Three Beans and Two Cheese Casserole has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C and Folate.
The food contains 58.7g of carbs. The carbohydrate profile of the the food reveals it is high 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 20.6 gms of protein, it is high 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 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 5.54 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 high 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 Three Beans and Two Cheese Casserole has been given a composite ranking of 79, and in moderation.
Calories from Protein | 21% | |
Calories from Fat | 18% | |
Calories from Carbs | 60% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1480 IU | 29.6% | ||
Vitamin C | 58 mg | 96.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.3 mg | 1% | ||
Thiamin | 0.19 mg | 12.8% | ||
Riboflavin | 0.12 mg | 6.8% | ||
Niacin | 1.3 mg | 6.3% | ||
Vitamin B6 | 0.74 mg | 37.2% | ||
Folate | 157.6 mcg | 39.4% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.6 mg | 6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 259 mg | 25.9% | ||
Iron | 5.5 mg | 30.8% | ||
Magnesium | 81.2 mg | 20.3% | ||
Phosphorus | 235 mg | 23.5% | ||
Potassium | 644.3 mg | 18.4% | ||
Sodium | 997.6 mg | 41.6% | ||
Zinc | 1.9 mg | 12.8% | ||
Copper | 0.43 mg | 21.5% | ||
Manganese | 1.2 mg | 58.7% | ||
Selenium | 6.2 mcg | 8.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 58.7 g | 19.6% | ||
Dietary Fiber | 16.1 g | 64.4% | ||
Sugars | 3.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 20.6 g | 41.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 7.9 g | 12.2% | ||
Saturated Fat | 3.7 g | 18.5% | ||
Monounsaturated Fat | 0.3 g | |||
Polyunsaturated Fat | 0.8 g |
Serving size
Amount Per Serving
Calories 377 Calories from Fat 0
% Daily Value *
Total Fat 7.9 g 12.2%
Saturated Fat 3.7 g 18.5%
Trans Fat
Cholesterol 16.7 mg 5.6%
Sodium 997.6 mg 41.6%
Total Carbohydrates 58.7 g 19.6%
Dietary Fiber 16.1 g64.4%
Sugars 3.8 g
Protein 20.6 g 41.2%
Vitamin A 29.6% Vitamin C 96.6%
Calcium 25.9% Iron 30.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 292
Protein 14.5 g | Carbs 34.6 g | Fat 11.2 g
Per Serving | Calories 278
Protein 17.3 g | Carbs 10.5 g | Fat 18.8 g
Per Serving | Calories 218
Protein 11.5 g | Carbs 27.9 g | Fat 7 g
Per Serving | Calories 120
Protein 5.4 g | Carbs 20.5 g | Fat 2.2 g
Per Serving | Calories 206
Protein 4.4 g | Carbs 24.7 g | Fat 11.7 g
Per Serving | Calories 317
Protein 11.5 g | Carbs 39.7 g | Fat 13.9 g
Per Serving | Calories 390
Protein 17.8 g | Carbs 41.3 g | Fat 18.3 g
Per Serving | Calories 286
Protein 28.9 g | Carbs 21.1 g | Fat 10.1 g