Lentils and Rice Casserole 1 Recipe
Lentils and Rice Casserole 1 has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.
The food contains 50.5g 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 21.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low 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 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. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high 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 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 87, for Lentils and Rice Casserole 1, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 21% | |
| Calories from Fat | 29% | |
| Calories from Carbs | 49% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Vitamin C
- Very high in Dietary Fiber
- High in Calcium
- High in Iron
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.34 IU | 0.01% | Bottom 30% | Low |
| Retinol | 32 mcg | |||
| Vitamin C | 13.5 mg | 22.4% | Top 30% | High |
| Vitamin D | 2.7 IU | 0.7% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1 mg | 5.1% | Mid 40% | Average |
| Vitamin B6 | 0.34 mg | 16.8% | Top 30% | High |
| Folate | 72.4 mcg | 18.1% | Top 10% | Very High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.34 mg | 3.4% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 100 mg | 10% | Top 30% | High |
| Iron | 1.3 mg | 7.5% | Top 30% | High |
| Magnesium | 36.4 mg | 9.1% | Top 30% | High |
| Phosphorus | 150.2 mg | 15% | Top 30% | High |
| Potassium | 262 mg | 7.5% | Top 30% | High |
| Sodium | 116.2 mg | 4.8% | Mid 40% | Average |
| Zinc | 1.3 mg | 9% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0.67 mg | 33.7% | Top 10% | Very High |
| Selenium | 2.7 mcg | 3.8% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 17 g | 5.7% | Mid 40% | Average |
| Dietary Fiber | 5.2 g | 20.6% | Top 10% | Very High |
| Sugars | 1.8 g | |||
| Glucose | 0.7 mg | |||
| Fructose | 0.7 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.3 g | 14.5% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.7 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 0.7 mg | |||
| Glutamic Acid | 1.3 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0 mg | |||
| Serine | 0.3 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.5 g | 6.9% | Mid 40% | Average |
| Saturated Fat | 2.5 g | 12.6% | Mid 40% | Average |
| Monounsaturated Fat | 1.3 g | |||
| Polyunsaturated Fat | 0.3 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.3 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 405 Calories from Fat 120
% Daily Value *
Total Fat 13.3 g 20.5%
Saturated Fat 7.5 g 37.5%
Trans Fat
Cholesterol 35.6 mg 11.9%
Sodium 345.2 mg 14.4%
Total Carbohydrates 50.5 g 16.8%
Dietary Fiber 15.3 g61.2%
Sugars 5.2 g
Protein 21.6 g 43.2%
Vitamin A 0% Vitamin C 66.7%
Calcium 29.7% Iron 22.2%
*Based on a 2000 Calorie diet
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