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Broccoli Rice Bake 1 - Recipe and Nutrition Facts
83

Broccoli Rice Bake 1 Recipe

Broccoli Rice Bake 1 has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 44.2g 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. With 7.4 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 average fat content makes it suitable if you're on a low-fat diet plan. 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 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 a high 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 83, for Broccoli Rice Bake 1, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein11%
 Calories from Fat22%
 Calories from Carbs67%

Why this is good for you

  • Very high in Vitamin C
  • Low in Cholesterol
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.42 IU0.01%Bottom 30%Low
Retinol13 mcg
Vitamin C45.8 mg76.3%Top 10%Very High
Vitamin D1.3 IU0.3%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.3 mg6.3%Mid 40%Average
Vitamin B60 mg
Folate72.7 mcg18.2%Top 10%Very High
Folic Acid41.6 mcg
Vitamin B120 mcg
Pantothenic Acid0.42 mg4.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium34.5 mg3.4%Mid 40%Average
Iron1.3 mg7%Mid 40%Average
Magnesium13.4 mg3.4%Mid 40%Average
Phosphorus74.8 mg7.5%Mid 40%Average
Potassium168.9 mg4.8%Mid 40%Average
Sodium179.9 mg7.5%Mid 40%Average
Zinc0.42 mg2.8%Mid 40%Average
Copper0 mg
Manganese0.42 mg21%Top 30%High
Selenium6.3 mcg9%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18.6 g6.2%Mid 40%Average
Dietary Fiber1.7 g6.9%Mid 40%Average
Sugars1.8 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.1 g6.2%Mid 40%Average
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 Acid0.4 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.7 g4.2%Bottom 30%Low
Saturated Fat1.3 g6.3%Mid 40%Average
Monounsaturated Fat0.8 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 261 Calories from Fat 59

% Daily Value *

Total Fat 6.5 g 10%

Saturated Fat 3 g 15%

Trans Fat

Cholesterol 10.8 mg 3.6%

Sodium 428.2 mg 17.8%

Total Carbohydrates 44.2 g 14.7%

Dietary Fiber 4.1 g16.4%

Sugars 4.2 g

Protein 7.4 g 14.8%

Vitamin A 0% Vitamin C 181.7%

Calcium 8.2% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/broccoli-rice-bake-209660 Embed Table:

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