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Spicy Zucchini Casserole - Recipe and Nutrition Facts
94

Spicy Zucchini Casserole Recipe

Spicy Zucchini Casserole has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Thiamin, Riboflavin and Folate.

The food contains 15.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 7.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. 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".

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. 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 Spicy Zucchini Casserole has been given a composite ranking of 94, and on a regular basis.

Calorie Breakdown

 Calories from Protein28%
 Calories from Fat15%
 Calories from Carbs57%

Why this is good for you

  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Riboflavin
  • High in Thiamin
  • Very low in Cholesterol
  • Low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2980 IU59.6%
Vitamin C8.9 mg14.9%
Vitamin D12.4 IU3.1%
Vitamin E0.72 mg2.4%
Thiamin0.34 mg22.5%
Riboflavin0.55 mg32.2%
Niacin2.8 mg14%
Vitamin B60.47 mg23.5%
Folate89.6 mcg22.4%
Vitamin B120.68 mcg11.3%
Pantothenic Acid0.89 mg8.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium143 mg14.3%
Iron3.6 mg19.8%
Magnesium58 mg14.5%
Phosphorus152 mg15.2%
Potassium541.2 mg15.5%
Sodium267.8 mg11.2%
Zinc1.1 mg7.3%
Copper0.2 mg9.9%
Manganese0.72 mg35.8%
Selenium6.6 mcg9.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.2 g5.1%
Dietary Fiber3.8 g15.2%
Sugars3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.4 g14.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.8 g2.8%
Saturated Fat0.8 g4%
Monounsaturated Fat0.5 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 102 Calories from Fat 0

% Daily Value *

Total Fat 1.8 g 2.8%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 2.7 mg 0.9%

Sodium 267.8 mg 11.2%

Total Carbohydrates 15.2 g 5.1%

Dietary Fiber 3.8 g15.2%

Sugars 3 g

Protein 7.4 g 14.8%

Vitamin A 59.6% Vitamin C 14.9%

Calcium 14.3% Iron 19.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=135767 Embed Table:

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