Turkey and Wild Rice Casserole 3 Recipe
Turkey and Wild Rice Casserole 3 has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Riboflavin, Niacin and Pantothenic Acid.
The food contains 26.5g 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 88.5 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 very 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 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 65, for Turkey and Wild Rice Casserole 3, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 47% | |
| Calories from Fat | 40% | |
| Calories from Carbs | 14% |
Why this is good for you
- Very high in Protein
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.32 IU | 0.01% | Bottom 30% | Low |
| Retinol | 11 mcg | |||
| Vitamin C | 0.32 mg | 0.54% | Bottom 30% | Low |
| Vitamin D | 0 IU | |||
| Thiamin | 0 mg | |||
| Riboflavin | 0.16 mg | 9.5% | Top 30% | High |
| Niacin | 3.6 mg | 17.9% | Top 30% | High |
| Vitamin B6 | 0.32 mg | 16.2% | Top 30% | High |
| Folate | 10.1 mcg | 2.5% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.32 mcg | 5.4% | Top 30% | High |
| Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 16.1 mg | 1.6% | Bottom 30% | Low |
| Iron | 0.81 mg | 4.5% | Mid 40% | Average |
| Magnesium | 23.9 mg | 6% | Mid 40% | Average |
| Phosphorus | 139.8 mg | 14% | Top 30% | High |
| Potassium | 0.16 mg | 0% | Bottom 30% | Low |
| Sodium | 98.4 mg | 4.1% | Mid 40% | Average |
| Zinc | 1.3 mg | 8.7% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0.16 mg | 8.1% | Top 30% | High |
| Selenium | 14.1 mcg | 20.2% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 4.3 g | 1.4% | Bottom 30% | Low |
| Dietary Fiber | 0.39 g | 1.6% | Bottom 30% | Low |
| Starch | 0 g | |||
| Sugars | 0.3 g | |||
| Sucrose | 0.2 mg | |||
| Glucose | 0 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14.4 g | 28.7% | Top 30% | High |
| Tryptophan | 0.2 mg | |||
| Threonine | 0.6 mg | |||
| Isoleucine | 0.6 mg | |||
| Leucine | 0.6 mg | |||
| Lysine | 1.3 mg | |||
| Methionine | 0.3 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0.5 mg | |||
| Valine | 0.8 mg | |||
| Arginine | 1 mg | |||
| Histidine | 0.5 mg | |||
| Alanine | 1 mg | |||
| Aspartic Acid | 1.3 mg | |||
| Glutamic Acid | 2.3 mg | |||
| Glycine | 0.8 mg | |||
| Proline | 0 mg | |||
| Serine | 0.6 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.4 g | 8.3% | Mid 40% | Average |
| Saturated Fat | 1.4 g | 7.1% | Mid 40% | Average |
| Monounsaturated Fat | 2.1 g | |||
| Polyunsaturated Fat | 1.3 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Water | 75.2 g | |||
| Ash | 0.8 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 781 Calories from Fat 301
% Daily Value *
Total Fat 33.4 g 51.4%
Saturated Fat 8.7 g 43.5%
Trans Fat
Cholesterol 248.1 mg 82.7%
Sodium 606.3 mg 25.3%
Total Carbohydrates 26.5 g 8.8%
Dietary Fiber 2.4 g9.6%
Sugars 1.9 g
Protein 88.5 g 177%
Vitamin A 0% Vitamin C 3.3%
Calcium 9.9% Iron 27.8%
*Based on a 2000 Calorie diet
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