Tanzanian Vegetable Rice
Nutrition facts per serving
⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.
🧾 Ingredients (per serving)
🧠 Expert Insights
Nutrient Density
- moderate nutrient density
Nutrient Highlights
- Provides moderate iron content.
- High in dietary fiber, supporting digestive health and satiety.
- Provides significant protein content.
- Provides moderate potassium.
- Provides moderate magnesium.
- Provides moderate zinc.
- High in vitamin C, an antioxidant that supports immune function.
- Rich in vitamin A, important for vision and immune health.
Top Nutrients
- Nutrient: manganese
- Percent Dv: 56.52
- Level: high
- Nutrient: Vitamin A
- Percent Dv: 56.28
- Level: high
- Nutrient: Vitamin C
- Percent Dv: 39.23
Nutrient Levels
- Copper: high
- Zinc: moderate
- Total Fat: low
- Folate Dfe: moderate
- Dietary Fiber: high
- Phosphorus: moderate
- Vitamin E: low
- Magnesium: moderate
Percent Daily Values
- Copper: 36.54
- Zinc: 17.76
- Total Fat: 8.57
- Folate Dfe: 17.38
- Dietary Fiber: 29.37
- Phosphorus: 18.45
- Vitamin E: 9.02
- Magnesium: 17.15
Disclaimer
- These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
Population Relevance
- Bone Health: This food provides limited amounts of bone-health-relevant nutrients.
- High Protein: This food provides moderate protein content.
- Heart Health: This food provides limited heart-health-relevant nutrients.
- Gut Health: This food provides moderate fiber relevant to digestive health.
- Pregnancy: This food provides limited nutrient amounts typically highlighted during pregnancy.
- Anemia Support: This food provides some nutrients associated with iron status.
Macro Profile
- This food is primarily carbohydrate-based.
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 459.6 kcal |
| Protein | 12.70 g |
| Carbohydrates | 90.78 g |
| Total Fat | 6.69 g |
| Dietary Fiber | 8.22 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Copper | 0.33 mg |
| Manganese | 1.30 mg |
| Calcium | 92.82 mg |
| Potassium | 549.78 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin A | 506.51 µg |
| Niacin B3 | 3.47 mg |
| Pantothenic Acid B5 | 1.08 mg |
| Vitamin B6 | 0.56 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.