Meredith's Southwest Casserole has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Calcium, Vitamin B6, Riboflavin and Niacin.
The food contains 17g of carbs. The carbohydrate profile of the the food reveals it is low 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 27.4 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.
Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's high MUFA and average PUFA. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It has a very high density of Sodium, thus making it unsuitable 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.
Based on the composite nutritive standing Meredith's Southwest Casserole has been given a composite ranking of 36, and in moderation.
Calories from Protein | 15% | |
Calories from Fat | 76% | |
Calories from Carbs | 9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.71 IU | 0.01% | Mid 40% | Average |
Retinol | 68.8 mcg | |||
Vitamin C | 3.9 mg | 6.5% | Mid 40% | Average |
Vitamin D | 26.2 IU | 6.6% | Top 10% | Very High |
Thiamin | 0 mg | |||
Riboflavin | 0.35 mg | 20.9% | Top 10% | Very High |
Niacin | 2.5 mg | 12.4% | Top 30% | High |
Vitamin B6 | 0.35 mg | 17.7% | Top 30% | High |
Folate | 23 mcg | 5.8% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.35 mcg | 5.9% | Top 30% | High |
Pantothenic Acid | 0.71 mg | 7.1% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 91.5 mg | 9.1% | Top 30% | High |
Iron | 1.1 mg | 5.9% | Mid 40% | Average |
Magnesium | 19.5 mg | 4.9% | Mid 40% | Average |
Phosphorus | 133.7 mg | 13.4% | Top 30% | High |
Potassium | 293.3 mg | 8.4% | Top 30% | High |
Sodium | 493.8 mg | 20.6% | Top 30% | High |
Zinc | 1.4 mg | 9.5% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 2.5 mcg | 3.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 6 g | 2% | Bottom 30% | Low |
Dietary Fiber | 1.7 g | 7% | Mid 40% | Average |
Sugars | 1.2 g | |||
Glucose | 0.4 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.7 g | 19.4% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.7 mg | |||
Methionine | 0.4 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0.4 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.7 mg | |||
Glutamic Acid | 1.8 mg | |||
Glycine | 0.4 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 22.4 g | 34.5% | Top 10% | Very High |
Saturated Fat | 9 g | 45.2% | Top 30% | High |
Monounsaturated Fat | 8.9 g | |||
Polyunsaturated Fat | 2.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 739 Calories from Fat 569
% Daily Value *
Total Fat 63.3 g 97.4%
Saturated Fat 25.5 g 127.5%
Trans Fat
Cholesterol 136.3 mg 45.4%
Sodium 1392.5 mg 58%
Total Carbohydrates 17 g 5.7%
Dietary Fiber 4.9 g19.6%
Sugars 3.4 g
Protein 27.4 g 54.8%
Vitamin A 0% Vitamin C 18.3%
Calcium 25.8% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 203
Protein 13 g | Carbs 15 g | Fat 9.8 g
Per Serving | Calories 98
Protein 4.2 g | Carbs 10.2 g | Fat 5.1 g
Per Serving | Calories 206
Protein 10.2 g | Carbs 14.9 g | Fat 11.7 g
Per Serving | Calories 91
Protein 1.5 g | Carbs 12.5 g | Fat 4.3 g
Per Serving | Calories 132
Protein 7.4 g | Carbs 7.1 g | Fat 8.2 g
Per Serving | Calories 147
Protein 13.1 g | Carbs 21.5 g | Fat 0.7 g
Per Serving | Calories 134
Protein 17.1 g | Carbs 1.68 g | Fat 6.1 g
Per Serving | Calories 169
Protein 8.8 g | Carbs 18 g | Fat 7 g