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Mike's Portuguese Tuna Rice Casserole - Recipe and Nutrition Facts
51

Mike's Portuguese Tuna Rice Casserole Recipe

Mike's Portuguese Tuna Rice Casserole has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Thiamin, Niacin and Folate.

The food contains 42g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 17.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan.

It gives a good yield of Iron at 5.76 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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to Portuguese cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Mike's Portuguese Tuna Rice Casserole has been given a composite ranking of 51, and in moderation.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat46%
 Calories from Carbs38%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Very high in Thiamin
  • Very high in Iron
  • Very high in Folate

Why this is bad for you

  • High in Cholesterol
  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A750 IU15%
Vitamin C3 mg5%
Thiamin0.45 mg30%
Niacin16.8 mg84%
Vitamin B60.34 mg17%
Folate256 mcg64%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium160 mg16%
Iron5.8 mg32%
Magnesium44 mg11%
Potassium238 mg6.8%
Sodium383 mg16%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate42 g14%
Dietary Fiber1.2 g4.8%
Sugars2.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.4 g34.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat22.5 g34.6%
Saturated Fat11 g55%

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 442 Calories from Fat 203

% Daily Value *

Total Fat 22.5 g 34.6%

Saturated Fat 11 g 55%

Trans Fat

Cholesterol 68 mg 22.7%

Sodium 383 mg 16%

Total Carbohydrates 42 g 14%

Dietary Fiber 1.2 g4.8%

Sugars 2.4 g

Protein 17.4 g 34.8%

Vitamin A 15% Vitamin C 5%

Calcium 16% Iron 32%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/mikes-portuguese-tuna-rice-casserole/detail.aspx Embed Table:

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