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Broccoli Puff Casserole - Recipe and Nutrition Facts
31

Broccoli Puff Casserole Recipe

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

The food contains 39.3g 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 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.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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 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 Puff Casserole has been given a composite ranking of 31, and in moderation.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat45%
 Calories from Carbs41%

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
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A413.6 IU8.3%Top 30%High
Retinol64.6 mcg
Vitamin C21.7 mg36.2%Top 10%Very High
Vitamin D10.6 IU2.7%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin1.5 mg7.6%Mid 40%Average
Vitamin B60 mg
Folate55.6 mcg13.9%Top 30%High
Folic Acid15.7 mcg
Vitamin B120 mcg
Pantothenic Acid0.51 mg5.1%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium110.1 mg11%Top 30%High
Iron1.5 mg8.4%Top 30%High
Magnesium18.2 mg4.5%Mid 40%Average
Phosphorus119.7 mg12%Mid 40%Average
Potassium170.2 mg4.9%Mid 40%Average
Sodium589.4 mg24.6%Top 10%Very High
Zinc1 mg6.7%Top 30%High
Copper0 mg
Manganese0 mg
Selenium14.1 mcg20.2%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate19.8 g6.6%Mid 40%Average
Dietary Fiber1.3 g5.3%Mid 40%Average
Sugars2.8 g
Glucose0.5 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.9 g13.7%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0 mg
Alanine0.5 mg
Aspartic Acid0.5 mg
Glutamic Acid1.5 mg
Glycine0 mg
Proline0.5 mg
Serine0.5 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.7 g14.9%Mid 40%Average
Saturated Fat4.3 g21.5%Mid 40%Average
Monounsaturated Fat3 g
Polyunsaturated Fat1.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 382 Calories from Fat 172

% Daily Value *

Total Fat 19.2 g 29.5%

Saturated Fat 8.5 g 42.5%

Trans Fat

Cholesterol 107.1 mg 35.7%

Sodium 1167 mg 48.6%

Total Carbohydrates 39.3 g 13.1%

Dietary Fiber 2.6 g10.4%

Sugars 5.6 g

Protein 13.6 g 27.2%

Vitamin A 16.4% Vitamin C 71.7%

Calcium 21.8% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/broccoli-puff-casserole-353223 Embed Table:

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