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Fish , broccoli and rice casserole - Recipe and Nutrition Facts
72

Fish, broccoli and rice casserole Recipe

Fish, broccoli and rice casserole has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B12, Vitamin C, Niacin and Folate.

The food contains 55.5g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 28.1 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 low MUFA and average 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 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 has a low 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 72, for Fish, broccoli and rice casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat29%
 Calories from Carbs47%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • High in Vitamin A
  • Very high in Vitamin C
  • High in Dietary Fiber
  • Very high in Calcium

Why this is bad for you

  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1250 IU25%
Vitamin C49.9 mg83.2%
Vitamin D12.4 IU3.1%
Vitamin E1.2 mg4.1%
Thiamin0.2 mg13.5%
Riboflavin0.16 mg9.6%
Niacin4 mg20.2%
Vitamin B60.33 mg16.4%
Folate84.8 mcg21.2%
Vitamin B123.6 mcg59.9%
Pantothenic Acid0.81 mg8.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium429 mg42.9%
Iron1.1 mg5.9%
Magnesium32 mg8%
Phosphorus205 mg20.5%
Potassium867.5 mg24.8%
Sodium2 mg0.1%
Zinc0.63 mg4.2%
Copper0.08 mg3.8%
Manganese0.26 mg13%
Selenium10.5 mcg15%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate55.5 g18.5%
Dietary Fiber5.1 g20.4%
Sugars4.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein28.1 g56.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15 g23.1%
Saturated Fat4.8 g24%
Monounsaturated Fat1.9 g
Polyunsaturated Fat3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 505 Calories from Fat 0

% Daily Value *

Total Fat 15 g 23.1%

Saturated Fat 4.8 g 24%

Trans Fat

Cholesterol 57.8 mg 19.3%

Sodium 2 mg 0.1%

Total Carbohydrates 55.5 g 18.5%

Dietary Fiber 5.1 g20.4%

Sugars 4.3 g

Protein 28.1 g 56.2%

Vitamin A 25% Vitamin C 83.2%

Calcium 42.9% Iron 5.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=329083 Embed Table:

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