Awesome Yam and Cranberry Casserole has a very high-calorie, very high-carb, average-fat and average-protein content. It is a good source of Vitamin B6 and Vitamin C.
The food contains 168.4g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and very high 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 6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Awesome Yam and Cranberry Casserole has been given a composite ranking of 70, and in moderation.
Calories from Protein | 3% | |
Calories from Fat | 11% | |
Calories from Carbs | 86% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 149.7 IU | 3% | Top 30% | High |
Retinol | 0 mcg | |||
Vitamin C | 20.1 mg | 33.4% | Top 10% | Very High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.62 mg | 3.1% | Mid 40% | Average |
Vitamin B6 | 0.31 mg | 15.4% | Top 30% | High |
Folate | 18.8 mcg | 4.7% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.31 mg | 3.1% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 22.2 mg | 2.2% | Mid 40% | Average |
Iron | 0.62 mg | 3.4% | Mid 40% | Average |
Magnesium | 23.1 mg | 5.8% | Mid 40% | Average |
Phosphorus | 58.6 mg | 5.9% | Mid 40% | Average |
Potassium | 0.62 mg | 0.02% | Mid 40% | Average |
Sodium | 7.5 mg | 0.3% | Bottom 10% | Very Low |
Zinc | 0.31 mg | 2.1% | Mid 40% | Average |
Copper | 0.31 mg | 15.4% | Top 10% | Very High |
Manganese | 0.62 mg | 30.9% | Top 10% | Very High |
Selenium | 0.93 mcg | 1.3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 52 g | 17.3% | Top 10% | Very High |
Dietary Fiber | 5.1 g | 20.2% | Top 10% | Very High |
Sugars | 25.7 g | |||
Glucose | 0.6 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 1.9 g | 3.7% | Bottom 30% | Low |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 0.3 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.9 g | 4.5% | Bottom 30% | Low |
Saturated Fat | 0.28 g | 1.4% | Bottom 30% | Low |
Monounsaturated Fat | 1.5 g | |||
Polyunsaturated Fat | 0.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 758 Calories from Fat 86
% Daily Value *
Total Fat 9.5 g 14.6%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 0 mg
Sodium 24.4 mg 1%
Total Carbohydrates 168.4 g 56.1%
Dietary Fiber 16.4 g65.6%
Sugars 83.2 g
Protein 6 g 12%
Vitamin A 9.7% Vitamin C 108.3%
Calcium 7.2% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 308
Protein 3.3 g | Carbs 37.4 g | Fat 17 g
Per Serving | Calories 304
Protein 2.4 g | Carbs 45.7 g | Fat 13 g
Per Serving | Calories 161
Protein 1.9 g | Carbs 29.1 g | Fat 4.4 g
Per Serving | Calories 130
Protein 0.06 g | Carbs 16.6 g | Fat 7.1 g
Per Serving | Calories 101
Protein 9.9 g | Carbs 11.6 g | Fat 2 g
Per Serving | Calories 72
Protein 8.4 g | Carbs 6.6 g | Fat 1.4 g
Per Serving | Calories 187
Protein 15.6 g | Carbs 2.33 g | Fat 12.7 g
Per Serving | Calories 28
Protein 0.33 g | Carbs 2 g | Fat 2.2 g