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Twiniboo's Squash Casserole - Recipe and Nutrition Facts
43

Twiniboo's Squash Casserole Recipe

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.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat55%
 Calories from Carbs28%

Why this is good for you

  • High in Calcium

Why this is bad for you

  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A430 IU8.6%
Vitamin C11.9 mg19.9%
Vitamin D3.2 IU0.8%
Vitamin E0.2 mg0.67%
Thiamin0.07 mg4.8%
Riboflavin0.23 mg13.8%
Niacin0.76 mg3.8%
Vitamin B60.18 mg9.1%
Folate32.8 mcg8.2%
Vitamin B120.23 mcg3.9%
Pantothenic Acid0.23 mg2.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium274 mg27.4%
Iron0.88 mg4.9%
Magnesium22.4 mg5.6%
Phosphorus206 mg20.6%
Potassium409 mg11.7%
Sodium451.7 mg18.8%
Zinc1.2 mg8.3%
Copper0.05 mg2.5%
Manganese0.14 mg6.8%
Selenium4.1 mcg5.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.7 g4.9%
Dietary Fiber1.6 g6.4%
Sugars3.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.2 g18.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat13 g20%
Saturated Fat6.8 g34%
Monounsaturated Fat4.8 g
Polyunsaturated Fat0.9 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=433191 Embed Table:

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