Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351
Healthy Broccoli Rice Casserole - Recipe and Nutrition Facts
86

Healthy Broccoli Rice Casserole Recipe

Healthy Broccoli Rice Casserole has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 24.6g 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 10 gms of protein, it is average 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 average 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 an average density of Sodium, it is suitable 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.

Based on the composite nutritive standing Healthy Broccoli Rice Casserole has been given a composite ranking of 86, and on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat42%
 Calories from Carbs41%

Why this is good for you

  • High in Vitamin A
  • Very high in Vitamin C
  • Very low in Cholesterol

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1330 IU26.6%
Vitamin C41.4 mg69%
Vitamin D10 IU2.5%
Vitamin E1.7 mg5.8%
Thiamin0.11 mg7.2%
Riboflavin0.15 mg8.6%
Niacin1.4 mg6.9%
Vitamin B60.25 mg12.3%
Folate75.2 mcg18.8%
Vitamin B120.11 mcg1.8%
Pantothenic Acid0.61 mg6.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium160 mg16%
Iron0.88 mg4.9%
Magnesium46 mg11.5%
Phosphorus212 mg21.2%
Potassium256 mg7.3%
Sodium195.3 mg8.1%
Zinc1.1 mg7.6%
Copper0.12 mg6.1%
Manganese0.7 mg35.2%
Selenium10.4 mcg14.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate24.6 g8.2%
Dietary Fiber3.9 g15.6%
Sugars2.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein10 g20%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.1 g17.1%
Saturated Fat2.4 g12%
Monounsaturated Fat6.8 g
Polyunsaturated Fat1.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 231 Calories from Fat 0

% Daily Value *

Total Fat 11.1 g 17.1%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 5.2 mg 1.7%

Sodium 195.3 mg 8.1%

Total Carbohydrates 24.6 g 8.2%

Dietary Fiber 3.9 g15.6%

Sugars 2.1 g

Protein 10 g 20%

Vitamin A 26.6% Vitamin C 69%

Calcium 16% Iron 4.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1634784 Embed Table:

Related Searches

76

Broccoli Rice Casserole - modified..

Per Serving | Calories 287
Protein 13.8 g | Carbs 43.2 g | Fat 8.3 g

75

Broccoli Cheez Whiz Rice Casserole,..

Per Serving | Calories 318
Protein 16.9 g | Carbs 44.7 g | Fat 8.9 g

75

Beth's Broccoli and Rice Casserole

Per Serving | Calories 162
Protein 13.1 g | Carbs 19.9 g | Fat 2.2 g

63

broccoli, chicken and rice casserole

Per Serving | Calories 397
Protein 20 g | Carbs 37.8 g | Fat 18.7 g

67

Gracious Pantry Turkey Chili

Per Serving | Calories 248
Protein 19.8 g | Carbs 24.8 g | Fat 8.6 g

32

Steak and Ale Burgundy Mushrooms

Per Serving | Calories 118
Protein 0.7 g | Carbs 3.3 g | Fat 5.8 g

87

Chicken Stir Fry (Americanized)

Per Serving | Calories 172
Protein 8.2 g | Carbs 19.8 g | Fat 7.8 g

66

Asian Teriyaki Rice

Per Serving | Calories 157
Protein 2.8 g | Carbs 33.7 g | Fat 0.6 g