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Upside-Down Ham Casserole - Recipe and Nutrition Facts
20

Upside-Down Ham Casserole Recipe

Upside-Down Ham Casserole has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin, Niacin and Folate.

The food contains 54.2g 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 22 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of 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.

It gives a good yield of Iron at 4 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 very high density of Sodium, thus making it unsuitable 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 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 Upside-Down Ham Casserole has been given a composite ranking of 20, and sparingly.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat37%
 Calories from Carbs45%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Vitamin C
  • Very high in Thiamin
  • High in Iron
  • High in Folate

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 A227.8 IU4.6%Top 30%High
Retinol53.3 mcg
Vitamin C18.9 mg31.6%Top 10%Very High
Vitamin D20.7 IU5.2%Top 30%High
Thiamin0.59 mg39.4%Top 10%Very High
Riboflavin0 mg
Niacin3.6 mg17.8%Top 30%High
Vitamin B60 mg
Folate69.2 mcg17.3%Top 10%Very High
Folic Acid55.6 mcg
Vitamin B120.59 mcg9.9%Top 30%High
Pantothenic Acid0.59 mg5.9%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium74.6 mg7.5%Top 30%High
Iron2.4 mg13.1%Top 10%Very High
Magnesium26.6 mg6.7%Top 30%High
Phosphorus155 mg15.5%Top 30%High
Potassium281.7 mg8%Top 30%High
Sodium1019.7 mg42.5%Top 10%Very High
Zinc1.2 mg7.9%Top 30%High
Copper0 mg
Manganese0.59 mg29.6%Top 10%Very High
Selenium21.3 mcg30.4%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.1 g10.7%Top 30%High
Dietary Fiber1.7 g6.9%Top 30%High
Sugars9.3 g
Glucose0.6 mg
Fructose0.6 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein13 g26%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.6 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0.6 mg
Alanine0.6 mg
Aspartic Acid1.2 mg
Glutamic Acid1.8 mg
Glycine0.6 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.8 g18.1%Mid 40%Average
Saturated Fat5.8 g29%Top 30%High
Monounsaturated Fat4.1 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash3.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 486 Calories from Fat 179

% Daily Value *

Total Fat 19.9 g 30.6%

Saturated Fat 9.8 g 49%

Trans Fat

Cholesterol 88.4 mg 29.5%

Sodium 1723.3 mg 71.8%

Total Carbohydrates 54.2 g 18.1%

Dietary Fiber 2.9 g11.6%

Sugars 15.7 g

Protein 22 g 44%

Vitamin A 7.7% Vitamin C 53.3%

Calcium 12.6% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/upside-down-ham-casserole-229550 Embed Table:

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