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Corn , Tuna Rice Casserole - Recipe and Nutrition Facts
69

Corn, Tuna, Rice Casserole Recipe

Corn, Tuna, Rice Casserole has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin C.

The food contains 47.2g 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 29.9 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 average fat content of this product makes it suitable 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable 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. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 69, for Corn, Tuna, Rice Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein33%
 Calories from Fat14%
 Calories from Carbs53%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • No Cholesterol

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A55 IU1.1%
Vitamin C21.5 mg35.9%
Vitamin D0 IU
Vitamin E0.48 mg1.6%
Thiamin0.17 mg11.1%
Riboflavin0.05 mg2.9%
Niacin2.4 mg11.9%
Vitamin B60.29 mg14.7%
Folate16 mcg4%
Vitamin B120 mcg
Pantothenic Acid0.48 mg4.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium25 mg2.5%
Iron0.92 mg5.1%
Magnesium69.2 mg17.3%
Phosphorus135 mg13.5%
Potassium159.8 mg4.6%
Sodium692.4 mg28.9%
Zinc1 mg6.7%
Copper0.18 mg9.2%
Manganese1.4 mg70.6%
Selenium14.6 mcg20.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate47.2 g15.7%
Dietary Fiber4.1 g16.4%
Sugars5.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein29.9 g59.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.6 g8.6%
Saturated Fat1.9 g9.5%
Monounsaturated Fat0.7 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 359 Calories from Fat 0

% Daily Value *

Total Fat 5.6 g 8.6%

Saturated Fat 1.9 g 9.5%

Trans Fat

Cholesterol 0 mg

Sodium 692.4 mg 28.9%

Total Carbohydrates 47.2 g 15.7%

Dietary Fiber 4.1 g16.4%

Sugars 5.2 g

Protein 29.9 g 59.8%

Vitamin A 1.1% Vitamin C 35.9%

Calcium 2.5% Iron 5.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=630000 Embed Table:

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