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Beef , Cabbage and Rice Casserole - Recipe and Nutrition Facts
78

Beef, Cabbage and Rice Casserole Recipe

Beef, Cabbage and Rice Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B12, Vitamin C and Niacin.

The food contains 34.8g 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 20.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

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

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 an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average 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 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 Beef, Cabbage and Rice Casserole has been given a composite ranking of 78, and in moderation.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat31%
 Calories from Carbs43%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Vitamin C
  • High in Iron
  • Very high in Vitamin B12

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A107 IU2.1%Mid 40%Average
Retinol0 mcg
Vitamin C9.3 mg15.5%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin2 mg10%Top 30%High
Vitamin B60 mg
Folate23.6 mcg5.9%Mid 40%Average
Folic Acid13 mcg
Vitamin B120.66 mcg11.1%Top 30%High
Pantothenic Acid0.33 mg3.3%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium14 mg1.4%Bottom 30%Low
Iron1.3 mg7.4%Top 30%High
Magnesium14 mg3.5%Mid 40%Average
Phosphorus56.8 mg5.7%Mid 40%Average
Potassium169.8 mg4.9%Mid 40%Average
Sodium154.6 mg6.4%Mid 40%Average
Zinc1.3 mg8.9%Top 30%High
Copper0 mg
Manganese0 mg
Selenium6.3 mcg9%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate11.6 g3.9%Mid 40%Average
Dietary Fiber0.83 g3.3%Mid 40%Average
Sugars2.8 g
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.7 g13.4%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0.3 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.7 g5.7%Mid 40%Average
Saturated Fat1.1 g5.6%Mid 40%Average
Monounsaturated Fat3 g
Polyunsaturated Fat0.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 321 Calories from Fat 101

% Daily Value *

Total Fat 11.2 g 17.2%

Saturated Fat 3.4 g 17%

Trans Fat

Cholesterol 55.2 mg 18.4%

Sodium 465.3 mg 19.4%

Total Carbohydrates 34.8 g 11.6%

Dietary Fiber 2.5 g10%

Sugars 8.5 g

Protein 20.1 g 40.2%

Vitamin A 6.4% Vitamin C 46.7%

Calcium 4.2% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/beef-cabbage-and-rice-casserole-329509 Embed Table:

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