Winter Greens and Potato Casserole Recipe
Winter Greens and Potato Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.
The food contains 36.4g 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 12.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low 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 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 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 Winter Greens and Potato Casserole has been given a composite ranking of 96, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 20% | |
| Calories from Fat | 20% | |
| Calories from Carbs | 60% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- Very high in Vitamin C
- Low in Cholesterol
- High in Dietary Fiber
- Very high in Calcium
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 4.1 IU | 0.1% | Mid 40% | Average |
| Retinol | 6.4 mcg | |||
| Vitamin C | 32.5 mg | 54.1% | Top 10% | Very High |
| Vitamin D | 0.51 IU | 0.13% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 0.51 mg | 2.5% | Mid 40% | Average |
| Vitamin B6 | 0.17 mg | 8.5% | Top 30% | High |
| Folate | 36.5 mcg | 9.1% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.17 mg | 1.7% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 63.5 mg | 6.3% | Top 30% | High |
| Iron | 0.68 mg | 3.8% | Mid 40% | Average |
| Magnesium | 16.4 mg | 4.1% | Mid 40% | Average |
| Phosphorus | 43 mg | 4.3% | Bottom 30% | Low |
| Potassium | 0.17 mg | 0% | Bottom 30% | Low |
| Sodium | 86.6 mg | 3.6% | Bottom 30% | Low |
| Zinc | 0.34 mg | 2.3% | Mid 40% | Average |
| Copper | 0.17 mg | 8.5% | Top 10% | Very High |
| Manganese | 0.17 mg | 8.5% | Top 30% | High |
| Selenium | 0.85 mcg | 1.2% | Bottom 30% | Low |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 6.2 g | 2.1% | Bottom 30% | Low |
| Dietary Fiber | 1.2 g | 4.9% | Mid 40% | Average |
| Sugars | 0.7 g | |||
| Glucose | 0.2 mg | |||
| Fructose | 0.2 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 2.1 g | 4.2% | Bottom 30% | Low |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.2 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0.2 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.2 mg | |||
| Glutamic Acid | 0.3 mg | |||
| Glycine | 0 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 0.91 g | 1.4% | Bottom 30% | Low |
| Saturated Fat | 0.49 g | 2.5% | Bottom 30% | Low |
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 228 Calories from Fat 49
% Daily Value *
Total Fat 5.4 g 8.3%
Saturated Fat 2.9 g 14.5%
Trans Fat
Cholesterol 11.3 mg 3.8%
Sodium 512.1 mg 21.3%
Total Carbohydrates 36.4 g 12.1%
Dietary Fiber 7.2 g28.8%
Sugars 4.2 g
Protein 12.3 g 24.6%
Vitamin A 0.5% Vitamin C 320%
Calcium 37.5% Iron 22.2%
*Based on a 2000 Calorie diet
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