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Broccoli Rice Casserole - Recipe and Nutrition Facts
42

Broccoli Rice Casserole Recipe

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

The food contains 26.6g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 6.2 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight.

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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Broccoli Rice Casserole has been given a composite ranking of 42, and in moderation.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat48%
 Calories from Carbs42%

Why this is good for you

  • High in Vitamin A
  • Very high in Vitamin C
  • Very high in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1150 IU23%
Vitamin C22.2 mg37%
Thiamin0.21 mg14%
Niacin2.8 mg14%
Vitamin B60.16 mg8%
Folate152 mcg38%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium140 mg14%
Iron2.2 mg12%
Magnesium24 mg6%
Potassium180 mg5.1%
Sodium551 mg23%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate26.6 g8.9%
Dietary Fiber2.1 g8.4%
Sugars2.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.2 g12.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat13.7 g21.1%
Saturated Fat8 g40%

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 252 Calories from Fat 123

% Daily Value *

Total Fat 13.7 g 21.1%

Saturated Fat 8 g 40%

Trans Fat

Cholesterol 37 mg 12.3%

Sodium 551 mg 23%

Total Carbohydrates 26.6 g 8.9%

Dietary Fiber 2.1 g8.4%

Sugars 2.9 g

Protein 6.2 g 12.4%

Vitamin A 23% Vitamin C 37%

Calcium 14% Iron 12%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/broccoli-rice-casserole-2/detail.aspx Embed Table:

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