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Squash-Rice Casserole - Recipe and Nutrition Facts
47

Squash-Rice Casserole Recipe

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

The food contains 24.2g 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 10 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 average 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. 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 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 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 Squash-Rice Casserole has been given a composite ranking of 47, and in moderation.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat37%
 Calories from Carbs44%

Why this is good for you

  • Very high in Vitamin A
  • High in Calcium

Why this is bad for you

  • High in Cholesterol
  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2375 IU47.5%
Vitamin C9.8 mg16.4%
Vitamin D6.4 IU1.6%
Vitamin E0.5 mg1.7%
Thiamin0.2 mg13.2%
Riboflavin0.21 mg12.1%
Niacin1.6 mg8.2%
Vitamin B60.23 mg11.3%
Folate70 mcg17.5%
Vitamin B120.23 mcg3.8%
Pantothenic Acid0.67 mg6.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium275 mg27.5%
Iron1.5 mg8.4%
Magnesium52 mg13%
Phosphorus152 mg15.2%
Potassium561.4 mg16%
Sodium267.5 mg11.1%
Zinc0.9 mg6%
Copper0.21 mg10.5%
Manganese0.57 mg28.5%
Selenium8.8 mcg12.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate24.2 g8.1%
Dietary Fiber3.3 g13.2%
Sugars3.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein10 g20%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9 g13.8%
Saturated Fat4.5 g22.5%
Monounsaturated Fat1.6 g
Polyunsaturated Fat0.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 213 Calories from Fat 0

% Daily Value *

Total Fat 9 g 13.8%

Saturated Fat 4.5 g 22.5%

Trans Fat

Cholesterol 77 mg 25.7%

Sodium 267.5 mg 11.1%

Total Carbohydrates 24.2 g 8.1%

Dietary Fiber 3.3 g13.2%

Sugars 3.3 g

Protein 10 g 20%

Vitamin A 47.5% Vitamin C 16.4%

Calcium 27.5% Iron 8.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=286422 Embed Table:

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