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Onion Cassorole - Recipe and Nutrition Facts
69

Onion Cassorole Recipe

Onion Cassorole has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium.

The food contains 34.2g 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 7.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and average 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 has an average density of Sodium, thus making it suitable for a low-sodium diet.

Based on the composite nutritive standing Onion Cassorole has been given a composite ranking of 69, and in moderation.

Calorie Breakdown

 Calories from Protein11%
 Calories from Fat39%
 Calories from Carbs50%

Why this is good for you

  • Low in Cholesterol
  • High in Calcium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A150 IU3%
Vitamin C11.8 mg19.6%
Vitamin D0 IU
Vitamin E0.52 mg1.7%
Thiamin0.08 mg5.1%
Riboflavin0.04 mg2.2%
Niacin0.28 mg1.4%
Vitamin B60.21 mg10.6%
Folate34.8 mcg8.7%
Vitamin B120 mcg
Pantothenic Acid0.19 mg1.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium237 mg23.7%
Iron0.41 mg2.3%
Magnesium18.4 mg4.6%
Phosphorus61 mg6.1%
Potassium287.8 mg8.2%
Sodium395.5 mg16.5%
Zinc0.35 mg2.3%
Copper0.11 mg5.5%
Manganese0.25 mg12.6%
Selenium1.1 mcg1.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate34.2 g11.4%
Dietary Fiber3.3 g13.2%
Sugars1.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.5 g15%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat12 g18.5%
Saturated Fat3.9 g19.5%
Monounsaturated Fat2.6 g
Polyunsaturated Fat3.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 276 Calories from Fat 0

% Daily Value *

Total Fat 12 g 18.5%

Saturated Fat 3.9 g 19.5%

Trans Fat

Cholesterol 10 mg 3.3%

Sodium 395.5 mg 16.5%

Total Carbohydrates 34.2 g 11.4%

Dietary Fiber 3.3 g13.2%

Sugars 1.8 g

Protein 7.5 g 15%

Vitamin A 3% Vitamin C 19.6%

Calcium 23.7% Iron 2.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=363183 Embed Table:

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