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Tuna Casserole 18 - Recipe and Nutrition Facts
89

Tuna Casserole 18 Recipe

Tuna Casserole 18 has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.

The food contains 36.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 39.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA.

It a good source of Vitamin B6 and Vitamin B12.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 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 a very high 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 89, for Tuna Casserole 18, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein32%
 Calories from Fat39%
 Calories from Carbs30%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin D
  • Very high in Vitamin C
  • Very high in Riboflavin

Why this is bad for you

  • High in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.69 IU0.01%Mid 40%Average
Retinol147 mcg
Vitamin C12 mg20%Top 30%High
Vitamin D47 IU11.8%Top 10%Very High
Thiamin0.23 mg15.4%Top 10%Very High
Riboflavin0.23 mg13.6%Top 10%Very High
Niacin3.2 mg16.1%Top 30%High
Vitamin B60.23 mg11.5%Top 30%High
Folate34.8 mcg8.7%Top 30%High
Folic Acid6.7 mcg
Vitamin B121.8 mcg30.7%Top 10%Very High
Pantothenic Acid0.92 mg9.2%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium80 mg8%Top 30%High
Iron1.2 mg6.4%Mid 40%Average
Magnesium31.3 mg7.8%Top 30%High
Phosphorus159.4 mg15.9%Top 30%High
Potassium0.23 mg0.01%Bottom 30%Low
Sodium168.9 mg7%Mid 40%Average
Zinc1.2 mg7.7%Top 30%High
Copper0.23 mg11.5%Top 10%Very High
Manganese0.23 mg11.5%Top 30%High
Selenium13.4 mcg19.1%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate8.5 g2.8%Mid 40%Average
Dietary Fiber1.5 g6%Mid 40%Average
Sugars2 g
Glucose0.2 mg
Fructose0.2 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.1 g18.2%Top 30%High
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.7 mg
Methionine0.2 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.2 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0.2 mg
Alanine0.5 mg
Aspartic Acid0.9 mg
Glutamic Acid1.6 mg
Glycine0.5 mg
Proline0.5 mg
Serine0.5 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5 g7.6%Mid 40%Average
Saturated Fat2.2 g11.2%Mid 40%Average
Monounsaturated Fat2.8 g
Polyunsaturated Fat2.1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 498 Calories from Fat 193

% Daily Value *

Total Fat 21.5 g 33.1%

Saturated Fat 9.7 g 48.5%

Trans Fat

Cholesterol 83 mg 27.7%

Sodium 733.2 mg 30.6%

Total Carbohydrates 36.9 g 12.3%

Dietary Fiber 6.5 g26%

Sugars 8.8 g

Protein 39.4 g 78.8%

Vitamin A 0.1% Vitamin C 86.7%

Calcium 34.7% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/tuna-casserole-168530 Embed Table:

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