Cheesy Casserole 1 has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Thiamin, Riboflavin, Niacin and Folate.
The food contains 44g 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. With 27.2 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.
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 low PUFA.
It has an average density of Sodium, thus making it suitable 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 very 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 28, for Cheesy Casserole 1, and we advise that this food in moderation.
Calories from Protein | 22% | |
Calories from Fat | 44% | |
Calories from Carbs | 35% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 375.8 IU | 7.5% | Top 30% | High |
Retinol | 96.2 mcg | |||
Vitamin C | 0 mg | |||
Vitamin D | 9.6 IU | 2.4% | Top 30% | High |
Thiamin | 0.64 mg | 42.5% | Top 10% | Very High |
Riboflavin | 0.64 mg | 37.5% | Top 10% | Very High |
Niacin | 3.2 mg | 15.9% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 94.3 mcg | 23.6% | Top 10% | Very High |
Folic Acid | 79.6 mcg | |||
Vitamin B12 | 0.64 mcg | 10.6% | Top 30% | High |
Pantothenic Acid | 0.64 mg | 6.4% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 282.8 mg | 28.3% | Top 10% | Very High |
Iron | 1.9 mg | 10.6% | Top 30% | High |
Magnesium | 33.8 mg | 8.4% | Top 30% | High |
Phosphorus | 293.6 mg | 29.4% | Top 10% | Very High |
Potassium | 184.1 mg | 5.3% | Mid 40% | Average |
Sodium | 242.6 mg | 10.1% | Mid 40% | Average |
Zinc | 2.5 mg | 17% | Top 10% | Very High |
Copper | 0 mg | |||
Manganese | 0.64 mg | 31.8% | Top 10% | Very High |
Selenium | 31.2 mcg | 44.6% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 28 g | 9.3% | Top 30% | High |
Dietary Fiber | 1.1 g | 4.6% | Mid 40% | Average |
Sugars | 0.8 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0.6 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 17.3 g | 34.6% | Top 10% | Very High |
Tryptophan | 0 mg | |||
Threonine | 0.6 mg | |||
Isoleucine | 0.6 mg | |||
Leucine | 0.6 mg | |||
Lysine | 1.3 mg | |||
Methionine | 0.6 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.6 mg | |||
Tyrosine | 0.6 mg | |||
Valine | 1.3 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0.6 mg | |||
Alanine | 0.6 mg | |||
Aspartic Acid | 1.3 mg | |||
Glutamic Acid | 4.5 mg | |||
Glycine | 0.6 mg | |||
Proline | 0 mg | |||
Serine | 0.6 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 15.5 g | 23.9% | Top 30% | High |
Saturated Fat | 9 g | 44.9% | Top 30% | High |
Monounsaturated Fat | 4.5 g | |||
Polyunsaturated Fat | 0.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 510 Calories from Fat 219
% Daily Value *
Total Fat 24.4 g 37.5%
Saturated Fat 14.1 g 70.5%
Trans Fat
Cholesterol 80.7 mg 26.9%
Sodium 380.9 mg 15.9%
Total Carbohydrates 44 g 14.7%
Dietary Fiber 1.8 g7.2%
Sugars 1.3 g
Protein 27.2 g 54.4%
Vitamin A 11.8% Vitamin C
Calcium 44.4% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 274
Protein 12.1 g | Carbs 18.9 g | Fat 16.5 g
Per Serving | Calories 172
Protein 10.1 g | Carbs 10 g | Fat 10.2 g
Per Serving | Calories 104
Protein 4 g | Carbs 12.5 g | Fat 4.5 g
Per Serving | Calories 239
Protein 6.5 g | Carbs 11.3 g | Fat 18.9 g
Per Serving | Calories 148
Protein 6.2 g | Carbs 31.8 g | Fat 0.95 g
Per Serving | Calories 151
Protein 8 g | Carbs 20.8 g | Fat 3.9 g
Per Serving | Calories 273
Protein 3.2 g | Carbs 35.7 g | Fat 14 g
Per Serving | Calories 275
Protein 9.5 g | Carbs 46.8 g | Fat 4.6 g