Casserole Green Rice has a high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.
The food contains 29g of carbs. The carbohydrate profile of the the food reveals it is average 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 14.5 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 very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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 has an average density of Sodium, thus making it suitable 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 12, for Casserole Green Rice, and we advise that this food sparingly.
Calories from Protein | 12% | |
Calories from Fat | 65% | |
Calories from Carbs | 23% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.97 IU | 0.02% | Mid 40% | Average |
Retinol | 148.5 mcg | |||
Vitamin C | 9.7 mg | 16.2% | Top 30% | High |
Vitamin D | 23.8 IU | 5.9% | Top 10% | Very High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.97 mg | 4.9% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 49 mcg | 12.3% | Top 30% | High |
Folic Acid | 25.2 mcg | |||
Vitamin B12 | 0.49 mcg | 8.1% | Top 30% | High |
Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 122.3 mg | 12.2% | Top 30% | High |
Iron | 1.5 mg | 8.1% | Top 30% | High |
Magnesium | 15.5 mg | 3.9% | Mid 40% | Average |
Phosphorus | 118.4 mg | 11.8% | Mid 40% | Average |
Potassium | 99.5 mg | 2.8% | Mid 40% | Average |
Sodium | 191.3 mg | 8% | Mid 40% | Average |
Zinc | 0.97 mg | 6.5% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 11.2 mcg | 16% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 14.1 g | 4.7% | Mid 40% | Average |
Dietary Fiber | 0.39 g | 1.6% | Bottom 30% | Low |
Sugars | 0.3 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7 g | 14.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.5 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 0.5 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0.5 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 1.5 mg | |||
Glycine | 0 mg | |||
Proline | 0.5 mg | |||
Serine | 0.5 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 17.3 g | 26.7% | Top 30% | High |
Saturated Fat | 10.5 g | 52.7% | Top 10% | Very High |
Monounsaturated Fat | 4.9 g | |||
Polyunsaturated Fat | 1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.5 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 496 Calories from Fat 322
% Daily Value *
Total Fat 35.7 g 54.9%
Saturated Fat 21.7 g 108.5%
Trans Fat
Cholesterol 232.2 mg 77.4%
Sodium 394 mg 16.4%
Total Carbohydrates 29 g 9.7%
Dietary Fiber 0.8 g3.2%
Sugars 0.7 g
Protein 14.5 g 29%
Vitamin A 0% Vitamin C 33.3%
Calcium 25.2% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 158
Protein 4.6 g | Carbs 16.5 g | Fat 8 g
Per Serving | Calories 321
Protein 8.8 g | Carbs 39.7 g | Fat 13.9 g
Per Serving | Calories 99
Protein 2.9 g | Carbs 17.1 g | Fat 1.9 g
Per Serving | Calories 200
Protein 4 g | Carbs 12.7 g | Fat 15 g
Per Serving | Calories 109
Protein 4.3 g | Carbs 4.1 g | Fat 8.7 g
Per Serving | Calories 163
Protein 13.6 g | Carbs 6.8 g | Fat 9.3 g
Per Serving | Calories 226
Protein 5.8 g | Carbs 29.7 g | Fat 9.4 g
Per Serving | Calories 216
Protein 18.8 g | Carbs 11.3 g | Fat 10.3 g