Nutty Sweet Potato Casserole has a very high-calorie, very high-carb, very high-fat and high-protein content. It is a good source of Iron, Vitamin B6 and Vitamin C.
The food contains 82.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and very high 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 10.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, 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 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.
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 an average density of Sodium, thus making it suitable 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 38, for Nutty Sweet Potato Casserole, and we advise that this food in moderation.
Calories from Protein | 5% | |
Calories from Fat | 53% | |
Calories from Carbs | 42% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 15.4 IU | 0.3% | Mid 40% | Average |
Retinol | 92.9 mcg | |||
Vitamin C | 12.6 mg | 21.1% | Top 30% | High |
Vitamin D | 15 IU | 3.8% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.79 mg | 4% | Mid 40% | Average |
Vitamin B6 | 0.4 mg | 19.8% | Top 10% | Very High |
Folate | 20.9 mcg | 5.2% | Mid 40% | Average |
Folic Acid | 6.3 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.79 mg | 7.9% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 58.9 mg | 5.9% | Mid 40% | Average |
Iron | 1.6 mg | 8.8% | Top 30% | High |
Magnesium | 34.8 mg | 8.7% | Top 30% | High |
Phosphorus | 93.7 mg | 9.4% | Mid 40% | Average |
Potassium | 312.3 mg | 8.9% | Top 10% | Very High |
Sodium | 111.9 mg | 4.7% | Mid 40% | Average |
Zinc | 0.79 mg | 5.3% | Mid 40% | Average |
Copper | 0.4 mg | 19.8% | Top 10% | Very High |
Manganese | 0.79 mg | 39.5% | Top 10% | Very High |
Selenium | 5.5 mcg | 7.9% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 32.8 g | 10.9% | Top 30% | High |
Dietary Fiber | 3.6 g | 14.2% | Top 10% | Very High |
Sugars | 16.6 g | |||
Glucose | 0.8 mg | |||
Fructose | 0.4 mg | |||
Lactose | 0 mg | |||
Maltose | 3.2 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.3 g | 8.5% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 0.8 mg | |||
Glycine | 0 mg | |||
Proline | 0.4 mg | |||
Serine | 0.4 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 18.2 g | 28% | Top 30% | High |
Saturated Fat | 6.9 g | 34.6% | Top 30% | High |
Monounsaturated Fat | 7.1 g | |||
Polyunsaturated Fat | 2.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 767 Calories from Fat 415
% Daily Value *
Total Fat 46.1 g 70.9%
Saturated Fat 17.5 g 87.5%
Trans Fat
Cholesterol 168.8 mg 56.3%
Sodium 283.2 mg 11.8%
Total Carbohydrates 82.9 g 27.6%
Dietary Fiber 9 g36%
Sugars 41.9 g
Protein 10.8 g 21.6%
Vitamin A 0.8% Vitamin C 53.3%
Calcium 14.9% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 209
Protein 2.5 g | Carbs 35.2 g | Fat 6.9 g
Per Serving | Calories 206
Protein 2.3 g | Carbs 22.4 g | Fat 11.6 g
Per Serving | Calories 333
Protein 3.8 g | Carbs 45 g | Fat 16.3 g
Per Serving | Calories 273
Protein 2.4 g | Carbs 40 g | Fat 12.5 g
Per Serving | Calories 114
Protein 7.5 g | Carbs 7.1 g | Fat 6.4 g
Per Serving | Calories 214
Protein 28 g | Carbs 0.26 g | Fat 10.4 g
Per Serving | Calories 156
Protein 9.7 g | Carbs 2.81 g | Fat 10.8 g
Per Serving | Calories 101
Protein 10.1 g | Carbs 0 g | Fat 6.4 g