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Rainbow Casserole - Recipe and Nutrition Facts
86

Rainbow Casserole Recipe

Rainbow Casserole has a high-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Vitamin C and Niacin.

The food contains 46.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 20.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.

It a good source of Vitamin B6 and Vitamin B12.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 5 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, 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.

Based on the composite nutritive standing Rainbow Casserole has been given a composite ranking of 86, and on a regular basis.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat28%
 Calories from Carbs49%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • High in Dietary Fiber
  • High in Iron

Why this is bad for you

  • High in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A107.7 IU2.2%Mid 40%Average
Retinol0 mcg
Vitamin C11.7 mg19.6%Top 30%High
Vitamin D0.68 IU0.17%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.6 mg7.9%Mid 40%Average
Vitamin B60.23 mg11.3%Top 30%High
Folate13.8 mcg3.4%Mid 40%Average
Folic Acid0 mcg
Vitamin B120.45 mcg7.5%Top 30%High
Pantothenic Acid0.23 mg2.3%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium21 mg2.1%Mid 40%Average
Iron1.1 mg6.3%Mid 40%Average
Magnesium19 mg4.7%Mid 40%Average
Phosphorus67 mg6.7%Mid 40%Average
Potassium0.23 mg0.01%Bottom 30%Low
Sodium85.2 mg3.6%Mid 40%Average
Zinc1.1 mg7.5%Top 30%High
Copper0 mg
Manganese0.23 mg11.3%Top 30%High
Selenium3.2 mcg4.5%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate10.4 g3.5%Mid 40%Average
Dietary Fiber1.6 g6.4%Mid 40%Average
Sugars2.3 g
Glucose0.7 mg
Fructose0.9 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.7 g9.3%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.2 mg
Lysine0.2 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0.2 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0.2 mg
Alanine0.2 mg
Aspartic Acid0.5 mg
Glutamic Acid0.7 mg
Glycine0.2 mg
Proline0 mg
Serine0.2 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.7 g4.1%Bottom 30%Low
Saturated Fat1 g5.1%Mid 40%Average
Monounsaturated Fat1.1 g
Polyunsaturated Fat0.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 368 Calories from Fat 106

% Daily Value *

Total Fat 11.8 g 18.2%

Saturated Fat 4.5 g 22.5%

Trans Fat

Cholesterol 51.4 mg 17.1%

Sodium 377.5 mg 15.7%

Total Carbohydrates 46.1 g 15.4%

Dietary Fiber 7.1 g28.4%

Sugars 10.1 g

Protein 20.6 g 41.2%

Vitamin A 9.5% Vitamin C 86.7%

Calcium 9.3% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/rainbow-casserole-347342 Embed Table:

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