Cheesy Broccoli Rice 1 Recipe
Cheesy Broccoli Rice 1 has a very high-calorie, very high-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.
The food contains 118.5g of carbs. The carbohydrate profile of the the food reveals it is very high 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 48.5 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
It a good source of Vitamin B6 and Vitamin B12.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 gives a good yield of Iron at 9 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Cheesy Broccoli Rice 1 has been given a composite ranking of 51, and in moderation.
Calorie Breakdown
| Calories from Protein | 19% | |
| Calories from Fat | 34% | |
| Calories from Carbs | 47% |
Why this is good for you
- Very high in Protein
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.24 IU | 0% | Bottom 30% | Low |
| Retinol | 36.2 mcg | |||
| Vitamin C | 11 mg | 18.4% | Top 30% | High |
| Vitamin D | 4.6 IU | 1.1% | Mid 40% | Average |
| Thiamin | 0.24 mg | 16% | Top 10% | Very High |
| Riboflavin | 0.24 mg | 14.1% | Top 10% | Very High |
| Niacin | 2.9 mg | 14.4% | Top 30% | High |
| Vitamin B6 | 0.24 mg | 12% | Top 30% | High |
| Folate | 94.7 mcg | 23.7% | Top 10% | Very High |
| Folic Acid | 74.1 mcg | |||
| Vitamin B12 | 0.72 mcg | 12% | Top 30% | High |
| Pantothenic Acid | 0.72 mg | 7.2% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 130 mg | 13% | Top 30% | High |
| Iron | 2.2 mg | 12% | Top 30% | High |
| Magnesium | 21.3 mg | 5.3% | Mid 40% | Average |
| Phosphorus | 170 mg | 17% | Top 30% | High |
| Potassium | 182.5 mg | 5.2% | Mid 40% | Average |
| Sodium | 117.6 mg | 4.9% | Mid 40% | Average |
| Zinc | 2.2 mg | 14.4% | Top 10% | Very High |
| Copper | 0 mg | |||
| Manganese | 0.48 mg | 24% | Top 30% | High |
| Selenium | 12 mcg | 17.1% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 28.4 g | 9.5% | Top 30% | High |
| Dietary Fiber | 1.1 g | 4.3% | Mid 40% | Average |
| Starch | 0 g | |||
| Sugars | 0.6 g | |||
| Sucrose | 0.2 mg | |||
| Glucose | 0.2 mg | |||
| Fructose | 0.2 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.6 g | 23.3% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.5 mg | |||
| Isoleucine | 0.5 mg | |||
| Leucine | 0.5 mg | |||
| Lysine | 0.7 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0.5 mg | |||
| Valine | 0.7 mg | |||
| Arginine | 0.7 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.5 mg | |||
| Aspartic Acid | 1 mg | |||
| Glutamic Acid | 2.2 mg | |||
| Glycine | 0.5 mg | |||
| Proline | 0 mg | |||
| Serine | 0.5 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9 g | 13.9% | Mid 40% | Average |
| Saturated Fat | 4.6 g | 23% | Mid 40% | Average |
| Monounsaturated Fat | 3.1 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Water | 49.9 g | |||
| Ash | 1.2 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 1022 Calories from Fat 338
% Daily Value *
Total Fat 37.6 g 57.8%
Saturated Fat 19.2 g 96%
Trans Fat
Cholesterol 138.6 mg 46.2%
Sodium 490.5 mg 20.4%
Total Carbohydrates 118.5 g 39.5%
Dietary Fiber 4.5 g18%
Sugars 2.7 g
Protein 48.5 g 97%
Vitamin A 0% Vitamin C 76.7%
Calcium 54.2% Iron 50%
*Based on a 2000 Calorie diet
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