Asparagus-Pea Casserole Recipe
Asparagus-Pea Casserole has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C and Folate.
The food contains 16.3g of carbs. The carbohydrate profile of the the food reveals it is low 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 8.6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average 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 high density of Sodium, it is unsuitable if you are aiming for a healthy, 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.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Asparagus-Pea Casserole has been given a composite ranking of 19, and sparingly.
Calorie Breakdown
| Calories from Protein | 17% | |
| Calories from Fat | 50% | |
| Calories from Carbs | 33% |
Why this is good for you
- High in Vitamin C
- High in Folate
Why this is bad for you
- High in Cholesterol
- High in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 950 IU | 19% | ||
| Vitamin C | 13.1 mg | 21.8% | ||
| Vitamin D | 11.2 IU | 2.8% | ||
| Vitamin E | 1.2 mg | 4% | ||
| Thiamin | 0.14 mg | 9.2% | ||
| Riboflavin | 0.27 mg | 15.8% | ||
| Niacin | 1.3 mg | 6.6% | ||
| Vitamin B6 | 0.12 mg | 5.9% | ||
| Folate | 82 mcg | 20.5% | ||
| Vitamin B12 | 0.31 mcg | 5.1% | ||
| Pantothenic Acid | 0.6 mg | 6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 95 mg | 9.5% | ||
| Iron | 2.3 mg | 12.9% | ||
| Magnesium | 22.4 mg | 5.6% | ||
| Phosphorus | 145 mg | 14.5% | ||
| Potassium | 260.7 mg | 7.4% | ||
| Sodium | 678.9 mg | 28.3% | ||
| Zinc | 1.1 mg | 7.3% | ||
| Copper | 0.17 mg | 8.6% | ||
| Manganese | 0.32 mg | 15.9% | ||
| Selenium | 9.5 mcg | 13.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 16.3 g | 5.4% | ||
| Dietary Fiber | 3.1 g | 12.4% | ||
| Sugars | 2.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.6 g | 17.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 11.1 g | 17.1% | ||
| Saturated Fat | 5 g | 25% | ||
| Monounsaturated Fat | 3.1 g | |||
| Polyunsaturated Fat | 1.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 196 Calories from Fat 0
% Daily Value *
Total Fat 11.1 g 17.1%
Saturated Fat 5 g 25%
Trans Fat
Cholesterol 87.5 mg 29.2%
Sodium 678.9 mg 28.3%
Total Carbohydrates 16.3 g 5.4%
Dietary Fiber 3.1 g12.4%
Sugars 2.9 g
Protein 8.6 g 17.2%
Vitamin A 19% Vitamin C 21.8%
Calcium 9.5% Iron 12.9%
*Based on a 2000 Calorie diet
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