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Hlnes South African Casserole - Recipe and Nutrition Facts
89

Hlnes South African Casserole Recipe

Hlnes South African Casserole has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C.

The food contains 28.5g 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 8 gms of protein, it is average 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 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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to South African cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Hlnes South African Casserole has been given a composite ranking of 89, and on a regular basis.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat39%
 Calories from Carbs48%

Why this is good for you

  • High in Vitamin C
  • Low in Cholesterol
  • High in Dietary Fiber

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A340.3 IU6.8%Top 30%High
Retinol17.9 mcg
Vitamin C6.5 mg10.8%Mid 40%Average
Vitamin D1.5 IU0.4%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1 mg5%Mid 40%Average
Vitamin B60 mg
Folate29.9 mcg7.5%Mid 40%Average
Folic Acid3.5 mcg
Vitamin B120 mcg
Pantothenic Acid0.5 mg5%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium76.6 mg7.7%Top 30%High
Iron0.5 mg2.8%Mid 40%Average
Magnesium25.9 mg6.5%Top 30%High
Phosphorus87.6 mg8.8%Mid 40%Average
Potassium323.4 mg9.2%Top 10%Very High
Sodium177 mg7.4%Mid 40%Average
Zinc0.5 mg3.3%Mid 40%Average
Copper0 mg
Manganese0.5 mg24.9%Top 30%High
Selenium2.5 mcg3.6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.2 g4.7%Mid 40%Average
Dietary Fiber3.5 g14.1%Top 10%Very High
Sugars6.1 g
Glucose2 mg
Fructose2 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4 g8%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.5 mg
Glutamic Acid1 mg
Glycine0 mg
Proline0.5 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.2 g8%Mid 40%Average
Saturated Fat1.8 g9.2%Mid 40%Average
Monounsaturated Fat2 g
Polyunsaturated Fat1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 226 Calories from Fat 93

% Daily Value *

Total Fat 10.4 g 16%

Saturated Fat 3.7 g 18.5%

Trans Fat

Cholesterol 14.8 mg 4.9%

Sodium 355.7 mg 14.8%

Total Carbohydrates 28.5 g 9.5%

Dietary Fiber 7.1 g28.4%

Sugars 12.3 g

Protein 8 g 16%

Vitamin A 13.7% Vitamin C 21.7%

Calcium 15.4% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/h-l-ne-s-south-african-casserole-190687 Embed Table:

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