Broccoli, Rice, Cheese & Chicken Casserole Recipe
Broccoli, Rice, Cheese & Chicken Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin C and Niacin.
The food contains 20.9g 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 20.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 Broccoli, Rice, Cheese & Chicken Casserole has been given a composite ranking of 54, and in moderation.
Calorie Breakdown
| Calories from Protein | 39% | |
| Calories from Fat | 21% | |
| Calories from Carbs | 40% |
Why this is good for you
- Very high in Protein
- Very high in Niacin
- Very high in Vitamin C
- High in Calcium
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 955 IU | 19.1% | ||
| Vitamin C | 33 mg | 55% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.88 mg | 2.9% | ||
| Thiamin | 0.13 mg | 8.4% | ||
| Riboflavin | 0.29 mg | 16.8% | ||
| Niacin | 6.5 mg | 32.5% | ||
| Vitamin B6 | 0.39 mg | 19.6% | ||
| Folate | 66.8 mcg | 16.7% | ||
| Vitamin B12 | 0.19 mcg | 3.2% | ||
| Pantothenic Acid | 0.66 mg | 6.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 211 mg | 21.1% | ||
| Iron | 1.2 mg | 6.7% | ||
| Magnesium | 30.8 mg | 7.7% | ||
| Phosphorus | 397 mg | 39.7% | ||
| Potassium | 465 mg | 13.3% | ||
| Sodium | 610.3 mg | 25.4% | ||
| Zinc | 1.5 mg | 9.7% | ||
| Copper | 0.07 mg | 3.3% | ||
| Manganese | 0.3 mg | 14.8% | ||
| Selenium | 12.5 mcg | 17.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 20.9 g | 7% | ||
| Dietary Fiber | 2 g | 8% | ||
| Sugars | 4.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 20.6 g | 41.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.9 g | 7.5% | ||
| Saturated Fat | 2.7 g | 13.5% | ||
| Monounsaturated Fat | 0.4 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 211 Calories from Fat 0
% Daily Value *
Total Fat 4.9 g 7.5%
Saturated Fat 2.7 g 13.5%
Trans Fat
Cholesterol 44.1 mg 14.7%
Sodium 610.3 mg 25.4%
Total Carbohydrates 20.9 g 7%
Dietary Fiber 2 g8%
Sugars 4.9 g
Protein 20.6 g 41.2%
Vitamin A 19.1% Vitamin C 55%
Calcium 21.1% Iron 6.7%
*Based on a 2000 Calorie diet
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