Sweet Potato Casserole w/Coconut Pecan topping has a high-calorie, average-carb, high-fat and average-protein content.
The food contains 37.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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. With 5.6 gms of protein, it is average 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.
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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 24, for Sweet Potato Casserole w/Coconut Pecan topping, and we advise that this food sparingly.
Calories from Protein | 5% | |
Calories from Fat | 59% | |
Calories from Carbs | 36% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 7.6 IU | 0.2% | Mid 40% | Average |
Retinol | 82.4 mcg | |||
Vitamin C | 1.7 mg | 2.8% | Mid 40% | Average |
Vitamin D | 14.3 IU | 3.6% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.84 mg | 4.2% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 22.7 mcg | 5.7% | Mid 40% | Average |
Folic Acid | 6.7 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.84 mg | 8.4% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 55.5 mg | 5.5% | Mid 40% | Average |
Iron | 1.7 mg | 9.3% | Top 30% | High |
Magnesium | 40.3 mg | 10.1% | Top 30% | High |
Phosphorus | 116 mg | 11.6% | Mid 40% | Average |
Potassium | 332.8 mg | 9.5% | Top 10% | Very High |
Sodium | 102.8 mg | 4.3% | Mid 40% | Average |
Zinc | 0.84 mg | 5.6% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.84 mg | 42% | Top 10% | Very High |
Selenium | 7.6 mcg | 10.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 31.7 g | 10.6% | Top 30% | High |
Dietary Fiber | 4.3 g | 17.1% | Top 10% | Very High |
Sugars | 16.2 g | |||
Glucose | 0.8 mg | |||
Fructose | 0.8 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.7 g | 9.4% | 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 | 0.8 mg | |||
Glutamic Acid | 0.8 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 23 g | 35.4% | Top 10% | Very High |
Saturated Fat | 11.1 g | 55.5% | Top 10% | Very High |
Monounsaturated Fat | 7.6 g | |||
Polyunsaturated Fat | 3.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.7 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 406 Calories from Fat 246
% Daily Value *
Total Fat 27.4 g 42.2%
Saturated Fat 13.2 g 66%
Trans Fat
Cholesterol 78.7 mg 26.2%
Sodium 122.3 mg 5.1%
Total Carbohydrates 37.7 g 12.6%
Dietary Fiber 5.1 g20.4%
Sugars 19.3 g
Protein 5.6 g 11.2%
Vitamin A 0.2% Vitamin C 3.3%
Calcium 6.6% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 263
Protein 2.1 g | Carbs 40 g | Fat 11.4 g
Per Serving | Calories 315
Protein 2.8 g | Carbs 40.8 g | Fat 16.7 g
Per Serving | Calories 140
Protein 2 g | Carbs 25.4 g | Fat 3.6 g
Per Serving | Calories 279
Protein 2.2 g | Carbs 34.5 g | Fat 15.3 g
Per Serving | Calories 239
Protein 15.7 g | Carbs 6.9 g | Fat 16.5 g
Per Serving | Calories 175
Protein 15.2 g | Carbs 0.93 g | Fat 12 g
Per Serving | Calories 182
Protein 3.6 g | Carbs 10 g | Fat 14.6 g
Per Serving | Calories 93
Protein 2.5 g | Carbs 18.5 g | Fat 1.2 g