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Janelle's Tuna Casserole - Recipe and Nutrition Facts
49

Janelle's Tuna Casserole Recipe

Janelle's Tuna Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Thiamin and Folate.

The food contains 28.2g 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 12.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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".

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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a 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 Janelle's Tuna Casserole has been given a composite ranking of 49, and in moderation.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat25%
 Calories from Carbs52%

Why this is good for you

  • High in Protein
  • High in Thiamin
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A370 IU7.4%
Vitamin C3.8 mg6.3%
Vitamin D0 IU
Vitamin E0.24 mg0.8%
Thiamin0.35 mg23.6%
Riboflavin0.19 mg10.9%
Niacin2.7 mg13.6%
Vitamin B60.06 mg3%
Folate88 mcg22%
Vitamin B120.11 mcg1.9%
Pantothenic Acid0.32 mg3.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium72 mg7.2%
Iron2.1 mg11.5%
Magnesium25.2 mg6.3%
Phosphorus99 mg9.9%
Potassium153.1 mg4.4%
Sodium476.9 mg19.9%
Zinc0.84 mg5.6%
Copper0.17 mg8.3%
Manganese0.35 mg17.4%
Selenium18.3 mcg26.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate28.2 g9.4%
Dietary Fiber2.4 g9.6%
Sugars2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.2 g24.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.1 g9.4%
Saturated Fat2.4 g12%
Monounsaturated Fat1.1 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 216 Calories from Fat 0

% Daily Value *

Total Fat 6.1 g 9.4%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 44.2 mg 14.7%

Sodium 476.9 mg 19.9%

Total Carbohydrates 28.2 g 9.4%

Dietary Fiber 2.4 g9.6%

Sugars 2 g

Protein 12.2 g 24.4%

Vitamin A 7.4% Vitamin C 6.3%

Calcium 7.2% Iron 11.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=288920 Embed Table:

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