Asil's Chicken, Tomato and Bean Casserole Recipe
Asil's Chicken, Tomato and Bean Casserole has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Riboflavin, Niacin, Folate and Pantothenic Acid.
The food contains 28.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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. With 71.9 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.
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 6 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. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Asil's Chicken, Tomato and Bean Casserole has been given a composite ranking of 39, and in moderation.
Calorie Breakdown
| Calories from Protein | 55% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 21% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin C
- Very high in Riboflavin
- High in Dietary Fiber
Why this is bad for you
- Very high in Cholesterol
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 210.2 IU | 4.2% | Top 30% | High |
| Retinol | 15.8 mcg | |||
| Vitamin C | 4.7 mg | 7.9% | Mid 40% | Average |
| Vitamin D | 4 IU | 1% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0.24 mg | 13.9% | Top 10% | Very High |
| Niacin | 5.4 mg | 27.2% | Top 10% | Very High |
| Vitamin B6 | 0.24 mg | 11.8% | Top 30% | High |
| Folate | 19.1 mcg | 4.8% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.24 mcg | 3.9% | Top 30% | High |
| Pantothenic Acid | 0.95 mg | 9.5% | Top 10% | Very High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 22 mg | 2.2% | Mid 40% | Average |
| Iron | 1.4 mg | 7.9% | Top 30% | High |
| Magnesium | 29.8 mg | 7.4% | Top 30% | High |
| Phosphorus | 159.8 mg | 16% | Top 30% | High |
| Potassium | 0.24 mg | 0.01% | Bottom 30% | Low |
| Sodium | 228.5 mg | 9.5% | Mid 40% | Average |
| Zinc | 1.7 mg | 11% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0 mg | |||
| Selenium | 11.8 mcg | 16.9% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 6.7 g | 2.2% | Mid 40% | Average |
| Dietary Fiber | 1.5 g | 6% | Mid 40% | Average |
| Sugars | 2.3 g | |||
| Glucose | 0.2 mg | |||
| Fructose | 0.2 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17 g | 34% | Top 10% | Very High |
| Tryptophan | 0.2 mg | |||
| Threonine | 0.7 mg | |||
| Isoleucine | 0.9 mg | |||
| Leucine | 0.9 mg | |||
| Lysine | 1.4 mg | |||
| Methionine | 0.5 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 0.7 mg | |||
| Tyrosine | 0.5 mg | |||
| Valine | 0.9 mg | |||
| Arginine | 0.9 mg | |||
| Histidine | 0.5 mg | |||
| Alanine | 0.9 mg | |||
| Aspartic Acid | 1.7 mg | |||
| Glutamic Acid | 2.6 mg | |||
| Glycine | 0.7 mg | |||
| Proline | 0 mg | |||
| Serine | 0.7 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.3 g | 5.1% | Bottom 30% | Low |
| Saturated Fat | 0.85 g | 4.3% | Bottom 30% | Low |
| Monounsaturated Fat | 0.9 g | |||
| Polyunsaturated Fat | 0.9 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.4 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 534 Calories from Fat 126
% Daily Value *
Total Fat 14 g 21.5%
Saturated Fat 3.6 g 18%
Trans Fat
Cholesterol 276.6 mg 92.2%
Sodium 966.6 mg 40.3%
Total Carbohydrates 28.2 g 9.4%
Dietary Fiber 6.3 g25.2%
Sugars 9.9 g
Protein 71.9 g 143.8%
Vitamin A 17.8% Vitamin C 33.3%
Calcium 9.3% Iron 33.3%
*Based on a 2000 Calorie diet
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