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Santa Fe Casserole Bake - Recipe and Nutrition Facts
60

Santa Fe Casserole Bake Recipe

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

The food contains 49g of carbs. The carbohydrate profile of the the food reveals it is low 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 34 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.

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 average 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 a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high 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 a high 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 Santa Fe Casserole Bake has been given a composite ranking of 60, and in moderation.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat46%
 Calories from Carbs32%

Why this is good for you

  • Very high in Protein
  • High in Dietary Fiber

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.36 IU0.01%Bottom 30%Low
Retinol40.2 mcg
Vitamin C59.8 mg99.6%Top 10%Very High
Vitamin D5 IU1.2%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2.5 mg12.5%Top 30%High
Vitamin B60.36 mg17.8%Top 30%High
Folate18.5 mcg4.6%Mid 40%Average
Folic Acid0 mcg
Vitamin B120.71 mcg11.9%Top 30%High
Pantothenic Acid0.36 mg3.6%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium156.9 mg15.7%Top 10%Very High
Iron1.8 mg9.9%Top 30%High
Magnesium43.4 mg10.9%Top 10%Very High
Phosphorus184 mg18.4%Top 30%High
Potassium282.6 mg8.1%Top 30%High
Sodium347.7 mg14.5%Top 30%High
Zinc2.5 mg16.6%Top 10%Very High
Copper0.36 mg17.8%Top 10%Very High
Manganese0 mg
Selenium8.9 mcg12.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate17.4 g5.8%Mid 40%Average
Dietary Fiber1.9 g7.4%Top 30%High
Starch1.1 g
Sugars2 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.1 g24.2%Top 30%High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.7 mg
Leucine0.7 mg
Lysine0.7 mg
Methionine0.4 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.7 mg
Arginine0.7 mg
Histidine0.4 mg
Alanine0.7 mg
Aspartic Acid1.1 mg
Glutamic Acid2.1 mg
Glycine0.4 mg
Proline0 mg
Serine0.7 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.3 g17.4%Mid 40%Average
Saturated Fat4.8 g23.8%Top 30%High
Monounsaturated Fat3.6 g
Polyunsaturated Fat2.1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water90.7 g
Ash2.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 606 Calories from Fat 286

% Daily Value *

Total Fat 31.8 g 48.9%

Saturated Fat 13.4 g 67%

Trans Fat

Cholesterol 96.1 mg 32%

Sodium 976.9 mg 40.7%

Total Carbohydrates 49 g 16.3%

Dietary Fiber 5.2 g20.8%

Sugars 5.7 g

Protein 34 g 68%

Vitamin A 0% Vitamin C 280%

Calcium 44.1% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/santa-fe-casserole-bake-249999 Embed Table:

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