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Meredith's Southwest Casserole - Recipe and Nutrition Facts
36

Meredith's Southwest Casserole Recipe

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.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat76%
 Calories from Carbs9%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Riboflavin
  • High in Calcium

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietAVERAGE
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.71 IU0.01%Mid 40%Average
Retinol68.8 mcg
Vitamin C3.9 mg6.5%Mid 40%Average
Vitamin D26.2 IU6.6%Top 10%Very High
Thiamin0 mg
Riboflavin0.35 mg20.9%Top 10%Very High
Niacin2.5 mg12.4%Top 30%High
Vitamin B60.35 mg17.7%Top 30%High
Folate23 mcg5.8%Mid 40%Average
Folic Acid0 mcg
Vitamin B120.35 mcg5.9%Top 30%High
Pantothenic Acid0.71 mg7.1%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium91.5 mg9.1%Top 30%High
Iron1.1 mg5.9%Mid 40%Average
Magnesium19.5 mg4.9%Mid 40%Average
Phosphorus133.7 mg13.4%Top 30%High
Potassium293.3 mg8.4%Top 30%High
Sodium493.8 mg20.6%Top 30%High
Zinc1.4 mg9.5%Top 30%High
Copper0 mg
Manganese0 mg
Selenium2.5 mcg3.5%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6 g2%Bottom 30%Low
Dietary Fiber1.7 g7%Mid 40%Average
Sugars1.2 g
Glucose0.4 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.7 g19.4%Top 30%High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.7 mg
Methionine0.4 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0.4 mg
Alanine0.4 mg
Aspartic Acid0.7 mg
Glutamic Acid1.8 mg
Glycine0.4 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat22.4 g34.5%Top 10%Very High
Saturated Fat9 g45.2%Top 30%High
Monounsaturated Fat8.9 g
Polyunsaturated Fat2.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/merediths-southwest-casserole-262269 Embed Table:

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