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Broccoli Bake (casserole) - Recipe and Nutrition Facts
60

Broccoli Bake (casserole) Recipe

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.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat31%
 Calories from Carbs46%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • Very low in Cholesterol
  • High in Folate

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A430 IU8.6%
Vitamin C25.7 mg42.9%
Vitamin D0 IU
Vitamin E0 mg
Thiamin0.18 mg11.8%
Riboflavin0.02 mg1%
Niacin1.9 mg9.7%
Vitamin B60.05 mg2.7%
Folate96 mcg24%
Vitamin B120 mcg
Pantothenic Acid0.44 mg4.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium66 mg6.6%
Iron2.4 mg13.4%
Magnesium14 mg3.5%
Phosphorus39 mg3.9%
Potassium133.7 mg3.8%
Sodium890.8 mg37.1%
Zinc0.45 mg3%
Copper0.04 mg2%
Manganese0.4 mg20%
Selenium8 mcg11.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate55 g18.3%
Dietary Fiber3.3 g13.2%
Sugars4.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein28 g56%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16.2 g24.9%
Saturated Fat4 g20%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.1 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=878842 Embed Table:

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