Smashed Potato-and-Broccoli Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron and Vitamin C.
The food contains 27g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 12 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is average in saturated fats and low in trans 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 4.5 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.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Smashed Potato-and-Broccoli Casserole has been given a composite ranking of 72, and in moderation.
Calories from Protein | 26% | |
Calories from Fat | 15% | |
Calories from Carbs | 59% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 200 mg | 20% | ||
Iron | 4.5 mg | 25% | ||
Potassium | 760 mg | 21.7% | ||
Sodium | 380 mg | 15.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 27 g | 9% | ||
Dietary Fiber | 5 g | 20% | ||
Sugars | 1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12 g | 24% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3 g | 4.6% | ||
Saturated Fat | 1.5 g | 7.5% | ||
Total Trans Fatty Acids | 0 g |
Serving size
Amount Per Serving
Calories 180 Calories from Fat 25
% Daily Value *
Total Fat 3 g 4.6%
Saturated Fat 1.5 g 7.5%
Trans Fat 0 g
Cholesterol 15 mg 5%
Sodium 380 mg 15.8%
Total Carbohydrates 27 g 9%
Dietary Fiber 5 g20%
Sugars 1 g
Protein 12 g 24%
Vitamin A 6% Vitamin C 45%
Calcium 20% Iron 25%
*Based on a 2000 Calorie diet
Per Serving | Calories 440
Protein 17 g | Carbs 31 g | Fat 28 g
Per Serving | Calories 180
Protein 4 g | Carbs 21 g | Fat 10 g
Per Serving | Calories 460
Protein 26 g | Carbs 46 g | Fat 19 g
Per Serving | Calories 600
Protein 17 g | Carbs 87 g | Fat 20 g
Per Serving | Calories 190
Protein 23 g | Carbs 13 g | Fat 4.5 g
Per Serving | Calories 550
Protein 24 g | Carbs 35 g | Fat 35 g
Per Serving | Calories 280
Protein 6 g | Carbs 37 g | Fat 13 g
Per Serving | Calories 210
Protein 5 g | Carbs 38 g | Fat 4 g