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Nutritional Profile of Sweet Potato & Pumpkin Casserole (Puerto Rican Style)
We got 55 nutritional values in our nutrition profile for Sweet Potato & Pumpkin Casserole (Puerto Rican Style).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for one nutrient:
- alpha-Carotene (Fat-soluble Vitamins)
Also, when compared to all foods, it ranks high (Top 250) for eight additional nutrients.
With the highest ranking of them being
- beta-Carotene (Fat-soluble Vitamins)
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- Lauric Acid (12:0) (Saturated Fats)
- beta-Cryptoxanthin (Fat-soluble Vitamins)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Meals, Entrees, and Side Dishes) shows that it ranks sky-high (Top 10) for five nutrients.
Most notable of them being
- Caprylic Acid (8:0) (Saturated Fats)
- Lauric Acid (12:0) (Saturated Fats)
- beta-Carotene (Fat-soluble Vitamins)
- Sugars (Total incl. NLEA) (Carbohydrates)
Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for one additional nutrient:
- Vitamin A, RAE (Fat-soluble Vitamins)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Sweet Potato & Pumpkin Casserole (Puerto Rican Style)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Sweet Potato & Pumpkin Casserole (Puerto Rican Style)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Sweet Potato & Pumpkin Casserole (Puerto Rican Style)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Sweet Potato & Pumpkin Casserole (Puerto Rican Style)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Sweet Potato & Pumpkin Casserole (Puerto Rican Style)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Sweet Potato & Pumpkin Casserole (Puerto Rican Style)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Sweet Potato & Pumpkin Casserole (Puerto Rican Style)
In food category: Meals, Entrees, and Side Dishes
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 39.8 g | 11.3 g | 60 | 648 |
| Fiber, total dietary | 2.2 g | 623.7 mg | 39 | 230 |
| Sugars (Total incl. NLEA) | 27.6 g | 7.8 g | 8 | 407 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 1.8 g | 499 mg | 485 | 1633 |
| Fatty Acids, total polyunsaturated | 1 g | 292 mg | 437 | 1512 |
| Fatty Acids, total saturated | 3.8 g | 1.1 g | 197 | 1061 |
| Total Lipid (Fat) | 7 g | 2 g | 320 | 1045 |
| Saturated Fats (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Capric Acid (10:0) | 187 mg | 53 mg | 52 | 345 |
| Caproic Acid (6:0) | 19 mg | 5.4 mg | 133 | 339 |
| Caprylic Acid (8:0) | 236 mg | 66.9 mg | 2 | 198 |
| Lauric Acid (12:0) | 1.5 g | 422.4 mg | 2 | 162 |
| Myristic Acid (14:0) | 596 mg | 169 mg | 96 | 559 |
| Palmitic Acid (16:0) | 792 mg | 224.5 mg | 410 | 1494 |
| Stearic Acid (18:0) | 452 mg | 128.1 mg | 429 | 1240 |
| Monounsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 1.7 g | 490.4 mg | 456 | 1600 |
| Palmitoleic Acid (16:1) | 22 mg | 6.2 mg | 331 | 961 |
| Paullinic Acid (20:1) | 7 mg | 2 mg | 127 | 467 |
| Polyunsaturated Fats (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Docosahexaenoic Acid, DHA (22:6 n-3) | 5 mg | 1.4 mg | 99 | 417 |
| Docosapentaenoic Acid, DPA (22:5 n-3) | 1 mg | 0.3 mg | 39 | 196 |
| Eicosatetraenoic Acid, ETA (20:4) | 17 mg | 4.8 mg | 78 | 277 |
| Linoleic Acid (18:2 n-6) | 925 mg | 262.2 mg | 440 | 1479 |
| Linolenic Acid (18:3) | 74 mg | 21 mg | 397 | 882 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 3 g | 847.7 mg | 663 | 1320 |
| Water-soluble Vitamins (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 19 µg | 5.4 µg | 131 | 436 |
| Folate, food | 16 µg | 4.5 µg | 78 | 273 |
| Folate, total | 18 µg | 5.1 µg | 111 | 373 |
| Folic Acid | 2 µg | 0.6 µg | 80 | 263 |
| Niacin | 791 µg | 224.2 µg | 587 | 1765 |
| Riboflavin | 139 µg | 39.4 µg | 200 | 672 |
| Thiamin | 74 µg | 21 µg | 294 | 810 |
| Vitamin B12 | 0.1 µg | 0.02 µg | 198 | 723 |
| Vitamin B6 | 156 µg | 44.2 µg | 207 | 825 |
| Vitamin C | 4.6 mg | 1.3 mg | 183 | 577 |
| Fat-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Carotene | 1.9 mg | 547.1 µg | 8 | 58 |
| alpha-Tocopherol | 1.1 mg | 317.5 µg | 132 | 531 |
| beta-Carotene | 5.4 mg | 1.5 mg | 4 | 136 |
| beta-Cryptoxanthin | 1 µg | 0.3 µg | 68 | 184 |
| Lutein + Zeaxanthin | 763 µg | 216.3 µg | 69 | 445 |
| Phylloquinone | 4.7 µg | 1.3 µg | 350 | 877 |
| Retinol | 40 µg | 11.3 µg | 106 | 441 |
| Vitamin A, RAE | 566 µg | 160.5 µg | 15 | 225 |
| Vitamin D (D2 + D3) | 0.3 µg | 0.1 µg | 39 | 160 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 34 mg | 9.6 mg | 213 | 513 |
| Copper, Cu | 189 µg | 53.6 µg | 73 | 660 |
| Iron, Fe | 1.2 mg | 340.2 µg | 182 | 801 |
| Magnesium, Mg | 26 mg | 7.4 mg | 64 | 319 |
| Phosphorus, P | 79 mg | 22.4 mg | 229 | 590 |
| Potassium, K | 377 mg | 106.9 mg | 65 | 521 |
| Selenium, Se | 4.8 µg | 1.4 µg | 293 | 645 |
| Sodium, Na | 204 mg | 57.8 mg | 479 | 945 |
| Zinc, Zn | 540 µg | 153.1 µg | 245 | 866 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Cholesterol | 33 mg | 9.4 mg | 108 | 348 |
| Choline | 33.4 mg | 9.5 mg | 303 | 822 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 48.6 g | 13.8 g | 517 | 1650 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 225 kcal | 63.8 kcal | 131 | 463 |
Foods Available Online
We searched Amazon for "Sweet Potato & Pumpkin Casserole" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of less than a hundred products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Sweet Potato & Pumpkin Casserole (Puerto Rican Style)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cup | 266.0 g | 9.4 oz |
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