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Broccoli , Cauliflower & Rice Bake - Recipe and Nutrition Facts
35

Broccoli, Cauliflower & Rice Bake Recipe

Broccoli, Cauliflower & Rice Bake has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C.

The food contains 20.5g 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 9.2 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 average fat content of this product makes it suitable to be eaten when trying to lose weight. 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.

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, Cauliflower & Rice Bake has been given a composite ranking of 35, and in moderation.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat47%
 Calories from Carbs37%

Why this is good for you

  • Very high in Vitamin C

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A955 IU19.1%
Vitamin C69.5 mg115.9%
Vitamin D5.2 IU1.3%
Vitamin E0.94 mg3.1%
Thiamin0.06 mg4.2%
Riboflavin0.11 mg6.5%
Niacin0.58 mg2.9%
Vitamin B60.19 mg9.5%
Folate64 mcg16%
Vitamin B120.05 mcg0.8%
Pantothenic Acid0.63 mg6.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium49 mg4.9%
Iron0.67 mg3.7%
Magnesium21.2 mg5.3%
Phosphorus65 mg6.5%
Potassium347.8 mg9.9%
Sodium672.3 mg28%
Zinc0.38 mg2.5%
Copper0.05 mg2.3%
Manganese0.19 mg9.6%
Selenium2.2 mcg3.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate20.5 g6.8%
Dietary Fiber3.2 g12.8%
Sugars3.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.2 g18.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.6 g17.8%
Saturated Fat6.2 g31%
Monounsaturated Fat1.2 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 211 Calories from Fat 0

% Daily Value *

Total Fat 11.6 g 17.8%

Saturated Fat 6.2 g 31%

Trans Fat

Cholesterol 33 mg 11%

Sodium 672.3 mg 28%

Total Carbohydrates 20.5 g 6.8%

Dietary Fiber 3.2 g12.8%

Sugars 3.1 g

Protein 9.2 g 18.4%

Vitamin A 19.1% Vitamin C 115.9%

Calcium 4.9% Iron 3.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1340908 Embed Table:

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