Cheesy Potato and Ham Squares Recipe
Cheesy Potato and Ham Squares has a very high-calorie, high-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin and Niacin.
The food contains 65g 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. With 30.6 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.
Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.
It a good source of Vitamin B6 and Vitamin B12.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 4 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high 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.
Based on the composite nutritive standing Cheesy Potato and Ham Squares has been given a composite ranking of 42, and in moderation.
Calorie Breakdown
| Calories from Protein | 18% | |
| Calories from Fat | 45% | |
| Calories from Carbs | 37% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin C
- Very high in Riboflavin
- Very high in Thiamin
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.24 IU | 0% | Bottom 30% | Low |
| Retinol | 64.4 mcg | |||
| Vitamin C | 17.2 mg | 28.7% | Top 30% | High |
| Vitamin D | 12.8 IU | 3.2% | Top 30% | High |
| Thiamin | 0.24 mg | 16.1% | Top 10% | Very High |
| Riboflavin | 0.24 mg | 14.2% | Top 10% | Very High |
| Niacin | 1.2 mg | 6.1% | Mid 40% | Average |
| Vitamin B6 | 0.24 mg | 12.1% | Top 30% | High |
| Folate | 19.4 mcg | 4.8% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.48 mcg | 8.1% | Top 30% | High |
| Pantothenic Acid | 0.48 mg | 4.8% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 106.1 mg | 10.6% | Top 30% | High |
| Iron | 0.97 mg | 5.4% | Mid 40% | Average |
| Magnesium | 26.6 mg | 6.7% | Top 30% | High |
| Phosphorus | 146.2 mg | 14.6% | Top 30% | High |
| Potassium | 0.24 mg | 0.01% | Bottom 30% | Low |
| Sodium | 63 mg | 2.6% | Bottom 30% | Low |
| Zinc | 0.97 mg | 6.5% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0.24 mg | 12.1% | Top 30% | High |
| Selenium | 7.5 mcg | 10.7% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 15.7 g | 5.2% | Mid 40% | Average |
| Dietary Fiber | 1.9 g | 7.6% | Top 30% | High |
| Sugars | 1 g | |||
| Glucose | 0.5 mg | |||
| Fructose | 0.2 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.4 g | 14.8% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.5 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.5 mg | |||
| Arginine | 0.5 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.2 mg | |||
| Aspartic Acid | 0.7 mg | |||
| Glutamic Acid | 1.2 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0 mg | |||
| Serine | 0.5 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.5 g | 13.1% | Mid 40% | Average |
| Saturated Fat | 4.8 g | 24.1% | Top 30% | High |
| Monounsaturated Fat | 2.4 g | |||
| Polyunsaturated Fat | 0.5 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.5 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 693 Calories from Fat 316
% Daily Value *
Total Fat 35.1 g 54%
Saturated Fat 19.9 g 99.5%
Trans Fat
Cholesterol 233.4 mg 77.8%
Sodium 260 mg 10.8%
Total Carbohydrates 65 g 21.7%
Dietary Fiber 7.8 g31.2%
Sugars 4.2 g
Protein 30.6 g 61.2%
Vitamin A 0% Vitamin C 118.3%
Calcium 43.8% Iron 22.2%
*Based on a 2000 Calorie diet
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