Broccoli & Ham Macaroni Casserole has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin C, Thiamin, Niacin and Folate.
The food contains 69.2g of carbs. The carbohydrate profile of the the food reveals it is high 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 26.3 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.
On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's low 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.
It gives a good yield of Iron at 5.17 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. 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 64, for Broccoli & Ham Macaroni Casserole, and we advise that this food in moderation.
Calories from Protein | 20% | |
Calories from Fat | 26% | |
Calories from Carbs | 53% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 990 IU | 19.8% | ||
Vitamin C | 22.1 mg | 36.8% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.44 mg | 1.5% | ||
Thiamin | 0.93 mg | 62% | ||
Riboflavin | 0.24 mg | 14.1% | ||
Niacin | 6.3 mg | 31.4% | ||
Vitamin B6 | 0.18 mg | 9% | ||
Folate | 345.2 mcg | 86.3% | ||
Vitamin B12 | 0.27 mcg | 4.5% | ||
Pantothenic Acid | 0.33 mg | 3.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 234 mg | 23.4% | ||
Iron | 5.2 mg | 28.7% | ||
Magnesium | 18.8 mg | 4.7% | ||
Phosphorus | 116 mg | 11.6% | ||
Potassium | 246.2 mg | 7% | ||
Sodium | 691.5 mg | 28.8% | ||
Zinc | 0.96 mg | 6.4% | ||
Copper | 0.06 mg | 3% | ||
Manganese | 0.09 mg | 4.5% | ||
Selenium | 6.4 mcg | 9.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 69.2 g | 23.1% | ||
Dietary Fiber | 9.3 g | 37.2% | ||
Sugars | 4.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 26.3 g | 52.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 15.3 g | 23.5% | ||
Saturated Fat | 7.5 g | 37.5% | ||
Monounsaturated Fat | 1.7 g | |||
Polyunsaturated Fat | 0.5 g |
Serving size
Amount Per Serving
Calories 519 Calories from Fat 0
% Daily Value *
Total Fat 15.3 g 23.5%
Saturated Fat 7.5 g 37.5%
Trans Fat
Cholesterol 44.3 mg 14.8%
Sodium 691.5 mg 28.8%
Total Carbohydrates 69.2 g 23.1%
Dietary Fiber 9.3 g37.2%
Sugars 4.8 g
Protein 26.3 g 52.6%
Vitamin A 19.8% Vitamin C 36.8%
Calcium 23.4% Iron 28.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 376
Protein 26.1 g | Carbs 44.2 g | Fat 10.2 g
Per Serving | Calories 147
Protein 9.4 g | Carbs 16.1 g | Fat 4.9 g
Per Serving | Calories 176
Protein 10 g | Carbs 15 g | Fat 8.3 g
Per Serving | Calories 186
Protein 3.6 g | Carbs 29.5 g | Fat 7.1 g
Per Serving | Calories 229
Protein 11.1 g | Carbs 27.4 g | Fat 8.2 g
Per Serving | Calories 127
Protein 4.8 g | Carbs 23.3 g | Fat 1.8 g
Per Serving | Calories 230
Protein 5.5 g | Carbs 46.1 g | Fat 4.6 g