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Our Broccoli Casserole - Recipe and Nutrition Facts
29

Our Broccoli Casserole Recipe

Our Broccoli Casserole has a very high-calorie, high-carb, very high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C, Riboflavin and Folate.

The food contains 61.9g of carbs. The carbohydrate profile of the the food reveals it is high 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 19.3 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 very 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. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

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 very high density of Sodium, thus making it unsuitable 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 a very 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 29, for Our Broccoli Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat50%
 Calories from Carbs38%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Calcium
  • High in Iron
  • Very high in Folate

Why this is bad for you

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

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.44 IU0.01%Bottom 30%Low
Retinol75 mcg
Vitamin C23.7 mg39.5%Top 10%Very High
Vitamin D12.3 IU3.1%Top 30%High
Thiamin0 mg
Riboflavin0.44 mg25.8%Top 10%Very High
Niacin1.8 mg8.8%Mid 40%Average
Vitamin B60 mg
Folate78.1 mcg19.5%Top 10%Very High
Folic Acid20.6 mcg
Vitamin B120 mcg
Pantothenic Acid0.44 mg4.4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium147.8 mg14.8%Top 10%Very High
Iron1.8 mg9.7%Top 30%High
Magnesium23.7 mg5.9%Mid 40%Average
Phosphorus146.1 mg14.6%Top 30%High
Potassium194.3 mg5.6%Mid 40%Average
Sodium772.5 mg32.2%Top 10%Very High
Zinc0.88 mg5.8%Mid 40%Average
Copper0 mg
Manganese0.44 mg21.9%Top 30%High
Selenium18 mcg25.7%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate27.1 g9%Top 30%High
Dietary Fiber2.1 g8.4%Top 30%High
Sugars4.3 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.5 g16.9%Top 30%High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0.4 mg
Alanine0.4 mg
Aspartic Acid0.4 mg
Glutamic Acid2.2 mg
Glycine0.4 mg
Proline0.9 mg
Serine0.4 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16.1 g24.8%Top 30%High
Saturated Fat6.3 g31.6%Top 30%High
Monounsaturated Fat4.4 g
Polyunsaturated Fat3.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash3.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 647 Calories from Fat 330

% Daily Value *

Total Fat 36.7 g 56.5%

Saturated Fat 14.4 g 72%

Trans Fat

Cholesterol 131.2 mg 43.7%

Sodium 1761.3 mg 73.4%

Total Carbohydrates 61.9 g 20.6%

Dietary Fiber 4.8 g19.2%

Sugars 9.9 g

Protein 19.3 g 38.6%

Vitamin A 0% Vitamin C 90%

Calcium 33.7% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/our-broccoli-casserole-96762 Embed Table:

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