Green Rice Comfort Caserole Recipe
Green Rice Comfort Caserole has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 23.7g 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 8.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average 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 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
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 67, for Green Rice Comfort Caserole, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 37% | |
| Calories from Carbs | 47% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
Why this is bad for you
- High in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1510 IU | 30.2% | ||
| Vitamin C | 42.1 mg | 70.1% | ||
| Vitamin D | 11.2 IU | 2.8% | ||
| Vitamin E | 1.5 mg | 5.1% | ||
| Thiamin | 0.13 mg | 8.7% | ||
| Riboflavin | 0.25 mg | 14.6% | ||
| Niacin | 1.9 mg | 9.7% | ||
| Vitamin B6 | 0.25 mg | 12.7% | ||
| Folate | 76.8 mcg | 19.2% | ||
| Vitamin B12 | 0.05 mcg | 0.9% | ||
| Pantothenic Acid | 0.88 mg | 8.8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 158 mg | 15.8% | ||
| Iron | 1.2 mg | 6.8% | ||
| Magnesium | 44.4 mg | 11.1% | ||
| Phosphorus | 290 mg | 29% | ||
| Potassium | 361.5 mg | 10.3% | ||
| Sodium | 513.3 mg | 21.4% | ||
| Zinc | 1.3 mg | 8.7% | ||
| Copper | 0.2 mg | 10.1% | ||
| Manganese | 0.72 mg | 35.8% | ||
| Selenium | 9.7 mcg | 13.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 23.7 g | 7.9% | ||
| Dietary Fiber | 3.6 g | 14.4% | ||
| Sugars | 2.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.3 g | 16.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.2 g | 12.6% | ||
| Saturated Fat | 4.2 g | 21% | ||
| Monounsaturated Fat | 1.1 g | |||
| Polyunsaturated Fat | 0.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 196 Calories from Fat 0
% Daily Value *
Total Fat 8.2 g 12.6%
Saturated Fat 4.2 g 21%
Trans Fat
Cholesterol 19.4 mg 6.5%
Sodium 513.3 mg 21.4%
Total Carbohydrates 23.7 g 7.9%
Dietary Fiber 3.6 g14.4%
Sugars 2.5 g
Protein 8.3 g 16.6%
Vitamin A 30.2% Vitamin C 70.1%
Calcium 15.8% Iron 6.8%
*Based on a 2000 Calorie diet
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