Lentil & Brown Rice casserole with Veggies Recipe
Lentil & Brown Rice casserole with Veggies has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C and Folate.
The food contains 28.7g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 9.2 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 low density of Sodium, thus making it suitable 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
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 85, for Lentil & Brown Rice casserole with Veggies, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 19% | |
| Calories from Fat | 20% | |
| Calories from Carbs | 61% |
Why this is good for you
- High in Vitamin C
- Very low in Cholesterol
- Low in Sodium
- High in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 145 IU | 2.9% | ||
| Vitamin C | 12.7 mg | 21.2% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.44 mg | 1.5% | ||
| Thiamin | 0.17 mg | 11.1% | ||
| Riboflavin | 0.23 mg | 13.8% | ||
| Niacin | 1.4 mg | 7.1% | ||
| Vitamin B6 | 0.25 mg | 12.5% | ||
| Folate | 85.2 mcg | 21.3% | ||
| Vitamin B12 | 0.46 mcg | 7.6% | ||
| Pantothenic Acid | 0.93 mg | 9.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 165 mg | 16.5% | ||
| Iron | 1.6 mg | 9% | ||
| Magnesium | 51.6 mg | 12.9% | ||
| Phosphorus | 234 mg | 23.4% | ||
| Potassium | 462.4 mg | 13.2% | ||
| Sodium | 60.3 mg | 2.5% | ||
| Zinc | 1.6 mg | 10.6% | ||
| Copper | 0.15 mg | 7.6% | ||
| Manganese | 0.61 mg | 30.6% | ||
| Selenium | 4.1 mcg | 5.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 28.7 g | 9.6% | ||
| Dietary Fiber | 4.4 g | 17.6% | ||
| Sugars | 7.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9.2 g | 18.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.2 g | 6.5% | ||
| Saturated Fat | 1.2 g | 6% | ||
| Monounsaturated Fat | 2.2 g | |||
| Polyunsaturated Fat | 0.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 182 Calories from Fat 0
% Daily Value *
Total Fat 4.2 g 6.5%
Saturated Fat 1.2 g 6%
Trans Fat
Cholesterol 4.9 mg 1.6%
Sodium 60.3 mg 2.5%
Total Carbohydrates 28.7 g 9.6%
Dietary Fiber 4.4 g17.6%
Sugars 7.2 g
Protein 9.2 g 18.4%
Vitamin A 2.9% Vitamin C 21.2%
Calcium 16.5% Iron 9%
*Based on a 2000 Calorie diet
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