French Onion, Rice and Vegetable Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium and Vitamin C.
The food contains 40.5g 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 16.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average 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 has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to French cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing French Onion, Rice and Vegetable Casserole has been given a composite ranking of 71, and in moderation.
Calories from Protein | 19% | |
Calories from Fat | 33% | |
Calories from Carbs | 47% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 3.6 IU | 0.1% | Mid 40% | Average |
Retinol | 25.2 mcg | |||
Vitamin C | 4.8 mg | 8% | Mid 40% | Average |
Vitamin D | 2.1 IU | 0.5% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.9 mg | 4.5% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 21.6 mcg | 5.4% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.3 mg | 3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 95.8 mg | 9.6% | Top 30% | High |
Iron | 0.9 mg | 5% | Mid 40% | Average |
Magnesium | 24 mg | 6% | Mid 40% | Average |
Phosphorus | 101.5 mg | 10.2% | Mid 40% | Average |
Potassium | 170 mg | 4.9% | Mid 40% | Average |
Sodium | 266.7 mg | 11.1% | Mid 40% | Average |
Zinc | 0.9 mg | 6% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.6 mg | 30% | Top 30% | High |
Selenium | 4.2 mcg | 6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 12.2 g | 4.1% | Mid 40% | Average |
Dietary Fiber | 2 g | 7.8% | Top 30% | High |
Sugars | 2 g | |||
Glucose | 0.3 mg | |||
Fructose | 0.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5 g | 10% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.3 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.3 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0.3 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 0.9 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.3 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.8 g | 5.9% | Mid 40% | Average |
Saturated Fat | 2.1 g | 10.5% | Mid 40% | Average |
Monounsaturated Fat | 1.2 g | |||
Polyunsaturated Fat | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.5 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 330 Calories from Fat 114
% Daily Value *
Total Fat 12.7 g 19.5%
Saturated Fat 7 g 35%
Trans Fat
Cholesterol 33.8 mg 11.3%
Sodium 888 mg 37%
Total Carbohydrates 40.5 g 13.5%
Dietary Fiber 6.5 g26%
Sugars 6.8 g
Protein 16.7 g 33.4%
Vitamin A 0.2% Vitamin C 26.7%
Calcium 31.9% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 82
Protein 2.8 g | Carbs 6.7 g | Fat 5 g
Per Serving | Calories 176
Protein 5.2 g | Carbs 19.1 g | Fat 8.9 g
Per Serving | Calories 162
Protein 6.7 g | Carbs 12.9 g | Fat 9.4 g
Per Serving | Calories 236
Protein 11.9 g | Carbs 28.6 g | Fat 7.8 g
Per Serving | Calories 157
Protein 16.4 g | Carbs 5 g | Fat 8 g
Per Serving | Calories 68
Protein 1.8 g | Carbs 6 g | Fat 4.3 g
Per Serving | Calories 21
Protein 0.6 g | Carbs 5 g | Fat 0.11 g