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Nutritional Info: Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved

The USDA reference number for this food is: 22957
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved

Nutrition Facts

Serving Size: 1 serving (385g or 13.6 oz)
 

Amount Per Serving

 

Calories

493
Calories from Fat 135
 

% Daily Value*

 

Total Fat

15g
23%
 
Saturated Fat 3g17%
 
Trans Fat 0g
 

Cholesterol

54mg
18%
 

Sodium

1617mg
70%
 

Total Carbohydrate

63g
21%
 
Dietary Fiber 5g20%
 
Sugars 19g
 

Protein

27g
 
Vitamin A25% · Vitamin C0%
 
Calcium10% · Iron17%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Turkey Feast
Turkey Feast

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 serving (385g or 13.6 oz)
kcal*kjoules*RDI%
 
Total Calories493 kcal2062 kJ25%
 
from Carbs251.3 kcal1051.56 kJ
 
from Fat134.8 kcal563.96 kJ
 
from Protein107.3 kcal449.1 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 385 grams of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved


Vitamin Content

Vitamin Content

Serving Size: 1 serving (385g or 13.6 oz)
AmountRDI%
 
Vitamin A 1228.15 IU 25%
 
Vitamin B6 0.68145 mg 34%
 
Vitamin B12 1.2705 mcg 21%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 3.08 mg 0%
 
Vitamin D 7.7 IU 2%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0.385 mcg 4%
 
Vitamin E (Alpha-tocopherol) 0.924 mg 5%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 44.275 mcg 55%
 
Thiamin 0.5313 mg 35%
 
Riboflavin 0.9702 mg 57%
 
Niacin 11.76945 mg 59%
 
Pantothenic Acid 0.89705 mg 9%
 
Folate 92.4 mcg 23%
 
Folate, Food 61.6 mcg 15%
 
Folate, DFE 111.65 mcg DFE 28%
 
Choline 65.835 mg ~
 
Betaine 24.64 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 385g (13.58 oz) of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved contains. Vitamin RDI for 385 grams of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved


Mineral Content

Mineral Content

Serving Size: 1 serving (385g or 13.6 oz)
AmountRDI%
 
Calcium 103.95 mg 10%
 
Iron 3.0415 mg 17%
 
Magnesium 69.3 mg 17%
 
Phosphorus 408.1 mg 41%
 
Potassium 885.5 mg 19%
 
Sodium 1617 mg 70%
 
Zinc 1.848 mg 12%
 
Copper 0.2156 mg 11%
 
Manganese 0.60445 mg 30%
 
Selenium 30.415 mcg 43%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 385g (13.58 oz) of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved contains. Mineral RDI for 385 grams of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 serving (385g or 13.6 oz)
AmountRDI%*
 
Protein26.8345g54%
 

Essential Aminos

 
Histidine0.7546 g108%
 
Isoleucine1.13575 g81%
 
Leucine1.95965 g72%
 
Lysine1.9096 g91%
 
Methionine0.6006 g
 
Phenylalanine1.0703 g
 
Threonine1.04335 g99%
 
Tryptophan0.4004 g143%
 
Valine1.24355 g68%
 

Non-essential Aminos

 
Arginine1.48995 g
 
Alanine1.3321 g
 
Aspartate2.5564 g
 
Cystine0.35805 g
 
Glutamate5.01655 g
 
Glycine1.0241 g
 
Hydroxyproline
 
Proline1.2936 g
 
Serine1.0703 g
 
Tyrosine0.68915 g
 
Methionine + Cystine† 0.95865 g 91
 
Phenylalanine + Tyrosine† 1.75945 g 168
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 385g (13.58 oz) of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 385g (13.58 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 385 grams of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved


Carbohydrate Content

Carbohydrates

Serving Size: 1 serving (385g or 13.6 oz)
AmountRDI%
 
Total Carbohydrates62.832g21%
 
Dietary Fiber5.005g20%
 
Starch~
 
Sugars18.557g
 
Sucrose8.1235g
 
Glucose6.5065g
 
Fructose3.927g
 
Lactose0g
 
Maltose0g
 
Galactose~
 
~Data not available for tilde (~) items.
385g (13.58 oz) grams of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved contains 62.832 grams of carbohydrates which is 21% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 385 grams of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 serving (385g or 13.6 oz)
AmountRDI%
 
Total Fat14.9765g23%
 
Total Omega-3 Fatty Acids0.3927g
 
Total Omega-6 Fatty Acids3.79225g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

3.37645g17%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.02695g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.0385g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0.1925g
 
Palmitic Acid   [Hexadecanoic Acid]2.2022g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.91245g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

4.75475g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]4.543g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.21175g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

4.18495g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:50g
 
22:40g
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.077g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]3.71525g
 
Linolenic Acid   [Octadecatrienoic Acid]0.3927g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 385 grams of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 serving (385g or 13.6 oz)
Amount
 
Alcohol0g
 
Water273.966g
 
Ash6.391g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol53.9mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved:

Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved is an excellent source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin K, Thiamin, Riboflavin, Niacin, Folate, Phosphorus, Sodium, Manganese, Selenium, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved is a good source of Calcium, Iron, Magnesium, Potassium, Zinc and Copper. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 0
Athletic Diet - Low Fat, High Protein and Carbs 22
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 15
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 56
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 493 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 493 calories contained in 385g (13.58 oz)g of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 493 calories
Stretching2 hours 44 mins(180 cal/hr)
Walking (3.5 mph)1 hour 46 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 42 mins(290 cal/hr)
Dancing1 hour 30 mins(330 cal/hr)
Light gardening/yard work1 hour 30 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 30 mins(330 cal/hr)
Hiking1 hour 20 mins(370 cal/hr)
Amount of Vigorous exercise to burn 493 calories
Weight lifting (vigorous effort)1 hour 7 mins(440 cal/hr)
Heavy yard work (chopping wood)1 hour 7 mins(440 cal/hr)
Basketball (vigorous)1 hour 7 mins(440 cal/hr)
Walking (4.5 mph)1 hour 4 mins(460 cal/hr)
Aerobics1 hour 2 mins(480 cal/hr)
Swimming (slow freestyle laps)58 mins(510 cal/hr)
Running/jogging (5 mph)50 mins(590 cal/hr)
Bicycling (>10 mph)50 mins(590 cal/hr)
Exercise profile for 385g (13.58 oz) of Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 30 Mar 2017 http://skipthepie.org/meals-entrees-and-sidedishes/turkey-stuffing-mashed-potatoes-w-gravy-assorted-vegetables-frozen-microwaved/

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