Yellow Squash Casserole 5 Recipe
Yellow Squash Casserole 5 has a average-calorie, low-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin C and Folate.
The food contains 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. With 5.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average 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 an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 76, for Yellow Squash Casserole 5, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 10% | |
| Calories from Fat | 78% | |
| Calories from Carbs | 12% |
Why this is good for you
- Very high in Vitamin C
- High in Iron
- Very high in Folate
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 389.7 IU | 7.8% | Top 30% | High |
| Retinol | 65 mcg | |||
| Vitamin C | 13.8 mg | 23% | Top 30% | High |
| Vitamin D | 7.4 IU | 1.8% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 2 mg | 9.9% | Top 30% | High |
| Vitamin B6 | 0 mg | |||
| Folate | 59.6 mcg | 14.9% | Top 30% | High |
| Folic Acid | 32.5 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 71.4 mg | 7.1% | Top 30% | High |
| Iron | 2 mg | 10.9% | Top 30% | High |
| Magnesium | 23.2 mg | 5.8% | Mid 40% | Average |
| Phosphorus | 98.5 mg | 9.9% | Mid 40% | Average |
| Potassium | 255.7 mg | 7.3% | Top 30% | High |
| Sodium | 93.3 mg | 3.9% | Mid 40% | Average |
| Zinc | 0.49 mg | 3.3% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.49 mg | 24.6% | Top 30% | High |
| Selenium | 3 mcg | 4.2% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 3.4 g | 1.1% | Bottom 30% | Low |
| Dietary Fiber | 0.89 g | 3.5% | Mid 40% | Average |
| Sugars | 1.7 g | |||
| Glucose | 1 mg | |||
| Fructose | 1 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0.5 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 2.7 g | 5.4% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0.5 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.5 mg | |||
| Arginine | 0 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.5 mg | |||
| Glutamic Acid | 1.5 mg | |||
| Glycine | 0 mg | |||
| Proline | 0.5 mg | |||
| Serine | 0.5 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.7 g | 14.9% | Mid 40% | Average |
| Saturated Fat | 5.7 g | 28.3% | Top 30% | High |
| Monounsaturated Fat | 3.4 g | |||
| Polyunsaturated Fat | 1.5 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 2 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 219 Calories from Fat 177
% Daily Value *
Total Fat 19.6 g 30.2%
Saturated Fat 11.5 g 57.5%
Trans Fat
Cholesterol 48.4 mg 16.1%
Sodium 189.5 mg 7.9%
Total Carbohydrates 7 g 2.3%
Dietary Fiber 1.8 g7.2%
Sugars 3.4 g
Protein 5.5 g 11%
Vitamin A 15.8% Vitamin C 46.7%
Calcium 14.5% Iron 22.2%
*Based on a 2000 Calorie diet
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