Macro Breakdown
Glycemic Impact
| Glycemic Index | 55 (Low) |
| Glycemic Load | 13 |
| Insulin Index | 40 |
Health Scores (0-10)
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 1636.0 kJ | — |
| Protein | 13.5 g | 27% DV |
| Total Fat | 7.0 g | 9% DV |
| Carbohydrate | 69.3 g | 25% DV |
| Sodium | 47.0 mg | 2% DV |
| Calcium | 1154.0 mg | 89% DV |
| Iron | 67.2 mg | 374% DV |
| Magnesium | 146.0 mg | 35% DV |
| Phosphorus | 733.0 mg | 59% DV |
| Potassium | 259.0 mg | 6% DV |
| Zinc | 3.7 mg | 34% DV |
| Vitamin B6 | 0.2 mg | 9% DV |
| Folate | 35.0 µg | 9% DV |
| Vitamin A | 1.0 µg | — |
| Selenium | 36.4 µg | 66% DV |
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Health Condition Relevance
Hypothyroid
selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.
Testosterone Low
zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.
Anemia
iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Hormonal & Metabolic Impact
Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).
Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).
Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.
Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.