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In the Pantry Tuna-Rice Casserole - Recipe and Nutrition Facts
28

In the Pantry Tuna-Rice Casserole Recipe

In the Pantry Tuna-Rice Casserole has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B12, Riboflavin, Niacin and Folate.

The food contains 49.9g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 31.6 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.

Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 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 In the Pantry Tuna-Rice Casserole has been given a composite ranking of 28, and in moderation.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat48%
 Calories from Carbs32%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Riboflavin
  • Very high in Calcium
  • High in Iron
  • Very high in Vitamin B12

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 A0.43 IU0.01%Bottom 30%Low
Retinol83.8 mcg
Vitamin C3 mg5%Mid 40%Average
Vitamin D19.6 IU4.9%Top 30%High
Thiamin0 mg
Riboflavin0.43 mg25%Top 10%Very High
Niacin2.6 mg12.8%Top 30%High
Vitamin B60 mg
Folate46.8 mcg11.7%Top 30%High
Folic Acid33.2 mcg
Vitamin B120.85 mcg14.2%Top 10%Very High
Pantothenic Acid0.85 mg8.5%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium196.6 mg19.7%Top 10%Very High
Iron1.7 mg9.5%Top 30%High
Magnesium30.2 mg7.6%Top 30%High
Phosphorus237.9 mg23.8%Top 10%Very High
Potassium243 mg6.9%Top 30%High
Sodium464 mg19.3%Top 30%High
Zinc1.7 mg11.3%Top 30%High
Copper0 mg
Manganese0.43 mg21.3%Top 30%High
Selenium23.4 mcg33.4%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.2 g7.1%Mid 40%Average
Dietary Fiber0.3 g1.2%Bottom 30%Low
Sugars0.4 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.4 g26.9%Top 30%High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.9 mg
Leucine0.9 mg
Lysine1.3 mg
Methionine0.4 mg
Cystine0 mg
Phenylalanine0.9 mg
Tyrosine0.4 mg
Valine0.9 mg
Arginine0.9 mg
Histidine0.4 mg
Alanine0.4 mg
Aspartic Acid1.3 mg
Glutamic Acid2.6 mg
Glycine0.4 mg
Proline0.9 mg
Serine0.9 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat14.1 g21.7%Top 30%High
Saturated Fat8 g40%Top 30%High
Monounsaturated Fat3.8 g
Polyunsaturated Fat1.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 631 Calories from Fat 299

% Daily Value *

Total Fat 33.2 g 51.1%

Saturated Fat 18.8 g 94%

Trans Fat

Cholesterol 97.1 mg 32.4%

Sodium 1090.3 mg 45.4%

Total Carbohydrates 49.9 g 16.6%

Dietary Fiber 0.7 g2.8%

Sugars 1 g

Protein 31.6 g 63.2%

Vitamin A 0% Vitamin C 11.7%

Calcium 46.2% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/in-the-pantry-tuna-rice-casserole-208214 Embed Table:

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