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Broccoli Casserole 20 - Recipe and Nutrition Facts
40

Broccoli Casserole 20 Recipe

Broccoli Casserole 20 has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.

The food contains 15.2g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 13.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average 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 has a 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 an average 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 40, for Broccoli Casserole 20, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat60%
 Calories from Carbs21%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C
  • High in Calcium
  • High in Folate

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 A1.7 IU0%Mid 40%Average
Retinol55.9 mcg
Vitamin C50 mg83.3%Top 10%Very High
Vitamin D10.2 IU2.5%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin0.42 mg2.1%Mid 40%Average
Vitamin B60 mg
Folate45.3 mcg11.3%Top 30%High
Folic Acid0.8 mcg
Vitamin B120 mcg
Pantothenic Acid0.42 mg4.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium122.9 mg12.3%Top 30%High
Iron0.85 mg4.7%Mid 40%Average
Magnesium18.2 mg4.6%Mid 40%Average
Phosphorus114.8 mg11.5%Mid 40%Average
Potassium297.9 mg8.5%Top 30%High
Sodium226.2 mg9.4%Mid 40%Average
Zinc0.85 mg5.6%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium5.5 mcg7.9%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.4 g2.1%Bottom 30%Low
Dietary Fiber0.21 g0.85%Bottom 30%Low
Sugars0.6 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.8 g11.5%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.4 mg
Glutamic Acid1.3 mg
Glycine0 mg
Proline0.4 mg
Serine0.4 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.3 g12.7%Mid 40%Average
Saturated Fat4.1 g20.3%Mid 40%Average
Monounsaturated Fat2.1 g
Polyunsaturated Fat1.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 279 Calories from Fat 175

% Daily Value *

Total Fat 19.5 g 30%

Saturated Fat 9.6 g 48%

Trans Fat

Cholesterol 106.3 mg 35.4%

Sodium 533.9 mg 22.2%

Total Carbohydrates 15.2 g 5.1%

Dietary Fiber 0.5 g2%

Sugars 1.5 g

Protein 13.6 g 27.2%

Vitamin A 0.1% Vitamin C 196.7%

Calcium 29% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/broccoli-casserole-360997 Embed Table:

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