BOO's Broccoli Chicken and Rice Casserole Recipe
BOO's Broccoli Chicken and Rice Casserole has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin C and Niacin.
The food contains 14.4g of carbs. The carbohydrate profile of the the food reveals it is low 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 16.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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.
Based on the composite nutritive standing BOO's Broccoli Chicken and Rice Casserole has been given a composite ranking of 43, and in moderation.
Calorie Breakdown
| Calories from Protein | 31% | |
| Calories from Fat | 42% | |
| Calories from Carbs | 27% |
Why this is good for you
- Very high in Protein
- High in Niacin
- Very high in Vitamin C
Why this is bad for you
- High in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 715 IU | 14.3% | ||
| Vitamin C | 27.9 mg | 46.5% | ||
| Vitamin D | 13.2 IU | 3.3% | ||
| Vitamin E | 0.62 mg | 2.1% | ||
| Thiamin | 0.09 mg | 6.3% | ||
| Riboflavin | 0.14 mg | 8.5% | ||
| Niacin | 4.8 mg | 24.2% | ||
| Vitamin B6 | 0.3 mg | 14.8% | ||
| Folate | 41.6 mcg | 10.4% | ||
| Vitamin B12 | 0.3 mcg | 5% | ||
| Pantothenic Acid | 0.65 mg | 6.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 198 mg | 19.8% | ||
| Iron | 1.7 mg | 9.3% | ||
| Magnesium | 27.2 mg | 6.8% | ||
| Phosphorus | 202 mg | 20.2% | ||
| Potassium | 257.8 mg | 7.4% | ||
| Sodium | 523.3 mg | 21.8% | ||
| Zinc | 1.2 mg | 7.7% | ||
| Copper | 0.06 mg | 2.8% | ||
| Manganese | 0.21 mg | 10.7% | ||
| Selenium | 12.3 mcg | 17.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 14.4 g | 4.8% | ||
| Dietary Fiber | 1.9 g | 7.6% | ||
| Sugars | 1.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 16.3 g | 32.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 10 g | 15.4% | ||
| Saturated Fat | 5.1 g | 25.5% | ||
| Monounsaturated Fat | 2.1 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 216 Calories from Fat 0
% Daily Value *
Total Fat 10 g 15.4%
Saturated Fat 5.1 g 25.5%
Trans Fat
Cholesterol 45.9 mg 15.3%
Sodium 523.3 mg 21.8%
Total Carbohydrates 14.4 g 4.8%
Dietary Fiber 1.9 g7.6%
Sugars 1.7 g
Protein 16.3 g 32.6%
Vitamin A 14.3% Vitamin C 46.5%
Calcium 19.8% Iron 9.3%
*Based on a 2000 Calorie diet
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