Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351
Southwest Tofu and Rice Casserole - Recipe and Nutrition Facts
68

Southwest Tofu and Rice Casserole Recipe

Southwest Tofu and Rice Casserole has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium and Vitamin A.

The food contains 26.6g 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 18.1 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 high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average 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 has a high density of Sodium, thus making it unsuitable for a 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 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 68, for Southwest Tofu and Rice Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat42%
 Calories from Carbs35%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • Very high in Calcium

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1700 IU34%
Vitamin C11.7 mg19.5%
Vitamin D0 IU
Vitamin E0.58 mg1.9%
Thiamin0.19 mg12.9%
Riboflavin0.26 mg15%
Niacin2.1 mg10.3%
Vitamin B60.3 mg15%
Folate54 mcg13.5%
Vitamin B120.34 mcg5.7%
Pantothenic Acid0.69 mg6.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium333 mg33.3%
Iron2.7 mg14.8%
Magnesium122 mg30.5%
Phosphorus388 mg38.8%
Potassium631.8 mg18.1%
Sodium540.5 mg22.5%
Zinc2.5 mg16.4%
Copper0.34 mg17%
Manganese1.6 mg82.1%
Selenium13.2 mcg18.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate26.6 g8.9%
Dietary Fiber3.7 g14.8%
Sugars3.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein18.1 g36.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat14.2 g21.8%
Saturated Fat6.4 g32%
Monounsaturated Fat3.8 g
Polyunsaturated Fat3.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 295 Calories from Fat 0

% Daily Value *

Total Fat 14.2 g 21.8%

Saturated Fat 6.4 g 32%

Trans Fat

Cholesterol 30.9 mg 10.3%

Sodium 540.5 mg 22.5%

Total Carbohydrates 26.6 g 8.9%

Dietary Fiber 3.7 g14.8%

Sugars 3.8 g

Protein 18.1 g 36.2%

Vitamin A 34% Vitamin C 19.5%

Calcium 33.3% Iron 14.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=232504 Embed Table:

Related Searches

92

tofu and rice chowder

Per Serving | Calories 274
Protein 24.1 g | Carbs 19.1 g | Fat 12.7 g

82

Tofu and Broccoli Fried Rice with..

Per Serving | Calories 301
Protein 19.1 g | Carbs 25.8 g | Fat 15.9 g

91

Tofu un-fried rice

Per Serving | Calories 165
Protein 13.5 g | Carbs 19.6 g | Fat 9.3 g

79

Tofu, Rice and Zucchini Enchilada

Per Serving | Calories 253
Protein 6.8 g | Carbs 27.4 g | Fat 13.9 g

67

Garbanzo, Kalamata Pasta

Per Serving | Calories 169
Protein 4.9 g | Carbs 23.6 g | Fat 6.3 g

57

Easy Mishmash Gumbo

Per Serving | Calories 143
Protein 5 g | Carbs 26.7 g | Fat 2 g

56

Fall Vege Quiche

Per Serving | Calories 316
Protein 19.6 g | Carbs 20.3 g | Fat 17.3 g

77

Beefy Mac Vegetarian Style

Per Serving | Calories 332
Protein 22 g | Carbs 59 g | Fat 3.3 g