Comfort Fish Casserole #5FIX Recipe
Comfort Fish Casserole #5FIX has a average-calorie, low-carb, low-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Riboflavin and Folate.
The food contains 9.5g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 28.6 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.
Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. It's low 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 gives a good yield of Iron at 5 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. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is very high 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 very 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 Comfort Fish Casserole #5FIX has been given a composite ranking of 96, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 67% | |
| Calories from Fat | 11% | |
| Calories from Carbs | 22% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Vitamin C
- Very high in Riboflavin
- Very low in Saturated Fat
- High in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 7.6 IU | 0.2% | Mid 40% | Average |
| Retinol | 4.1 mcg | |||
| Vitamin C | 4.1 mg | 6.8% | Mid 40% | Average |
| Vitamin D | 11.9 IU | 3% | Top 30% | High |
| Thiamin | 0 mg | |||
| Riboflavin | 0.29 mg | 17.1% | Top 10% | Very High |
| Niacin | 1.2 mg | 5.8% | Mid 40% | Average |
| Vitamin B6 | 0.29 mg | 14.5% | Top 30% | High |
| Folate | 98 mcg | 24.5% | Top 10% | Very High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.29 mcg | 4.8% | Top 30% | High |
| Pantothenic Acid | 0 mg |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 90.4 mg | 9% | Top 30% | High |
| Iron | 1.5 mg | 8.1% | Top 30% | High |
| Magnesium | 60.2 mg | 15% | Top 10% | Very High |
| Phosphorus | 99.7 mg | 10% | Mid 40% | Average |
| Potassium | 0.29 mg | 0.01% | Bottom 30% | Low |
| Sodium | 66.8 mg | 2.8% | Bottom 30% | Low |
| Zinc | 0.58 mg | 3.9% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.58 mg | 29.1% | Top 30% | High |
| Selenium | 14.8 mcg | 21.2% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 2.76 g | 0.9% | Bottom 30% | Low |
| Dietary Fiber | 1.9 g | 7.6% | Top 30% | High |
| Sugars | 0.4 g | |||
| Glucose | 0.3 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.3 g | 16.6% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.6 mg | |||
| Methionine | 0.3 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.6 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.6 mg | |||
| Aspartic Acid | 0.9 mg | |||
| Glutamic Acid | 1.2 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0.3 mg | |||
| Serine | 0.3 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 0.58 g | 0.89% | Bottom 30% | Low |
| Saturated Fat | 0.06 g | 0.29% | Bottom 10% | Very Low |
| Monounsaturated Fat | 0 g | |||
| Polyunsaturated Fat | 0 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 160 Calories from Fat 18
% Daily Value *
Total Fat 2 g 3.1%
Saturated Fat 0.2 g 1%
Trans Fat
Cholesterol 49.1 mg 16.4%
Sodium 229.8 mg 9.6%
Total Carbohydrates 9.5 g 3.2%
Dietary Fiber 6.5 g26%
Sugars 1.4 g
Protein 28.6 g 57.2%
Vitamin A 0.5% Vitamin C 23.3%
Calcium 31.1% Iron 27.8%
*Based on a 2000 Calorie diet
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