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.
Calories from Protein | 12% | |
Calories from Fat | 50% | |
Calories from Carbs | 38% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.44 IU | 0.01% | Bottom 30% | Low |
Retinol | 75 mcg | |||
Vitamin C | 23.7 mg | 39.5% | Top 10% | Very High |
Vitamin D | 12.3 IU | 3.1% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0.44 mg | 25.8% | Top 10% | Very High |
Niacin | 1.8 mg | 8.8% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 78.1 mcg | 19.5% | Top 10% | Very High |
Folic Acid | 20.6 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.44 mg | 4.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 147.8 mg | 14.8% | Top 10% | Very High |
Iron | 1.8 mg | 9.7% | Top 30% | High |
Magnesium | 23.7 mg | 5.9% | Mid 40% | Average |
Phosphorus | 146.1 mg | 14.6% | Top 30% | High |
Potassium | 194.3 mg | 5.6% | Mid 40% | Average |
Sodium | 772.5 mg | 32.2% | Top 10% | Very High |
Zinc | 0.88 mg | 5.8% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.44 mg | 21.9% | Top 30% | High |
Selenium | 18 mcg | 25.7% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 27.1 g | 9% | Top 30% | High |
Dietary Fiber | 2.1 g | 8.4% | Top 30% | High |
Sugars | 4.3 g | |||
Glucose | 0.4 mg | |||
Fructose | 0.4 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.5 g | 16.9% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0.4 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 2.2 mg | |||
Glycine | 0.4 mg | |||
Proline | 0.9 mg | |||
Serine | 0.4 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 16.1 g | 24.8% | Top 30% | High |
Saturated Fat | 6.3 g | 31.6% | Top 30% | High |
Monounsaturated Fat | 4.4 g | |||
Polyunsaturated Fat | 3.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 3.1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 230
Protein 7.3 g | Carbs 5 g | Fat 20.7 g
Per Serving | Calories 140
Protein 3.7 g | Carbs 8.1 g | Fat 11 g
Per Serving | Calories 112
Protein 4.5 g | Carbs 7.3 g | Fat 7.6 g
Per Serving | Calories 104
Protein 4 g | Carbs 15.1 g | Fat 3.7 g
Per Serving | Calories 120
Protein 5.8 g | Carbs 18.5 g | Fat 3.3 g
Per Serving | Calories 158
Protein 3.2 g | Carbs 30.1 g | Fat 3 g
Per Serving | Calories 245
Protein 11.7 g | Carbs 26.3 g | Fat 10.7 g
Per Serving | Calories 94
Protein 9.3 g | Carbs 5.9 g | Fat 3.3 g