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4th of July Triple-Layered Savory Casserole - Recipe and Nutrition Facts
63

4th of July Triple-Layered Savory Casserole Recipe

4th of July Triple-Layered Savory Casserole has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12, Vitamin C, Riboflavin, Niacin and Folate.

The food contains 39.9g 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 32.2 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

It a good source of Vitamin B6 and Vitamin B12.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 5 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high 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 very 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 4th of July Triple-Layered Savory Casserole has been given a composite ranking of 63, and in moderation.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat48%
 Calories from Carbs29%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Calcium

Why this is bad for you

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

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1.5 IU0%Mid 40%Average
Retinol37.9 mcg
Vitamin C9.2 mg15.3%Top 30%High
Vitamin D4 IU1%Mid 40%Average
Thiamin0 mg
Riboflavin0.25 mg14.6%Top 10%Very High
Niacin1.7 mg8.7%Mid 40%Average
Vitamin B60.25 mg12.4%Top 30%High
Folate47 mcg11.8%Top 30%High
Folic Acid16.3 mcg
Vitamin B120.5 mcg8.3%Top 30%High
Pantothenic Acid0.25 mg2.5%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium95.8 mg9.6%Top 30%High
Iron1.2 mg6.9%Top 30%High
Magnesium27 mg6.7%Top 30%High
Phosphorus116.8 mg11.7%Mid 40%Average
Potassium244.8 mg7%Top 30%High
Sodium136.9 mg5.7%Mid 40%Average
Zinc1.5 mg9.9%Top 30%High
Copper0 mg
Manganese0.25 mg12.4%Top 30%High
Selenium10.4 mcg14.9%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.9 g3.3%Mid 40%Average
Dietary Fiber1.2 g4.9%Mid 40%Average
Sugars1.4 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0.2 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8 g15.9%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.5 mg
Methionine0.2 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0.2 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0.2 mg
Alanine0.5 mg
Aspartic Acid0.7 mg
Glutamic Acid1.7 mg
Glycine0.5 mg
Proline0 mg
Serine0.2 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.4 g11.4%Mid 40%Average
Saturated Fat3.9 g19.4%Mid 40%Average
Monounsaturated Fat2.5 g
Polyunsaturated Fat0.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 552 Calories from Fat 269

% Daily Value *

Total Fat 29.9 g 46%

Saturated Fat 15.7 g 78.5%

Trans Fat

Cholesterol 106.3 mg 35.4%

Sodium 553 mg 23%

Total Carbohydrates 39.9 g 13.3%

Dietary Fiber 4.9 g19.6%

Sugars 5.5 g

Protein 32.2 g 64.4%

Vitamin A 0.1% Vitamin C 61.7%

Calcium 38.7% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/4th-of-july-triple-layered-savory-casserole-351041 Embed Table:

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