Twiniboo's Squash Casserole has a average-calorie, low-carb, average-fat and average-protein content. It is a good source of Calcium.
The food contains 14.7g of carbs. The carbohydrate profile of the the food reveals it is low 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 9.2 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. It's average 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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 Twiniboo's Squash Casserole has been given a composite ranking of 43, and in moderation.
Calories from Protein | 17% | |
Calories from Fat | 55% | |
Calories from Carbs | 28% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 430 IU | 8.6% | ||
Vitamin C | 11.9 mg | 19.9% | ||
Vitamin D | 3.2 IU | 0.8% | ||
Vitamin E | 0.2 mg | 0.67% | ||
Thiamin | 0.07 mg | 4.8% | ||
Riboflavin | 0.23 mg | 13.8% | ||
Niacin | 0.76 mg | 3.8% | ||
Vitamin B6 | 0.18 mg | 9.1% | ||
Folate | 32.8 mcg | 8.2% | ||
Vitamin B12 | 0.23 mcg | 3.9% | ||
Pantothenic Acid | 0.23 mg | 2.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 274 mg | 27.4% | ||
Iron | 0.88 mg | 4.9% | ||
Magnesium | 22.4 mg | 5.6% | ||
Phosphorus | 206 mg | 20.6% | ||
Potassium | 409 mg | 11.7% | ||
Sodium | 451.7 mg | 18.8% | ||
Zinc | 1.2 mg | 8.3% | ||
Copper | 0.05 mg | 2.5% | ||
Manganese | 0.14 mg | 6.8% | ||
Selenium | 4.1 mcg | 5.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 14.7 g | 4.9% | ||
Dietary Fiber | 1.6 g | 6.4% | ||
Sugars | 3.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.2 g | 18.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 13 g | 20% | ||
Saturated Fat | 6.8 g | 34% | ||
Monounsaturated Fat | 4.8 g | |||
Polyunsaturated Fat | 0.9 g |
Serving size
Amount Per Serving
Calories 211 Calories from Fat 0
% Daily Value *
Total Fat 13 g 20%
Saturated Fat 6.8 g 34%
Trans Fat
Cholesterol 31.8 mg 10.6%
Sodium 451.7 mg 18.8%
Total Carbohydrates 14.7 g 4.9%
Dietary Fiber 1.6 g6.4%
Sugars 3.1 g
Protein 9.2 g 18.4%
Vitamin A 8.6% Vitamin C 19.9%
Calcium 27.4% Iron 4.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 88
Protein 8.1 g | Carbs 5.8 g | Fat 3.8 g
Per Serving | Calories 153
Protein 13.8 g | Carbs 11.4 g | Fat 6.4 g
Per Serving | Calories 96
Protein 5.5 g | Carbs 7.5 g | Fat 5.7 g
Per Serving | Calories 391
Protein 17.6 g | Carbs 45.9 g | Fat 15.8 g
Per Serving | Calories 340
Protein 27 g | Carbs 41.4 g | Fat 7.9 g
Per Serving | Calories 278
Protein 14.5 g | Carbs 28.3 g | Fat 11.6 g
Per Serving | Calories 284
Protein 9.9 g | Carbs 8.5 g | Fat 22.5 g
Per Serving | Calories 204
Protein 15.7 g | Carbs 23.9 g | Fat 4.4 g