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Emily's Brown Rice , Chicken and Veggie Casserole - Recipe and Nutrition Facts
70

Emily's Brown Rice, Chicken and Veggie Casserole Recipe

Emily's Brown Rice, Chicken and Veggie Casserole has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Niacin.

The food contains 32g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

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 an average 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 70, for Emily's Brown Rice, Chicken and Veggie Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat13%
 Calories from Carbs63%

Why this is good for you

  • High in Protein
  • High in Niacin
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A270 IU5.4%
Vitamin C9.2 mg15.3%
Vitamin D0 IU
Vitamin E0.32 mg1.1%
Thiamin0.13 mg8.5%
Riboflavin0.12 mg6.9%
Niacin5.3 mg26.5%
Vitamin B60.25 mg12.3%
Folate27.6 mcg6.9%
Vitamin B120.16 mcg2.6%
Pantothenic Acid0.83 mg8.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium21 mg2.1%
Iron1.2 mg6.8%
Magnesium50.8 mg12.7%
Phosphorus114 mg11.4%
Potassium297 mg8.5%
Sodium121.7 mg5.1%
Zinc1.6 mg10.5%
Copper0.2 mg10.1%
Manganese0.16 mg7.8%
Selenium7.1 mcg10.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32 g10.7%
Dietary Fiber2.2 g8.8%
Sugars0.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.6 g25.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.9 g4.5%
Saturated Fat0.4 g2%
Monounsaturated Fat0.6 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 205 Calories from Fat 0

% Daily Value *

Total Fat 2.9 g 4.5%

Saturated Fat 0.4 g 2%

Trans Fat

Cholesterol 34.1 mg 11.4%

Sodium 121.7 mg 5.1%

Total Carbohydrates 32 g 10.7%

Dietary Fiber 2.2 g8.8%

Sugars 0.4 g

Protein 12.6 g 25.2%

Vitamin A 5.4% Vitamin C 15.3%

Calcium 2.1% Iron 6.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1485732 Embed Table:

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