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Gaucho Casserole - Recipe and Nutrition Facts
76

Gaucho Casserole Recipe

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

The food contains 28.6g 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 16.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low 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 has an average density of Sodium, thus making it suitable 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 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 Gaucho Casserole has been given a composite ranking of 76, and in moderation.

Calorie Breakdown

 Calories from Protein28%
 Calories from Fat24%
 Calories from Carbs48%

Why this is good for you

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

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A285.8 IU5.7%Top 30%High
Retinol0 mcg
Vitamin C7.5 mg12.5%Top 30%High
Vitamin D0.83 IU0.21%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2.1 mg10.4%Top 30%High
Vitamin B60 mg
Folate34.2 mcg8.5%Top 30%High
Folic Acid17.9 mcg
Vitamin B120.42 mcg6.9%Top 30%High
Pantothenic Acid0.42 mg4.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium18.3 mg1.8%Mid 40%Average
Iron1.3 mg6.9%Top 30%High
Magnesium17.5 mg4.4%Mid 40%Average
Phosphorus83.8 mg8.4%Mid 40%Average
Potassium241.7 mg6.9%Top 30%High
Sodium196.8 mg8.2%Mid 40%Average
Zinc1.3 mg8.3%Top 30%High
Copper0 mg
Manganese0 mg
Selenium6.7 mcg9.5%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate11.9 g4%Mid 40%Average
Dietary Fiber1.8 g7.2%Top 30%High
Sugars2.1 g
Glucose0.8 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.9 g13.8%Mid 40%Average
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0.4 mg
Aspartic Acid0.8 mg
Glutamic Acid1.3 mg
Glycine0.4 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.6 g4%Bottom 30%Low
Saturated Fat1 g5%Mid 40%Average
Monounsaturated Fat1.3 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 238 Calories from Fat 57

% Daily Value *

Total Fat 6.3 g 9.7%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 36.8 mg 12.3%

Sodium 472.2 mg 19.7%

Total Carbohydrates 28.6 g 9.5%

Dietary Fiber 4.3 g17.2%

Sugars 5 g

Protein 16.5 g 33%

Vitamin A 13.7% Vitamin C 30%

Calcium 4.4% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/gaucho-casserole-282776 Embed Table:

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