Ruths Holiday Broccoli Cheese Casserole (no Rice) Recipe
Ruths Holiday Broccoli Cheese Casserole (no Rice) has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.
The food contains 47.8g 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 22 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low 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.
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 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 65, for Ruths Holiday Broccoli Cheese Casserole (no Rice), and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 18% | |
| Calories from Fat | 42% | |
| Calories from Carbs | 40% |
Why this is good for you
- Very high in Protein
- Very high in Dietary Fiber
Why this is bad for you
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.97 IU | 0.02% | Mid 40% | Average |
| Retinol | 69.6 mcg | |||
| Vitamin C | 43.5 mg | 72.5% | Top 10% | Very High |
| Vitamin D | 5.8 IU | 1.4% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 0.48 mg | 2.4% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 80.2 mcg | 20% | Top 10% | Very High |
| Folic Acid | 2.9 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.48 mg | 4.8% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 151.7 mg | 15.2% | Top 10% | Very High |
| Iron | 0.97 mg | 5.4% | Mid 40% | Average |
| Magnesium | 22.2 mg | 5.6% | Mid 40% | Average |
| Phosphorus | 146.9 mg | 14.7% | Top 30% | High |
| Potassium | 262.8 mg | 7.5% | Top 30% | High |
| Sodium | 368.2 mg | 15.3% | Top 30% | High |
| Zinc | 0.97 mg | 6.4% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0 mg | |||
| Selenium | 4.8 mcg | 6.9% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 23.1 g | 7.7% | Mid 40% | Average |
| Dietary Fiber | 8.4 g | 33.6% | Top 10% | Very High |
| Starch | 0 g | |||
| Sugars | 4.3 g | |||
| Sucrose | 0 mg | |||
| Glucose | 0.5 mg | |||
| Fructose | 0.5 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10.6 g | 21.3% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0.5 mg | |||
| Leucine | 0.5 mg | |||
| Lysine | 0.5 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0.5 mg | |||
| Valine | 0.5 mg | |||
| Arginine | 0.5 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.5 mg | |||
| Glutamic Acid | 1.4 mg | |||
| Glycine | 0 mg | |||
| Proline | 0.5 mg | |||
| Serine | 0.5 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 11 g | 16.9% | Mid 40% | Average |
| Saturated Fat | 5.8 g | 29.2% | Top 30% | High |
| Monounsaturated Fat | 2.4 g | |||
| Polyunsaturated Fat | 1 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Water | 105.8 g | |||
| Ash | 1.9 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 446 Calories from Fat 204
% Daily Value *
Total Fat 22.7 g 34.9%
Saturated Fat 12.1 g 60.5%
Trans Fat
Cholesterol 46.5 mg 15.5%
Sodium 762.1 mg 31.8%
Total Carbohydrates 47.8 g 15.9%
Dietary Fiber 17.4 g69.6%
Sugars 8.8 g
Protein 22 g 44%
Vitamin A 0% Vitamin C 150%
Calcium 31.4% Iron 11.1%
*Based on a 2000 Calorie diet
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