southwest chicken and rice bake Recipe
southwest chicken and rice bake has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin C and Niacin.
The food contains 34.5g 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 20.1 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. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, 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 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 southwest chicken and rice bake has been given a composite ranking of 68, and in moderation.
Calorie Breakdown
| Calories from Protein | 25% | |
| Calories from Fat | 31% | |
| Calories from Carbs | 43% |
Why this is good for you
- Very high in Protein
- High in Niacin
- Very high in Vitamin A
- Very high in Vitamin C
- High in Dietary Fiber
- High in Calcium
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1815 IU | 36.3% | ||
| Vitamin C | 19.1 mg | 31.9% | ||
| Vitamin D | 3.2 IU | 0.8% | ||
| Vitamin E | 0.6 mg | 2% | ||
| Thiamin | 0.14 mg | 9.6% | ||
| Riboflavin | 0.18 mg | 10.6% | ||
| Niacin | 4.8 mg | 24.2% | ||
| Vitamin B6 | 0.35 mg | 17.7% | ||
| Folate | 49.2 mcg | 12.3% | ||
| Vitamin B12 | 0.35 mcg | 5.8% | ||
| Pantothenic Acid | 0.67 mg | 6.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 267 mg | 26.7% | ||
| Iron | 3.1 mg | 17.2% | ||
| Magnesium | 36.8 mg | 9.2% | ||
| Phosphorus | 256 mg | 25.6% | ||
| Potassium | 329 mg | 9.4% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 1.6 mg | 10.8% | ||
| Copper | 0.27 mg | 13.6% | ||
| Manganese | 0.3 mg | 15.1% | ||
| Selenium | 12.6 mcg | 18% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 34.5 g | 11.5% | ||
| Dietary Fiber | 5.2 g | 20.8% | ||
| Sugars | 2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 20.1 g | 40.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 11.1 g | 17.1% | ||
| Saturated Fat | 6.1 g | 30.5% | ||
| Monounsaturated Fat | 2.8 g | |||
| Polyunsaturated Fat | 0.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 306 Calories from Fat 0
% Daily Value *
Total Fat 11.1 g 17.1%
Saturated Fat 6.1 g 30.5%
Trans Fat
Cholesterol 46.8 mg 15.6%
Sodium 1 mg 0%
Total Carbohydrates 34.5 g 11.5%
Dietary Fiber 5.2 g20.8%
Sugars 2 g
Protein 20.1 g 40.2%
Vitamin A 36.3% Vitamin C 31.9%
Calcium 26.7% Iron 17.2%
*Based on a 2000 Calorie diet
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