Spinach and Rice Casserole 1 Recipe
Spinach and Rice Casserole 1 has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Iron, Vitamin C and Folate.
The food contains 43.7g 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 8.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.
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 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average 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.
Based on the composite nutritive standing Spinach and Rice Casserole 1 has been given a composite ranking of 79, and in moderation.
Calorie Breakdown
| Calories from Protein | 14% | |
| Calories from Fat | 11% | |
| Calories from Carbs | 75% |
Why this is good for you
- High in Vitamin C
- Very low in Cholesterol
- Low in Saturated Fat
- High in Iron
- Very high in Folate
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1.8 IU | 0% | Mid 40% | Average |
| Retinol | 4.1 mcg | |||
| Vitamin C | 7.8 mg | 12.9% | Top 30% | High |
| Vitamin D | 0.46 IU | 0.11% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.8 mg | 9.1% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 100.9 mcg | 25.2% | Top 10% | Very High |
| Folic Acid | 49.3 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.46 mg | 4.6% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 52.1 mg | 5.2% | Mid 40% | Average |
| Iron | 1.8 mg | 10.1% | Top 30% | High |
| Magnesium | 29.2 mg | 7.3% | Top 30% | High |
| Phosphorus | 64.4 mg | 6.4% | Mid 40% | Average |
| Potassium | 204.6 mg | 5.8% | Mid 40% | Average |
| Sodium | 253.8 mg | 10.6% | Mid 40% | Average |
| Zinc | 0.46 mg | 3% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.46 mg | 22.8% | Top 30% | High |
| Selenium | 4.1 mcg | 5.9% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 20 g | 6.7% | Mid 40% | Average |
| Dietary Fiber | 1 g | 4% | Mid 40% | Average |
| Sugars | 0.7 g | |||
| Glucose | 0.5 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.7 g | 7.4% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0 mg | |||
| Arginine | 0 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.5 mg | |||
| Glutamic Acid | 0.5 mg | |||
| Glycine | 0 mg | |||
| Proline | 0 mg | |||
| Serine | 0 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.3 g | 2% | Bottom 30% | Low |
| Saturated Fat | 0.46 g | 2.3% | Bottom 30% | Low |
| Monounsaturated Fat | 0.5 g | |||
| Polyunsaturated Fat | 0 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.4 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 236 Calories from Fat 26
% Daily Value *
Total Fat 2.9 g 4.5%
Saturated Fat 1 g 5%
Trans Fat
Cholesterol 3.6 mg 1.2%
Sodium 555.9 mg 23.2%
Total Carbohydrates 43.7 g 14.6%
Dietary Fiber 2.2 g8.8%
Sugars 1.6 g
Protein 8.1 g 16.2%
Vitamin A 0.1% Vitamin C 28.3%
Calcium 11.4% Iron 22.2%
*Based on a 2000 Calorie diet
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