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Cheesie Tuna Casserole - Recipe and Nutrition Facts
44

Cheesie Tuna Casserole Recipe

Cheesie Tuna Casserole has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin, Niacin and Folate.

The food contains 46.3g 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 19.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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 4 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 average 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 Cheesie Tuna Casserole has been given a composite ranking of 44, and in moderation.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat34%
 Calories from Carbs46%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Vitamin C
  • Very high in Thiamin
  • High in Iron
  • Very high in Folate

Why this is bad for you

  • High in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A452.1 IU9%Top 10%Very High
Retinol40.8 mcg
Vitamin C13 mg21.7%Top 30%High
Vitamin D16 IU4%Top 30%High
Thiamin0.59 mg39.4%Top 10%Very High
Riboflavin0 mg
Niacin3.6 mg17.8%Top 30%High
Vitamin B60 mg
Folate82.2 mcg20.6%Top 10%Very High
Folic Acid50.9 mcg
Vitamin B120.59 mcg9.9%Top 30%High
Pantothenic Acid0.59 mg5.9%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium97 mg9.7%Top 30%High
Iron2.4 mg13.1%Top 10%Very High
Magnesium35.5 mg8.9%Top 30%High
Phosphorus189.3 mg18.9%Top 30%High
Potassium234.3 mg6.7%Top 30%High
Sodium567.8 mg23.7%Top 10%Very High
Zinc1.2 mg7.9%Top 30%High
Copper0 mg
Manganese0.59 mg29.6%Top 10%Very High
Selenium32 mcg45.6%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate27.4 g9.1%Top 30%High
Dietary Fiber2.5 g10.2%Top 30%High
Sugars3.3 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0.6 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.7 g23.3%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.6 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0.6 mg
Alanine0.6 mg
Aspartic Acid0.6 mg
Glutamic Acid2.4 mg
Glycine0.6 mg
Proline1.2 mg
Serine0.6 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9 g13.8%Mid 40%Average
Saturated Fat3.7 g18.3%Mid 40%Average
Monounsaturated Fat2.4 g
Polyunsaturated Fat1.8 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 401 Calories from Fat 136

% Daily Value *

Total Fat 15.2 g 23.4%

Saturated Fat 6.2 g 31%

Trans Fat

Cholesterol 69 mg 23%

Sodium 959.6 mg 40%

Total Carbohydrates 46.3 g 15.4%

Dietary Fiber 4.3 g17.2%

Sugars 5.5 g

Protein 19.7 g 39.4%

Vitamin A 15.3% Vitamin C 36.7%

Calcium 16.4% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/cheesie-tuna-casserole-241449 Embed Table:

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