Geoff's Tuna Casserole (1 C Joy of Cooking) Recipe
Geoff's Tuna Casserole (1 C Joy of Cooking) has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Thiamin, Riboflavin, Niacin and Folate.
The food contains 45.5g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 13.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average 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".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, 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 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 Geoff's Tuna Casserole (1 C Joy of Cooking) has been given a composite ranking of 52, and in moderation.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 32% | |
| Calories from Carbs | 52% |
Why this is good for you
- High in Protein
- High in Niacin
- High in Riboflavin
- Very high in Thiamin
- High in Calcium
- Very high in Folate
Why this is bad for you
- High in Cholesterol
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 500 IU | 10% | ||
| Vitamin C | 3.4 mg | 5.7% | ||
| Vitamin D | 41.2 IU | 10.3% | ||
| Vitamin E | 0.32 mg | 1.1% | ||
| Thiamin | 0.62 mg | 41.5% | ||
| Riboflavin | 0.47 mg | 27.9% | ||
| Niacin | 4.8 mg | 24% | ||
| Vitamin B6 | 0.13 mg | 6.3% | ||
| Folate | 141.6 mcg | 35.4% | ||
| Vitamin B12 | 0.62 mcg | 10.4% | ||
| Pantothenic Acid | 0.79 mg | 7.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 205 mg | 20.5% | ||
| Iron | 2.8 mg | 15.5% | ||
| Magnesium | 45.2 mg | 11.3% | ||
| Phosphorus | 256 mg | 25.6% | ||
| Potassium | 280.6 mg | 8% | ||
| Sodium | 141.7 mg | 5.9% | ||
| Zinc | 1.6 mg | 10.7% | ||
| Copper | 0.2 mg | 10.1% | ||
| Manganese | 0.44 mg | 21.8% | ||
| Selenium | 35.4 mcg | 50.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 45.5 g | 15.2% | ||
| Dietary Fiber | 1.9 g | 7.6% | ||
| Sugars | 4.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 13.6 g | 27.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 12.3 g | 18.9% | ||
| Saturated Fat | 6.7 g | 33.5% | ||
| Monounsaturated Fat | 3.5 g | |||
| Polyunsaturated Fat | 1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 349 Calories from Fat 0
% Daily Value *
Total Fat 12.3 g 18.9%
Saturated Fat 6.7 g 33.5%
Trans Fat
Cholesterol 78.5 mg 26.2%
Sodium 141.7 mg 5.9%
Total Carbohydrates 45.5 g 15.2%
Dietary Fiber 1.9 g7.6%
Sugars 4.4 g
Protein 13.6 g 27.2%
Vitamin A 10% Vitamin C 5.7%
Calcium 20.5% Iron 15.5%
*Based on a 2000 Calorie diet
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