Six Layer Casserole has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Vitamin C and Niacin.
The food contains 23.7g 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 34.5 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.
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. It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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 Six Layer Casserole has been given a composite ranking of 73, and in moderation.
Calories from Protein | 30% | |
Calories from Fat | 50% | |
Calories from Carbs | 20% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1.3 IU | 0% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 12.9 mg | 21.6% | Top 30% | High |
Vitamin D | 1.8 IU | 0.4% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 2.3 mg | 11.4% | Top 30% | High |
Vitamin B6 | 0.25 mg | 12.7% | Top 30% | High |
Folate | 13.2 mcg | 3.3% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 1 mcg | 16.9% | Top 10% | Very High |
Pantothenic Acid | 0.25 mg | 2.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 18.3 mg | 1.8% | Mid 40% | Average |
Iron | 1.3 mg | 7.1% | Mid 40% | Average |
Magnesium | 16.2 mg | 4.1% | Mid 40% | Average |
Phosphorus | 94.9 mg | 9.5% | Mid 40% | Average |
Potassium | 0.25 mg | 0.01% | Bottom 30% | Low |
Sodium | 41.2 mg | 1.7% | Bottom 30% | Low |
Zinc | 2 mg | 13.5% | Top 10% | Very High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 7.1 mcg | 10.2% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 6 g | 2% | Bottom 30% | Low |
Dietary Fiber | 1.1 g | 4.6% | Mid 40% | Average |
Sugars | 1.4 g | |||
Glucose | 0.5 mg | |||
Fructose | 0.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.8 g | 17.5% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.8 mg | |||
Methionine | 0.3 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0.3 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 0.8 mg | |||
Glutamic Acid | 1.3 mg | |||
Glycine | 0.5 mg | |||
Proline | 0.3 mg | |||
Serine | 0.3 mg | |||
Hydroxyproline | 0.3 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 6.5 g | 10.1% | Mid 40% | Average |
Saturated Fat | 2.5 g | 12.7% | Mid 40% | Average |
Monounsaturated Fat | 2.8 g | |||
Polyunsaturated Fat | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.8 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 470 Calories from Fat 232
% Daily Value *
Total Fat 25.8 g 39.7%
Saturated Fat 10 g 50%
Trans Fat
Cholesterol 115.6 mg 38.5%
Sodium 162.3 mg 6.8%
Total Carbohydrates 23.7 g 7.9%
Dietary Fiber 4.5 g18%
Sugars 5.7 g
Protein 34.5 g 69%
Vitamin A 0.1% Vitamin C 85%
Calcium 7.2% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 165
Protein 7.2 g | Carbs 13.3 g | Fat 9.1 g
Per Serving | Calories 67
Protein 6.6 g | Carbs 2.39 g | Fat 3.3 g
Per Serving | Calories 195
Protein 9.2 g | Carbs 12.7 g | Fat 12.3 g
Per Serving | Calories 62
Protein 4.5 g | Carbs 4.6 g | Fat 3.1 g
Per Serving | Calories 474
Protein 10.6 g | Carbs 13 g | Fat 42.9 g
Per Serving | Calories 110
Protein 3 g | Carbs 23 g | Fat 0.43 g
Per Serving | Calories 243
Protein 14.3 g | Carbs 14.8 g | Fat 13.9 g
Per Serving | Calories 333
Protein 12.8 g | Carbs 52.7 g | Fat 8.5 g