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Rice , Broccoli & Cheese Casserole - Recipe and Nutrition Facts
48

Rice, Broccoli, & Cheese Casserole Recipe

Rice, Broccoli, & Cheese Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.

The food contains 38.9g 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. With 12.8 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.

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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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 48, for Rice, Broccoli, & Cheese Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat36%
 Calories from Carbs48%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C
  • High in Calcium
  • High in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.42 IU0.01%Bottom 30%Low
Retinol13.8 mcg
Vitamin C12.1 mg20.2%Top 30%High
Vitamin D0.42 IU0.1%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.3 mg6.3%Mid 40%Average
Vitamin B60 mg
Folate48.1 mcg12%Top 30%High
Folic Acid30.1 mcg
Vitamin B120 mcg
Pantothenic Acid0.42 mg4.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium109.6 mg11%Top 30%High
Iron1.3 mg7%Mid 40%Average
Magnesium12.6 mg3.1%Mid 40%Average
Phosphorus190 mg19%Top 30%High
Potassium174.5 mg5%Mid 40%Average
Sodium397.2 mg16.5%Top 30%High
Zinc0.84 mg5.6%Mid 40%Average
Copper0 mg
Manganese0.42 mg20.9%Top 30%High
Selenium4.2 mcg6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate16.3 g5.4%Mid 40%Average
Dietary Fiber0.92 g3.7%Mid 40%Average
Sugars2 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.4 g10.7%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 Acid0.4 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

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

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 323 Calories from Fat 117

% Daily Value *

Total Fat 13 g 20%

Saturated Fat 7.2 g 36%

Trans Fat

Cholesterol 39.6 mg 13.2%

Sodium 949.2 mg 39.6%

Total Carbohydrates 38.9 g 13%

Dietary Fiber 2.2 g8.8%

Sugars 4.8 g

Protein 12.8 g 25.6%

Vitamin A 0% Vitamin C 48.3%

Calcium 26.2% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/rice-broccoli-cheese-casserole-36952 Embed Table:

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