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Monterey Jack Casserole - Recipe and Nutrition Facts
56

Monterey Jack Casserole Recipe

Monterey Jack Casserole has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12, Riboflavin and Niacin.

The food contains 44.2g 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 37.1 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 a good source of Vitamin B6 and Vitamin B12.

It gives a good yield of Iron at 4 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high 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 Monterey Jack Casserole has been given a composite ranking of 56, and in moderation.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat57%
 Calories from Carbs23%

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 A0.31 IU0.01%Bottom 30%Low
Retinol26.9 mcg
Vitamin C0.93 mg1.5%Mid 40%Average
Vitamin D4.3 IU1.1%Mid 40%Average
Thiamin0 mg
Riboflavin0.31 mg18.2%Top 10%Very High
Niacin1.9 mg9.3%Mid 40%Average
Vitamin B60.31 mg15.5%Top 30%High
Folate7.4 mcg1.9%Bottom 30%Low
Folic Acid0 mcg
Vitamin B120.93 mcg15.5%Top 10%Very High
Pantothenic Acid0.31 mg3.1%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium139.3 mg13.9%Top 10%Very High
Iron1.2 mg6.9%Mid 40%Average
Magnesium25.1 mg6.3%Top 30%High
Phosphorus150.8 mg15.1%Top 30%High
Potassium144.9 mg4.1%Mid 40%Average
Sodium291.1 mg12.1%Mid 40%Average
Zinc2.2 mg14.4%Top 10%Very High
Copper0 mg
Manganese0 mg
Selenium8.7 mcg12.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.7 g4.6%Mid 40%Average
Dietary Fiber1.3 g5.1%Mid 40%Average
Starch0.9 g
Sugars0.6 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.5 g23%Top 30%High
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.9 mg
Methionine0.3 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.3 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0.3 mg
Alanine0.6 mg
Aspartic Acid0.9 mg
Glutamic Acid2.2 mg
Glycine0.6 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.1 g23.2%Top 30%High
Saturated Fat5.4 g27.2%Top 30%High
Monounsaturated Fat5 g
Polyunsaturated Fat2.8 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water57.6 g
Ash2.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 763 Calories from Fat 439

% Daily Value *

Total Fat 48.8 g 75.1%

Saturated Fat 17.6 g 88%

Trans Fat

Cholesterol 117.2 mg 39.1%

Sodium 940.2 mg 39.2%

Total Carbohydrates 44.2 g 14.7%

Dietary Fiber 4.1 g16.4%

Sugars 1.9 g

Protein 37.1 g 74.2%

Vitamin A 0% Vitamin C 5%

Calcium 45% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/monterey-jack-casserole-105061 Embed Table:

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