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Manly Spinach & Rice Casserole - Recipe and Nutrition Facts
28

Manly Spinach & Rice Casserole Recipe

Manly Spinach & Rice Casserole has a very high-calorie, high-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 50.5g 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. With 39.5 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.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's high MUFA and average 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 5 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 very high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 a very high 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 28, for Manly Spinach & Rice Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat55%
 Calories from Carbs25%

Why this is good for you

  • Very high in Protein

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 A2.7 IU0.1%Mid 40%Average
Retinol64.9 mcg
Vitamin C8 mg13.4%Top 30%High
Vitamin D12.2 IU3.1%Top 30%High
Thiamin0.38 mg25.4%Top 10%Very High
Riboflavin0.38 mg22.5%Top 10%Very High
Niacin4.2 mg21%Top 30%High
Vitamin B60.38 mg19.1%Top 10%Very High
Folate98.5 mcg24.6%Top 10%Very High
Folic Acid39.3 mcg
Vitamin B120.38 mcg6.4%Top 30%High
Pantothenic Acid0.76 mg7.6%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium140.1 mg14%Top 10%Very High
Iron1.9 mg10.6%Top 30%High
Magnesium42 mg10.5%Top 30%High
Phosphorus251.1 mg25.1%Top 10%Very High
Potassium0.38 mg0.01%Bottom 30%Low
Sodium756 mg31.5%Top 10%Very High
Zinc1.9 mg12.7%Top 10%Very High
Copper0 mg
Manganese0.38 mg19.1%Top 30%High
Selenium20.6 mcg29.4%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate19.3 g6.4%Mid 40%Average
Dietary Fiber0.8 g3.2%Mid 40%Average
Starch0 g
Sugars0.9 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.1 g30.2%Top 10%Very High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.8 mg
Leucine0.8 mg
Lysine1.1 mg
Methionine0.4 mg
Cystine0 mg
Phenylalanine0.8 mg
Tyrosine0.4 mg
Valine0.8 mg
Arginine0.8 mg
Histidine0.4 mg
Alanine0.8 mg
Aspartic Acid1.1 mg
Glutamic Acid2.3 mg
Glycine0.8 mg
Proline0 mg
Serine0.8 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat18.4 g28.2%Top 30%High
Saturated Fat8.5 g42.6%Top 30%High
Monounsaturated Fat6.5 g
Polyunsaturated Fat1.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water95 g
Ash3.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 799 Calories from Fat 433

% Daily Value *

Total Fat 48.1 g 74%

Saturated Fat 22.3 g 111.5%

Trans Fat

Cholesterol 118.4 mg 39.5%

Sodium 1980.7 mg 82.5%

Total Carbohydrates 50.5 g 16.8%

Dietary Fiber 2.1 g8.4%

Sugars 2.3 g

Protein 39.5 g 79%

Vitamin A 0.1% Vitamin C 35%

Calcium 36.7% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/manly-spinach-rice-casserole-353014 Embed Table:

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