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Dandelion Casserole - Recipe and Nutrition Facts
68

Dandelion Casserole Recipe

Dandelion Casserole has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Riboflavin and Niacin.

The food contains 53.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 34 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 high MUFA and average PUFA. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

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 6 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 a very high density of Sodium, it is unsuitable 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.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Dandelion Casserole has been given a composite ranking of 68, and in moderation.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat33%
 Calories from Carbs41%

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 Dietary Fiber

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1.7 IU0%Mid 40%Average
Retinol11.3 mcg
Vitamin C9.6 mg16%Top 30%High
Vitamin D9.9 IU2.5%Top 30%High
Thiamin0 mg
Riboflavin0.29 mg17.1%Top 10%Very High
Niacin1.7 mg8.7%Mid 40%Average
Vitamin B60.29 mg14.5%Top 30%High
Folate19.2 mcg4.8%Mid 40%Average
Folic Acid4.4 mcg
Vitamin B120.29 mcg4.8%Top 30%High
Pantothenic Acid0.29 mg2.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium86.6 mg8.7%Top 30%High
Iron1.7 mg9.7%Top 30%High
Magnesium28.2 mg7%Top 30%High
Phosphorus101.2 mg10.1%Mid 40%Average
Potassium0.29 mg0.01%Bottom 30%Low
Sodium566.7 mg23.6%Top 10%Very High
Zinc0.87 mg5.8%Mid 40%Average
Copper0 mg
Manganese0.29 mg14.5%Top 30%High
Selenium4.9 mcg7.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.6 g5.2%Mid 40%Average
Dietary Fiber2.6 g10.5%Top 30%High
Sugars3 g
Glucose1.2 mg
Fructose0.9 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.9 g19.8%Top 30%High
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.6 mg
Glutamic Acid1.2 mg
Glycine0.3 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.6 g8.7%Mid 40%Average
Saturated Fat2 g10%Mid 40%Average
Monounsaturated Fat8.7 g
Polyunsaturated Fat1.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 519 Calories from Fat 174

% Daily Value *

Total Fat 19.4 g 29.8%

Saturated Fat 6.9 g 34.5%

Trans Fat

Cholesterol 109.9 mg 36.6%

Sodium 1949.6 mg 81.2%

Total Carbohydrates 53.8 g 17.9%

Dietary Fiber 9 g36%

Sugars 10.4 g

Protein 34 g 68%

Vitamin A 0.1% Vitamin C 55%

Calcium 29.8% Iron 33.3%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/dandelion-casserole-90893 Embed Table:

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