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Ham , Broccoli and Rice Casserole 1 - Recipe and Nutrition Facts
38

Ham, Broccoli and Rice Casserole 1 Recipe

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.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat58%
 Calories from Carbs21%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.71 IU0.01%Mid 40%Average
Retinol83.7 mcg
Vitamin C15.6 mg26%Top 30%High
Vitamin D13.8 IU3.5%Top 30%High
Thiamin0.35 mg23.6%Top 10%Very High
Riboflavin0.35 mg20.9%Top 10%Very High
Niacin1.8 mg8.9%Mid 40%Average
Vitamin B60.35 mg17.7%Top 10%Very High
Folate55 mcg13.7%Top 30%High
Folic Acid11.3 mcg
Vitamin B120.35 mcg5.9%Top 30%High
Pantothenic Acid0.35 mg3.5%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium155 mg15.5%Top 10%Very High
Iron1.1 mg5.9%Mid 40%Average
Magnesium25.2 mg6.3%Top 30%High
Phosphorus186.9 mg18.7%Top 30%High
Potassium287.6 mg8.2%Top 30%High
Sodium507.3 mg21.1%Top 30%High
Zinc1.4 mg9.5%Top 30%High
Copper0 mg
Manganese0.35 mg17.7%Top 30%High
Selenium16.3 mcg23.3%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate12.6 g4.2%Mid 40%Average
Dietary Fiber1.9 g7.5%Top 30%High
Sugars1.8 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.7 g25.4%Top 30%High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.7 mg
Leucine0.7 mg
Lysine1.1 mg
Methionine0.4 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.7 mg
Arginine0.7 mg
Histidine0.4 mg
Alanine0.7 mg
Aspartic Acid1.1 mg
Glutamic Acid2.1 mg
Glycine0.4 mg
Proline0 mg
Serine0.7 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.5 g23.9%Top 30%High
Saturated Fat7.7 g38.7%Top 30%High
Monounsaturated Fat5.3 g
Polyunsaturated Fat1.8 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/ham-broccoli-and-rice-casserole-191350 Embed Table:

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