spinach asparagus cheese pork casserole Recipe
spinach asparagus cheese pork casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin C, Thiamin and Folate.
The food contains 16.8g 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 14.7 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.
It has an average density of Sodium, thus making it suitable 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 a high 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 asparagus cheese pork casserole has been given a composite ranking of 71, and in moderation.
Calorie Breakdown
| Calories from Protein | 28% | |
| Calories from Fat | 41% | |
| Calories from Carbs | 32% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- High in Thiamin
- High in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2640 IU | 52.8% | ||
| Vitamin C | 43.5 mg | 72.5% | ||
| Vitamin D | 1.2 IU | 0.3% | ||
| Vitamin E | 1.1 mg | 3.8% | ||
| Thiamin | 0.38 mg | 25.6% | ||
| Riboflavin | 0.25 mg | 14.6% | ||
| Niacin | 2.5 mg | 12.3% | ||
| Vitamin B6 | 0.27 mg | 13.6% | ||
| Folate | 90.4 mcg | 22.6% | ||
| Vitamin B12 | 0.26 mcg | 4.3% | ||
| Pantothenic Acid | 0.5 mg | 5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 129 mg | 12.9% | ||
| Iron | 2.2 mg | 12.2% | ||
| Magnesium | 69.6 mg | 17.4% | ||
| Phosphorus | 180 mg | 18% | ||
| Potassium | 416.4 mg | 11.9% | ||
| Sodium | 334 mg | 13.9% | ||
| Zinc | 1.5 mg | 10.1% | ||
| Copper | 0.15 mg | 7.6% | ||
| Manganese | 0.36 mg | 18% | ||
| Selenium | 18.2 mcg | 26% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 16.8 g | 5.6% | ||
| Dietary Fiber | 2.8 g | 11.2% | ||
| Sugars | 0.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14.7 g | 29.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.7 g | 14.9% | ||
| Saturated Fat | 3.8 g | 19% | ||
| Monounsaturated Fat | 2.7 g | |||
| Polyunsaturated Fat | 1.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 212 Calories from Fat 0
% Daily Value *
Total Fat 9.7 g 14.9%
Saturated Fat 3.8 g 19%
Trans Fat
Cholesterol 36.7 mg 12.2%
Sodium 334 mg 13.9%
Total Carbohydrates 16.8 g 5.6%
Dietary Fiber 2.8 g11.2%
Sugars 0.1 g
Protein 14.7 g 29.4%
Vitamin A 52.8% Vitamin C 72.5%
Calcium 12.9% Iron 12.2%
*Based on a 2000 Calorie diet
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