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Lentil Zucchini Caulflower Casserole - Recipe and Nutrition Facts
73

Lentil Zucchini Caulflower Casserole Recipe

Lentil Zucchini Caulflower Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin C and Folate.

The food contains 25.8g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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.

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. 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.

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 73, for Lentil Zucchini Caulflower Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein27%
 Calories from Fat26%
 Calories from Carbs47%

Why this is good for you

  • High in Protein
  • High in Vitamin A
  • High in Vitamin C
  • No Cholesterol
  • High in Dietary Fiber
  • Very high in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1055 IU21.1%
Vitamin C17.7 mg29.5%
Vitamin D0 IU
Vitamin E0.08 mg0.27%
Thiamin0.13 mg8.8%
Riboflavin0.07 mg4.2%
Niacin0.9 mg4.5%
Vitamin B60.2 mg9.8%
Folate139.2 mcg34.8%
Vitamin B120 mcg
Pantothenic Acid0.65 mg6.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium54 mg5.4%
Iron3.3 mg18.2%
Magnesium30 mg7.5%
Phosphorus137 mg13.7%
Potassium361.4 mg10.3%
Sodium444.8 mg18.5%
Zinc0.96 mg6.4%
Copper0.18 mg9.2%
Manganese0.39 mg19.3%
Selenium2 mcg2.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate25.8 g8.6%
Dietary Fiber6.9 g27.6%
Sugars9.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.6 g29.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.2 g9.5%
Saturated Fat2.8 g14%
Monounsaturated Fat0 g
Polyunsaturated Fat0.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 207 Calories from Fat 0

% Daily Value *

Total Fat 6.2 g 9.5%

Saturated Fat 2.8 g 14%

Trans Fat

Cholesterol 0 mg

Sodium 444.8 mg 18.5%

Total Carbohydrates 25.8 g 8.6%

Dietary Fiber 6.9 g27.6%

Sugars 9.2 g

Protein 14.6 g 29.2%

Vitamin A 21.1% Vitamin C 29.5%

Calcium 5.4% Iron 18.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1476203 Embed Table:

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