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White Bean and Brown Rice Casserole - Recipe and Nutrition Facts
76

White Bean and Brown Rice Casserole Recipe

White Bean and Brown Rice Casserole has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin C, Thiamin and Folate.

The food contains 46.7g 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 28.1 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.

Moreover, 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 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 3.78 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 an average density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a 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 White Bean and Brown Rice Casserole has been given a composite ranking of 76, and in moderation.

Calorie Breakdown

 Calories from Protein27%
 Calories from Fat27%
 Calories from Carbs45%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • High in Thiamin
  • Very high in Dietary Fiber
  • Very high in Calcium
  • High in Iron

Why this is bad for you

  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A600 IU12%
Vitamin C19.4 mg32.3%
Vitamin D0 IU
Vitamin E0.42 mg1.4%
Thiamin0.34 mg22.4%
Riboflavin0.34 mg20%
Niacin1.8 mg8.9%
Vitamin B60.32 mg16.2%
Folate199.2 mcg49.8%
Vitamin B120.58 mcg9.7%
Pantothenic Acid0.54 mg5.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium570 mg57%
Iron3.8 mg21%
Magnesium105.6 mg26.4%
Phosphorus538 mg53.8%
Potassium625.9 mg17.9%
Sodium478.4 mg19.9%
Zinc3.5 mg23.2%
Copper0.34 mg16.9%
Manganese1.1 mg53.9%
Selenium18.4 mcg26.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate46.7 g15.6%
Dietary Fiber14.2 g56.8%
Sugars1.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein28.1 g56.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat12.5 g19.2%
Saturated Fat7.3 g36.5%
Monounsaturated Fat3.5 g
Polyunsaturated Fat0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 411 Calories from Fat 0

% Daily Value *

Total Fat 12.5 g 19.2%

Saturated Fat 7.3 g 36.5%

Trans Fat

Cholesterol 41.1 mg 13.7%

Sodium 478.4 mg 19.9%

Total Carbohydrates 46.7 g 15.6%

Dietary Fiber 14.2 g56.8%

Sugars 1.3 g

Protein 28.1 g 56.2%

Vitamin A 12% Vitamin C 32.3%

Calcium 57% Iron 21%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2249895 Embed Table:

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