Summer Squash Casserole with Tomato and Cheese

Squash, summer, casserole with tomato and cheese

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup (217g)

Amount per serving

Calories

180

% Daily Value *

Total Fat 9g

12%

Saturated Fat 4.9g

24%

Trans Fat

Cholesterol 22mg

7%

Sodium 484mg

21%

Total Carbohydrate 19.7g

7%

Dietary Fiber 3.3g

12%

Total Sugars

Protein 6.9g

Vitamin D

Calcium 224mg

17%

Iron 2mg

9%

Potassium 443mg

9%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

12%

10.6 mg

Thiamin

18%

0.22 mg

Riboflavin

16%

0.21 mg

Niacin

13%

2.1 mg

Pantothenic Acid

Vitamin B6

9%

0.16 mg

Folate

52.1 mcg

Folic Acid

13 mcg

Food Folate

39.1 mcg

Fortified Folate

60.8 mcg

Choline

4%

20.8 mg

Betaine

Vitamin B12

7%

0.17 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

11%

97.6 mcg

Retinol

71.6 mcg

Beta Carotene

308 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

2.17 mcg

Vitamin A IU

Lycophene

4880 mcg

Lutein and Zeaxanthin

3330 mcg

Vitamin E

6%

0.93 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0.43 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

7%

7.81 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

17%

224 mg

Iron

9%

1.65 mg

Magnesium

12%

52.1 mg

Phosphorus

15%

184 mg

Potassium

9%

443 mg

Sodium

21%

484 mg

Zinc

12%

1.35 mg

Copper

26%

0.23 mg

Manganese

Selenium

14%

7.81 mcg

Fluoride

Iodine

Fat

12%

9.01 g

Saturated Fat

24%

4.85 g

Butyric Acid

0.21 g

Caproic Acid

0.15 g

Caprylic Acid

0.09 g

Capric Acid

0.21 g

Lauric Acid

0.23 g

Tridecylic Acid

Myristic Acid

0.7 g

Pentadecylic Acid

Palmitic Acid

2.2 g

Margaric Acid

Stearic Acid

0.94 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

2.26 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.02 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.85 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

7%

21.7 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

14%

6.94 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

7%

19.7 g

Fibre

12%

3.25 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

180 kcal

Water

178 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (217g)

Nutrient Sources

  • Excellent source of Copper
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Calcium
  • Good source of Phosphorus
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Summer Squash Casserole with Tomato and Cheese contains 3.2g of protein, which is about the same as 0.5 eggs, 0.1 chicken breasts, or 0.2 cups (62g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 16.4g per 1 cup

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

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