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Monkey's Squash Casserol - Recipe and Nutrition Facts
52

Monkey's Squash Casserol Recipe

Monkey's Squash Casserol has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.

The food contains 14.8g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12.4 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 average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 52, for Monkey's Squash Casserol, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat51%
 Calories from Carbs27%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Calcium

Why this is bad for you

  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1600 IU32%
Vitamin C52.3 mg87.2%
Vitamin D0 IU
Vitamin E0.4 mg1.3%
Thiamin0.08 mg5.2%
Riboflavin0.12 mg7%
Niacin0.64 mg3.2%
Vitamin B60.27 mg13.4%
Folate31.2 mcg7.8%
Vitamin B120 mcg
Pantothenic Acid0.31 mg3.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium571 mg57.1%
Iron1.2 mg6.4%
Magnesium20 mg5%
Phosphorus49 mg4.9%
Potassium324.1 mg9.3%
Sodium472.8 mg19.7%
Zinc0.3 mg2%
Copper0.1 mg4.9%
Manganese0.24 mg12.2%
Selenium0.63 mcg0.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.8 g4.9%
Dietary Fiber2.4 g9.6%
Sugars3.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.4 g24.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat12.4 g19.1%
Saturated Fat4.7 g23.5%
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 213 Calories from Fat 0

% Daily Value *

Total Fat 12.4 g 19.1%

Saturated Fat 4.7 g 23.5%

Trans Fat

Cholesterol 36.7 mg 12.2%

Sodium 472.8 mg 19.7%

Total Carbohydrates 14.8 g 4.9%

Dietary Fiber 2.4 g9.6%

Sugars 3.7 g

Protein 12.4 g 24.8%

Vitamin A 32% Vitamin C 87.2%

Calcium 57.1% Iron 6.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2443448 Embed Table:

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