Broccoli Casserole 33 has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C, Riboflavin and Folate.
The food contains 44.9g 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 19.7 gms of protein, it is 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 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 a very high density of Sodium, thus making it unsuitable 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 Broccoli Casserole 33 has been given a composite ranking of 79, and in moderation.
Calories from Protein | 17% | |
Calories from Fat | 44% | |
Calories from Carbs | 39% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.37 IU | 0.01% | Bottom 30% | Low |
Retinol | 29.2 mcg | |||
Vitamin C | 56.8 mg | 94.7% | Top 10% | Very High |
Vitamin D | 3.3 IU | 0.8% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0.37 mg | 21.7% | Top 10% | Very High |
Niacin | 1.5 mg | 7.4% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 61.3 mcg | 15.3% | Top 30% | High |
Folic Acid | 9.2 mcg | |||
Vitamin B12 | 0.37 mcg | 6.2% | Top 30% | High |
Pantothenic Acid | 0.74 mg | 7.4% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 122.9 mg | 12.3% | Top 30% | High |
Iron | 1.5 mg | 8.2% | Top 30% | High |
Magnesium | 23.6 mg | 5.9% | Mid 40% | Average |
Phosphorus | 130.6 mg | 13.1% | Mid 40% | Average |
Potassium | 306.6 mg | 8.8% | Top 30% | High |
Sodium | 472.4 mg | 19.7% | Top 30% | High |
Zinc | 1.1 mg | 7.4% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.37 mg | 18.5% | Top 30% | High |
Selenium | 11.1 mcg | 15.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 16.6 g | 5.5% | Mid 40% | Average |
Dietary Fiber | 2.3 g | 9% | Top 30% | High |
Sugars | 3.4 g | |||
Glucose | 1.1 mg | |||
Fructose | 0.7 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.3 g | 14.5% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.7 mg | |||
Glutamic Acid | 1.5 mg | |||
Glycine | 0.4 mg | |||
Proline | 0.7 mg | |||
Serine | 0.4 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 8.2 g | 12.7% | Mid 40% | Average |
Saturated Fat | 2.9 g | 14.4% | Mid 40% | Average |
Monounsaturated Fat | 3.3 g | |||
Polyunsaturated Fat | 0.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 445 Calories from Fat 201
% Daily Value *
Total Fat 22.3 g 34.3%
Saturated Fat 7.8 g 39%
Trans Fat
Cholesterol 33.4 mg 11.1%
Sodium 1280.2 mg 53.3%
Total Carbohydrates 44.9 g 15%
Dietary Fiber 6.1 g24.4%
Sugars 9.3 g
Protein 19.7 g 39.4%
Vitamin A 0% Vitamin C 256.7%
Calcium 33.3% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 159
Protein 4.6 g | Carbs 8 g | Fat 12.5 g
Per Serving | Calories 130
Protein 2.2 g | Carbs 6.8 g | Fat 11.3 g
Per Serving | Calories 259
Protein 5.7 g | Carbs 15.2 g | Fat 20.6 g
Per Serving | Calories 104
Protein 4 g | Carbs 15.1 g | Fat 3.7 g
Per Serving | Calories 197
Protein 3.6 g | Carbs 21.3 g | Fat 11.6 g
Per Serving | Calories 148
Protein 4 g | Carbs 27.2 g | Fat 2.7 g
Per Serving | Calories 382
Protein 14.4 g | Carbs 24.3 g | Fat 28.1 g
Per Serving | Calories 98
Protein 16.7 g | Carbs 0.94 g | Fat 3.1 g