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Cheesy Broccoli and Rice Casserole 1 - Recipe and Nutrition Facts
35

Cheesy Broccoli and Rice Casserole 1 Recipe

Cheesy Broccoli and Rice Casserole 1 has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.

The food contains 46.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 13.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average 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 a high density of Sodium, thus making it unsuitable 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 an average 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 35, for Cheesy Broccoli and Rice Casserole 1, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat57%
 Calories from Carbs33%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C
  • High in Calcium
  • Very high in Folate

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.31 IU0.01%Bottom 30%Low
Retinol61.4 mcg
Vitamin C21.3 mg35.5%Top 10%Very High
Vitamin D5.2 IU1.3%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.93 mg4.6%Mid 40%Average
Vitamin B60 mg
Folate37.3 mcg9.3%Top 30%High
Folic Acid20.1 mcg
Vitamin B120 mcg
Pantothenic Acid0.31 mg3.1%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium92.6 mg9.3%Top 30%High
Iron0.93 mg5.1%Mid 40%Average
Magnesium11.7 mg2.9%Bottom 30%Low
Phosphorus183.6 mg18.4%Top 30%High
Potassium153.1 mg4.4%Mid 40%Average
Sodium311.5 mg13%Top 30%High
Zinc0.62 mg4.1%Mid 40%Average
Copper0 mg
Manganese0.31 mg15.4%Top 30%High
Selenium3.7 mcg5.3%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.3 g4.8%Mid 40%Average
Dietary Fiber0.77 g3.1%Mid 40%Average
Sugars1.6 g
Glucose0 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.1 g8.2%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 Acid0.3 mg
Glutamic Acid0.3 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11 g17%Mid 40%Average
Saturated Fat6.8 g34.1%Top 30%High
Monounsaturated Fat1.9 g
Polyunsaturated Fat0.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 555 Calories from Fat 321

% Daily Value *

Total Fat 35.7 g 54.9%

Saturated Fat 22.1 g 110.5%

Trans Fat

Cholesterol 96.6 mg 32.2%

Sodium 1009.4 mg 42.1%

Total Carbohydrates 46.2 g 15.4%

Dietary Fiber 2.5 g10%

Sugars 5.1 g

Protein 13.3 g 26.6%

Vitamin A 0% Vitamin C 115%

Calcium 30% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/cheesy-broccoli-and-rice-casserole-190141 Embed Table:

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