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Broccoli & Ham Macaroni Casserole - Recipe and Nutrition Facts
64

Broccoli & Ham Macaroni Casserole Recipe

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.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat26%
 Calories from Carbs53%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Thiamin
  • Very high in Dietary Fiber
  • High in Calcium

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A990 IU19.8%
Vitamin C22.1 mg36.8%
Vitamin D0 IU
Vitamin E0.44 mg1.5%
Thiamin0.93 mg62%
Riboflavin0.24 mg14.1%
Niacin6.3 mg31.4%
Vitamin B60.18 mg9%
Folate345.2 mcg86.3%
Vitamin B120.27 mcg4.5%
Pantothenic Acid0.33 mg3.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium234 mg23.4%
Iron5.2 mg28.7%
Magnesium18.8 mg4.7%
Phosphorus116 mg11.6%
Potassium246.2 mg7%
Sodium691.5 mg28.8%
Zinc0.96 mg6.4%
Copper0.06 mg3%
Manganese0.09 mg4.5%
Selenium6.4 mcg9.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate69.2 g23.1%
Dietary Fiber9.3 g37.2%
Sugars4.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein26.3 g52.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.3 g23.5%
Saturated Fat7.5 g37.5%
Monounsaturated Fat1.7 g
Polyunsaturated Fat0.5 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=36168 Embed Table:

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