Ham, Broccoli and Rice Casserole 1 has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 35.6g 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 35.8 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.
However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's high MUFA and average 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 very high density of Sodium, thus making it unsuitable 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 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 Ham, Broccoli and Rice Casserole 1 has been given a composite ranking of 38, and in moderation.
Calories from Protein | 21% | |
Calories from Fat | 58% | |
Calories from Carbs | 21% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.71 IU | 0.01% | Mid 40% | Average |
Retinol | 83.7 mcg | |||
Vitamin C | 15.6 mg | 26% | Top 30% | High |
Vitamin D | 13.8 IU | 3.5% | Top 30% | High |
Thiamin | 0.35 mg | 23.6% | Top 10% | Very High |
Riboflavin | 0.35 mg | 20.9% | Top 10% | Very High |
Niacin | 1.8 mg | 8.9% | Mid 40% | Average |
Vitamin B6 | 0.35 mg | 17.7% | Top 10% | Very High |
Folate | 55 mcg | 13.7% | Top 30% | High |
Folic Acid | 11.3 mcg | |||
Vitamin B12 | 0.35 mcg | 5.9% | Top 30% | High |
Pantothenic Acid | 0.35 mg | 3.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 155 mg | 15.5% | Top 10% | Very High |
Iron | 1.1 mg | 5.9% | Mid 40% | Average |
Magnesium | 25.2 mg | 6.3% | Top 30% | High |
Phosphorus | 186.9 mg | 18.7% | Top 30% | High |
Potassium | 287.6 mg | 8.2% | Top 30% | High |
Sodium | 507.3 mg | 21.1% | Top 30% | High |
Zinc | 1.4 mg | 9.5% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.35 mg | 17.7% | Top 30% | High |
Selenium | 16.3 mcg | 23.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 12.6 g | 4.2% | Mid 40% | Average |
Dietary Fiber | 1.9 g | 7.5% | Top 30% | High |
Sugars | 1.8 g | |||
Glucose | 0.4 mg | |||
Fructose | 0.4 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12.7 g | 25.4% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.7 mg | |||
Leucine | 0.7 mg | |||
Lysine | 1.1 mg | |||
Methionine | 0.4 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.7 mg | |||
Arginine | 0.7 mg | |||
Histidine | 0.4 mg | |||
Alanine | 0.7 mg | |||
Aspartic Acid | 1.1 mg | |||
Glutamic Acid | 2.1 mg | |||
Glycine | 0.4 mg | |||
Proline | 0 mg | |||
Serine | 0.7 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 15.5 g | 23.9% | Top 30% | High |
Saturated Fat | 7.7 g | 38.7% | Top 30% | High |
Monounsaturated Fat | 5.3 g | |||
Polyunsaturated Fat | 1.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.5 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 680 Calories from Fat 394
% Daily Value *
Total Fat 43.8 g 67.4%
Saturated Fat 21.8 g 109%
Trans Fat
Cholesterol 139 mg 46.3%
Sodium 1430.6 mg 59.6%
Total Carbohydrates 35.6 g 11.9%
Dietary Fiber 5.3 g21.2%
Sugars 5 g
Protein 35.8 g 71.6%
Vitamin A 0% Vitamin C 73.3%
Calcium 43.7% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 152
Protein 10.3 g | Carbs 8.6 g | Fat 8.5 g
Per Serving | Calories 193
Protein 11.8 g | Carbs 22.1 g | Fat 6.7 g
Per Serving | Calories 178
Protein 9.2 g | Carbs 7.6 g | Fat 12.4 g
Per Serving | Calories 166
Protein 8.6 g | Carbs 12.4 g | Fat 9.2 g
Per Serving | Calories 278
Protein 16.8 g | Carbs 11.2 g | Fat 18 g
Per Serving | Calories 112
Protein 4.5 g | Carbs 18.1 g | Fat 3.1 g
Per Serving | Calories 357
Protein 19.9 g | Carbs 9 g | Fat 26.5 g
Per Serving | Calories 493
Protein 19.3 g | Carbs 8.9 g | Fat 42.6 g