Broccoli Bake (casserole) has a high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Vitamin C and Folate.
The food contains 55g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 28 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.
On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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 has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also an average 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 Broccoli Bake (casserole) has been given a composite ranking of 60, and in moderation.
Calories from Protein | 23% | |
Calories from Fat | 31% | |
Calories from Carbs | 46% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 430 IU | 8.6% | ||
Vitamin C | 25.7 mg | 42.9% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0 mg | |||
Thiamin | 0.18 mg | 11.8% | ||
Riboflavin | 0.02 mg | 1% | ||
Niacin | 1.9 mg | 9.7% | ||
Vitamin B6 | 0.05 mg | 2.7% | ||
Folate | 96 mcg | 24% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.44 mg | 4.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 66 mg | 6.6% | ||
Iron | 2.4 mg | 13.4% | ||
Magnesium | 14 mg | 3.5% | ||
Phosphorus | 39 mg | 3.9% | ||
Potassium | 133.7 mg | 3.8% | ||
Sodium | 890.8 mg | 37.1% | ||
Zinc | 0.45 mg | 3% | ||
Copper | 0.04 mg | 2% | ||
Manganese | 0.4 mg | 20% | ||
Selenium | 8 mcg | 11.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 55 g | 18.3% | ||
Dietary Fiber | 3.3 g | 13.2% | ||
Sugars | 4.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 28 g | 56% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 16.2 g | 24.9% | ||
Saturated Fat | 4 g | 20% | ||
Monounsaturated Fat | 0.1 g | |||
Polyunsaturated Fat | 0.1 g |
Serving size
Amount Per Serving
Calories 456 Calories from Fat 0
% Daily Value *
Total Fat 16.2 g 24.9%
Saturated Fat 4 g 20%
Trans Fat
Cholesterol 2.9 mg 1%
Sodium 890.8 mg 37.1%
Total Carbohydrates 55 g 18.3%
Dietary Fiber 3.3 g13.2%
Sugars 4.4 g
Protein 28 g 56%
Vitamin A 8.6% Vitamin C 42.9%
Calcium 6.6% Iron 13.4%
*Based on a 2000 Calorie diet
Per Serving | Calories 342
Protein 18.3 g | Carbs 17.3 g | Fat 24.2 g
Per Serving | Calories 466
Protein 34.1 g | Carbs 38.3 g | Fat 20.3 g
Per Serving | Calories 232
Protein 20.7 g | Carbs 25.5 g | Fat 10.6 g
Per Serving | Calories 220
Protein 7.4 g | Carbs 19.5 g | Fat 8.3 g
Per Serving | Calories 317
Protein 15 g | Carbs 49.7 g | Fat 6.1 g
Per Serving | Calories 563
Protein 31.5 g | Carbs 68.5 g | Fat 18 g
Per Serving | Calories 172
Protein 13.9 g | Carbs 18.7 g | Fat 6.2 g
Per Serving | Calories 218
Protein 30.4 g | Carbs 14.9 g | Fat 3 g