Brown Rice & Lentil Casserole Recipe
Brown Rice & Lentil Casserole has a average-calorie, low-carb, average-fat and average-protein content.
The food contains 11.3g 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 9.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, 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 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 46, for Brown Rice & Lentil Casserole, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 26% | |
| Calories from Fat | 42% | |
| Calories from Carbs | 32% |
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 200 IU | 4% | ||
| Vitamin C | 2.1 mg | 3.5% | ||
| Vitamin D | 2.4 IU | 0.6% | ||
| Vitamin E | 0.16 mg | 0.53% | ||
| Thiamin | 0.07 mg | 4.9% | ||
| Riboflavin | 0.1 mg | 5.8% | ||
| Niacin | 0.56 mg | 2.8% | ||
| Vitamin B6 | 0.11 mg | 5.6% | ||
| Folate | 54 mcg | 13.5% | ||
| Vitamin B12 | 0.16 mcg | 2.6% | ||
| Pantothenic Acid | 0.31 mg | 3.1% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 147 mg | 14.7% | ||
| Iron | 1.1 mg | 6% | ||
| Magnesium | 24 mg | 6% | ||
| Phosphorus | 163 mg | 16.3% | ||
| Potassium | 248.2 mg | 7.1% | ||
| Sodium | 395.2 mg | 16.5% | ||
| Zinc | 1.1 mg | 7% | ||
| Copper | 0.1 mg | 5% | ||
| Manganese | 0.31 mg | 15.4% | ||
| Selenium | 5 mcg | 7.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 11.3 g | 3.8% | ||
| Dietary Fiber | 2.7 g | 10.8% | ||
| Sugars | 0.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9.1 g | 18.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6.5 g | 10% | ||
| Saturated Fat | 4 g | 20% | ||
| Monounsaturated Fat | 1.8 g | |||
| Polyunsaturated Fat | 0.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 140 Calories from Fat 0
% Daily Value *
Total Fat 6.5 g 10%
Saturated Fat 4 g 20%
Trans Fat
Cholesterol 19.8 mg 6.6%
Sodium 395.2 mg 16.5%
Total Carbohydrates 11.3 g 3.8%
Dietary Fiber 2.7 g10.8%
Sugars 0.7 g
Protein 9.1 g 18.2%
Vitamin A 4% Vitamin C 3.5%
Calcium 14.7% Iron 6%
*Based on a 2000 Calorie diet
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