Personal Breakfast Cassarole Recipe
Personal Breakfast Cassarole has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B12, Vitamin D, Riboflavin, Folate and Pantothenic Acid.
The food contains 32g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 25.6 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 high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Breakfast.
Based on the composite nutritive standing Personal Breakfast Cassarole has been given a composite ranking of 19, and sparingly.
Calorie Breakdown
| Calories from Protein | 26% | |
| Calories from Fat | 41% | |
| Calories from Carbs | 33% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin A
- Very high in Vitamin D
- Very high in Riboflavin
- Very high in Calcium
- Very high in Vitamin B12
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2725 IU | 54.5% | ||
| Vitamin C | 4.9 mg | 8.1% | ||
| Vitamin D | 178.8 IU | 44.7% | ||
| Vitamin E | 1.6 mg | 5.4% | ||
| Thiamin | 0.23 mg | 15.1% | ||
| Riboflavin | 1.1 mg | 62.2% | ||
| Niacin | 1.2 mg | 6.1% | ||
| Vitamin B6 | 0.27 mg | 13.6% | ||
| Folate | 105.6 mcg | 26.4% | ||
| Vitamin B12 | 2.1 mcg | 34.6% | ||
| Pantothenic Acid | 2.2 mg | 22% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 445 mg | 44.5% | ||
| Iron | 3.4 mg | 18.9% | ||
| Magnesium | 52.8 mg | 13.2% | ||
| Phosphorus | 433 mg | 43.3% | ||
| Potassium | 596.3 mg | 17% | ||
| Sodium | 697.6 mg | 29.1% | ||
| Zinc | 2.3 mg | 15.6% | ||
| Copper | 0.08 mg | 4.1% | ||
| Manganese | 0.64 mg | 32% | ||
| Selenium | 43.5 mcg | 62.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 32 g | 10.7% | ||
| Dietary Fiber | 1.9 g | 7.6% | ||
| Sugars | 19 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 25.6 g | 51.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 17.7 g | 27.2% | ||
| Saturated Fat | 7.4 g | 37% | ||
| Monounsaturated Fat | 5.1 g | |||
| Polyunsaturated Fat | 1.7 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 400 Calories from Fat 0
% Daily Value *
Total Fat 17.7 g 27.2%
Saturated Fat 7.4 g 37%
Trans Fat
Cholesterol 447.2 mg 149.1%
Sodium 697.6 mg 29.1%
Total Carbohydrates 32 g 10.7%
Dietary Fiber 1.9 g7.6%
Sugars 19 g
Protein 25.6 g 51.2%
Vitamin A 54.5% Vitamin C 8.1%
Calcium 44.5% Iron 18.9%
*Based on a 2000 Calorie diet
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