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Pumpkin and peas caserole - Recipe and Nutrition Facts
96

Pumpkin and peas caserole Recipe

Pumpkin and peas caserole has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C and Riboflavin.

The food contains 34g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing 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.

However, the low 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.

It gives a good yield of Iron at 4.72 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 low density of Sodium, thus making it suitable for a 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 96, for Pumpkin and peas caserole, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat13%
 Calories from Carbs71%

Why this is good for you

  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A16955 IU339.1%
Vitamin C27.7 mg46.1%
Vitamin D0 IU
Vitamin E0.5 mg1.7%
Thiamin0.25 mg16.4%
Riboflavin0.35 mg20.7%
Niacin2.3 mg11.7%
Vitamin B60.45 mg22.3%
Folate66.4 mcg16.6%
Vitamin B120 mcg
Pantothenic Acid1 mg10%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium129 mg12.9%
Iron4.7 mg26.2%
Magnesium69.2 mg17.3%
Phosphorus186 mg18.6%
Potassium1 mg0%
Sodium3 mg0.1%
Zinc1.6 mg10.5%
Copper0.48 mg24%
Manganese1.4 mg67.6%
Selenium4.3 mcg6.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate34 g11.3%
Dietary Fiber8.7 g34.8%
Sugars4.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.5 g15%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.7 g4.2%
Saturated Fat0.5 g2.5%
Monounsaturated Fat1.5 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 171 Calories from Fat 0

% Daily Value *

Total Fat 2.7 g 4.2%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 3 mg 0.1%

Total Carbohydrates 34 g 11.3%

Dietary Fiber 8.7 g34.8%

Sugars 4.6 g

Protein 7.5 g 15%

Vitamin A 339.1% Vitamin C 46.1%

Calcium 12.9% Iron 26.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=557709 Embed Table:

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