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Veggie Rice Casserole - Recipe and Nutrition Facts
89

Veggie Rice Casserole Recipe

Veggie Rice Casserole has a average-calorie, high-carb, low-fat and average-protein content. It is a good source of Vitamin B6, Vitamin C, Riboflavin and Niacin.

The food contains 50.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 8.4 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 low 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 low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high 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 89, for Veggie Rice Casserole, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat7%
 Calories from Carbs80%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • High in Riboflavin
  • Very low in Cholesterol
  • High in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A345 IU6.9%
Vitamin C46.1 mg76.8%
Vitamin D26.4 IU6.6%
Vitamin E0.8 mg2.7%
Thiamin0.27 mg17.9%
Riboflavin0.39 mg22.9%
Niacin11.2 mg56%
Vitamin B60.66 mg33.2%
Folate65.2 mcg16.3%
Vitamin B120.64 mcg10.7%
Pantothenic Acid1.4 mg14.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium70 mg7%
Iron3.4 mg18.7%
Magnesium90.4 mg22.6%
Phosphorus397 mg39.7%
Potassium1 mg0%
Sodium1 mg0%
Zinc1.9 mg12.9%
Copper0.7 mg34.8%
Manganese1.9 mg97.1%
Selenium21.2 mcg30.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate50.1 g16.7%
Dietary Fiber6.4 g25.6%
Sugars2.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.4 g16.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.9 g2.9%
Saturated Fat1.3 g6.5%
Monounsaturated Fat1.9 g
Polyunsaturated Fat1.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 250 Calories from Fat 0

% Daily Value *

Total Fat 1.9 g 2.9%

Saturated Fat 1.3 g 6.5%

Trans Fat

Cholesterol 6.2 mg 2.1%

Sodium 1 mg 0%

Total Carbohydrates 50.1 g 16.7%

Dietary Fiber 6.4 g25.6%

Sugars 2.7 g

Protein 8.4 g 16.8%

Vitamin A 6.9% Vitamin C 76.8%

Calcium 7% Iron 18.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2281247 Embed Table:

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