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Green Rice (Cheesy Broccoli Rice) - Recipe and Nutrition Facts
42

Green Rice (Cheesy Broccoli Rice) Recipe

Green Rice (Cheesy Broccoli Rice) has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin C.

The food contains 24.2g 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 8.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's low 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.

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. 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 42, for Green Rice (Cheesy Broccoli Rice), and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat50%
 Calories from Carbs38%

Why this is good for you

  • Very high in Vitamin C

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.39 IU0.01%Bottom 30%Low
Retinol14.1 mcg
Vitamin C37.9 mg63.2%Top 10%Very High
Vitamin D1.2 IU0.3%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.39 mg2%Mid 40%Average
Vitamin B60 mg
Folate25.4 mcg6.3%Mid 40%Average
Folic Acid6.6 mcg
Vitamin B120 mcg
Pantothenic Acid0.39 mg3.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium75.8 mg7.6%Top 30%High
Iron0.39 mg2.2%Bottom 30%Low
Magnesium10.5 mg2.6%Bottom 30%Low
Phosphorus150.4 mg15%Top 30%High
Potassium178.1 mg5.1%Mid 40%Average
Sodium415.2 mg17.3%Top 30%High
Zinc0.39 mg2.6%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium2 mcg2.8%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.5 g3.2%Mid 40%Average
Dietary Fiber1.1 g4.2%Mid 40%Average
Sugars2.5 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.2 g6.3%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.6 g8.6%Mid 40%Average
Saturated Fat3.1 g15.6%Mid 40%Average
Monounsaturated Fat0.8 g
Polyunsaturated Fat0.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 253 Calories from Fat 129

% Daily Value *

Total Fat 14.3 g 22%

Saturated Fat 8 g 40%

Trans Fat

Cholesterol 44.1 mg 14.7%

Sodium 1062.9 mg 44.3%

Total Carbohydrates 24.2 g 8.1%

Dietary Fiber 2.7 g10.8%

Sugars 6.5 g

Protein 8.1 g 16.2%

Vitamin A 0% Vitamin C 161.7%

Calcium 19.4% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/green-rice-cheesy-broccoli-rice-397117 Embed Table:

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