Broccoli Casserole for kids!!!! Recipe

Broccoli Casserole for kids!!!! has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Iron, Vitamin C, Thiamin, Niacin and Folate.

The food contains 4.3g 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 2.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

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 6 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, 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 Broccoli Casserole for kids!!!! has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein30%
 Calories from Fat26%
 Calories from Carbs44%

Why this is good for you

  • High in Niacin
  • Very high in Vitamin C
  • Very high in Thiamin
  • Very low in Cholesterol
  • Very low in Saturated Fat
  • Very high in Iron

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW

Vitamin Analysis

Vitamin A300.5 IU6%Top 30%High
Retinol0.5 mcg
Vitamin C10.7 mg17.8%Top 30%High
Vitamin D0 IU
Thiamin0.53 mg35.7%Top 10%Very High
Riboflavin0 mg
Niacin3.2 mg16%Top 30%High
Vitamin B60 mg
Folate56.7 mcg14.2%Top 30%High
Folic Acid33.2 mcg
Vitamin B120 mcg
Pantothenic Acid0.53 mg5.3%Top 30%High

Mineral Analysis

Calcium105.9 mg10.6%Top 30%High
Iron3.2 mg17.8%Top 10%Very High
Magnesium15.5 mg3.9%Mid 40%Average
Phosphorus184 mg18.4%Top 30%High
Potassium126.7 mg3.6%Mid 40%Average
Sodium76.7 mg3.2%Bottom 30%Low
Zinc0.53 mg3.6%Mid 40%Average
Copper0 mg
Manganese0.53 mg26.7%Top 30%High
Selenium3.7 mcg5.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate2.3 g0.8%Bottom 10%Very Low
Dietary Fiber0.64 g2.6%Mid 40%Average
Sugars0.4 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0.5 mg
Galactose0 mg

Protein Analysis

Protein1.6 g3.1%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0.5 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat0.59 g0.9%Bottom 30%Low
Saturated Fat0.16 g0.8%Bottom 30%Low
Monounsaturated Fat4.3 g
Polyunsaturated Fat7 g

Other Nutrients Analysis

Alcohol0 g
Ash2.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 36 Calories from Fat 9

% Daily Value *

Total Fat 1.1 g 1.7%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 4.5 mg 1.5%

Sodium 143.4 mg 6%

Total Carbohydrates 4.3 g 1.4%

Dietary Fiber 1.2 g4.8%

Sugars 0.8 g

Protein 2.9 g 5.8%

Vitamin A 11.2% Vitamin C 33.3%

Calcium 19.8% Iron 33.3%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/broccoli-casserole-for-kids-36525 Embed Table:

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