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Tuna / Potato/ Onion Casserole - Recipe and Nutrition Facts
50

Tuna / Potato/ Onion Casserole Recipe

Tuna / Potato/ Onion Casserole has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin B6, Vitamin C and Niacin.

The food contains 37.6g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 20.1 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 high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.

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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 very 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 Tuna / Potato/ Onion Casserole has been given a composite ranking of 50, and in moderation.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat37%
 Calories from Carbs41%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Vitamin C

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 DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A193.6 IU3.9%Top 30%High
Retinol48.1 mcg
Vitamin C13.7 mg22.9%Top 30%High
Vitamin D20.6 IU5.2%Top 10%Very High
Thiamin0 mg
Riboflavin0 mg
Niacin2.1 mg10.7%Top 30%High
Vitamin B60.43 mg21.5%Top 10%Very High
Folate18.9 mcg4.7%Mid 40%Average
Folic Acid3.9 mcg
Vitamin B120.43 mcg7.2%Top 30%High
Pantothenic Acid0.43 mg4.3%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium77.3 mg7.7%Top 30%High
Iron0.86 mg4.8%Mid 40%Average
Magnesium30.5 mg7.6%Top 30%High
Phosphorus139.5 mg13.9%Top 30%High
Potassium415.9 mg11.9%Top 10%Very High
Sodium389.9 mg16.2%Top 30%High
Zinc0.43 mg2.9%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium16.7 mcg23.9%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate16.1 g5.4%Mid 40%Average
Dietary Fiber1.6 g6.4%Mid 40%Average
Sugars0.6 g
Glucose0.4 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.6 g17.3%Top 30%High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.9 mg
Methionine0.4 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0.4 mg
Alanine0.4 mg
Aspartic Acid0.9 mg
Glutamic Acid1.3 mg
Glycine0.4 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.4 g9.8%Mid 40%Average
Saturated Fat3.7 g18.7%Mid 40%Average
Monounsaturated Fat1.7 g
Polyunsaturated Fat0.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 363 Calories from Fat 133

% Daily Value *

Total Fat 14.8 g 22.8%

Saturated Fat 8.7 g 43.5%

Trans Fat

Cholesterol 61.8 mg 20.6%

Sodium 908.4 mg 37.9%

Total Carbohydrates 37.6 g 12.5%

Dietary Fiber 3.7 g14.8%

Sugars 1.5 g

Protein 20.1 g 40.2%

Vitamin A 9% Vitamin C 53.3%

Calcium 18% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/tuna-potato-onion-casserole-324206 Embed Table:

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