients, can contribute to better cardiovascular health and improved blood sugar control in infants.
1. Food Health: Research and Evidence
Source: SpringerLink, 2024
Summary: Scientific research and expert reviews suggest that certain components in infant formula, such as specific fats and nutrients, can contribute to better cardiovascular health and improved blood sugar control in infants.
Read More: https://link.springer.com/article/10.1007/s13668-024-00561-9
2. Food Health: Research and Evidence
Source: SpringerLink, 2024
Summary: Scientific research and expert reviews suggest that certain components in infant formula, such as specific fats and nutrients, can contribute to better cardiovascular health and improved blood sugar control in infants.
Read More: https://link.springer.com/article/10.1007/s13668-024-00561-9
