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.
Calories from Protein | 10% | |
Calories from Fat | 57% | |
Calories from Carbs | 33% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.31 IU | 0.01% | Bottom 30% | Low |
Retinol | 61.4 mcg | |||
Vitamin C | 21.3 mg | 35.5% | Top 10% | Very High |
Vitamin D | 5.2 IU | 1.3% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.93 mg | 4.6% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 37.3 mcg | 9.3% | Top 30% | High |
Folic Acid | 20.1 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.31 mg | 3.1% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 92.6 mg | 9.3% | Top 30% | High |
Iron | 0.93 mg | 5.1% | Mid 40% | Average |
Magnesium | 11.7 mg | 2.9% | Bottom 30% | Low |
Phosphorus | 183.6 mg | 18.4% | Top 30% | High |
Potassium | 153.1 mg | 4.4% | Mid 40% | Average |
Sodium | 311.5 mg | 13% | Top 30% | High |
Zinc | 0.62 mg | 4.1% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.31 mg | 15.4% | Top 30% | High |
Selenium | 3.7 mcg | 5.3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 14.3 g | 4.8% | Mid 40% | Average |
Dietary Fiber | 0.77 g | 3.1% | Mid 40% | Average |
Sugars | 1.6 g | |||
Glucose | 0 mg | |||
Fructose | 0.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.1 g | 8.2% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 0.3 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11 g | 17% | Mid 40% | Average |
Saturated Fat | 6.8 g | 34.1% | Top 30% | High |
Monounsaturated Fat | 1.9 g | |||
Polyunsaturated Fat | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.5 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 215
Protein 10.2 g | Carbs 6.3 g | Fat 17.5 g
Per Serving | Calories 158
Protein 5.8 g | Carbs 11.3 g | Fat 10.2 g
Per Serving | Calories 175
Protein 6.9 g | Carbs 16.7 g | Fat 9.1 g
Per Serving | Calories 211
Protein 8.5 g | Carbs 9 g | Fat 16 g
Per Serving | Calories 309
Protein 0.53 g | Carbs 30.3 g | Fat 21.3 g
Per Serving | Calories 246
Protein 10.4 g | Carbs 32 g | Fat 9 g
Per Serving | Calories 288
Protein 19.1 g | Carbs 3.3 g | Fat 21.8 g
Per Serving | Calories 158
Protein 12.2 g | Carbs 8.8 g | Fat 8.1 g