Kays Broccoli Rice Casserole Recipe
Kays Broccoli Rice Casserole has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.
The food contains 20.7g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 9.7 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.
It has an average density of Sodium, thus making it suitable 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 Kays Broccoli Rice Casserole has been given a composite ranking of 64, and in moderation.
Calorie Breakdown
| Calories from Protein | 18% | |
| Calories from Fat | 42% | |
| Calories from Carbs | 39% |
Why this is good for you
- High in Vitamin A
- Very high in Vitamin C
- High in Calcium
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1090 IU | 21.8% | ||
| Vitamin C | 55.1 mg | 91.9% | ||
| Vitamin D | 16.4 IU | 4.1% | ||
| Vitamin E | 1.1 mg | 3.7% | ||
| Thiamin | 0.13 mg | 8.7% | ||
| Riboflavin | 0.18 mg | 10.3% | ||
| Niacin | 1.4 mg | 7% | ||
| Vitamin B6 | 0.22 mg | 10.8% | ||
| Folate | 50.8 mcg | 12.7% | ||
| Vitamin B12 | 0.18 mcg | 3% | ||
| Pantothenic Acid | 0.52 mg | 5.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 225 mg | 22.5% | ||
| Iron | 1 mg | 5.8% | ||
| Magnesium | 42.4 mg | 10.6% | ||
| Phosphorus | 191 mg | 19.1% | ||
| Potassium | 308.8 mg | 8.8% | ||
| Sodium | 184.3 mg | 7.7% | ||
| Zinc | 1.2 mg | 8.2% | ||
| Copper | 0.1 mg | 5% | ||
| Manganese | 0.61 mg | 30.6% | ||
| Selenium | 10.6 mcg | 15.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 20.7 g | 6.9% | ||
| Dietary Fiber | 2.8 g | 11.2% | ||
| Sugars | 2.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9.7 g | 19.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.8 g | 15.1% | ||
| Saturated Fat | 5.9 g | 29.5% | ||
| Monounsaturated Fat | 2.7 g | |||
| Polyunsaturated Fat | 0.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 205 Calories from Fat 0
% Daily Value *
Total Fat 9.8 g 15.1%
Saturated Fat 5.9 g 29.5%
Trans Fat
Cholesterol 28.3 mg 9.4%
Sodium 184.3 mg 7.7%
Total Carbohydrates 20.7 g 6.9%
Dietary Fiber 2.8 g11.2%
Sugars 2.2 g
Protein 9.7 g 19.4%
Vitamin A 21.8% Vitamin C 91.9%
Calcium 22.5% Iron 5.8%
*Based on a 2000 Calorie diet
Related Searches
BOO's Broccoli Chicken and Rice..
Per Serving | Calories 216
Protein 16.3 g | Carbs 14.4 g | Fat 10 g
Broccoli & Rice casserole
Per Serving | Calories 177
Protein 14.4 g | Carbs 23.4 g | Fat 2.9 g
Broccoli Cheez Whiz Rice Casserole,..
Per Serving | Calories 318
Protein 16.9 g | Carbs 44.7 g | Fat 8.9 g
Broccoli Rice Casserole - modified..
Per Serving | Calories 287
Protein 13.8 g | Carbs 43.2 g | Fat 8.3 g
Scalloped Eggplant Casserole
Per Serving | Calories 108
Protein 9.2 g | Carbs 10.3 g | Fat 3.5 g
turkey meatballs with spaghetti
Per Serving | Calories 332
Protein 23.1 g | Carbs 31 g | Fat 12.7 g
Orange-Pineapple Brown Rice
Per Serving | Calories 132
Protein 2.6 g | Carbs 28.5 g | Fat 0.7 g
Fired Up Grilled Potato Wedges
Per Serving | Calories 162
Protein 2.3 g | Carbs 17.8 g | Fat 9.7 g
