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Velveeta Broccoli Rice Casserole - Recipe and Nutrition Facts
56

Velveeta Broccoli Rice Casserole Recipe

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

The food contains 60.5g of carbs. The carbohydrate profile of the the food reveals it is high 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 19 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. 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.

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a very 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 a high 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 Velveeta Broccoli Rice Casserole has been given a composite ranking of 56, and in moderation.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat35%
 Calories from Carbs49%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • Very high in Calcium
  • High in Iron
  • Very 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 DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.22 IU0%Bottom 30%Low
Retinol5.4 mcg
Vitamin C14.5 mg24.1%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.65 mg3.2%Mid 40%Average
Vitamin B60 mg
Folate35.6 mcg8.9%Top 30%High
Folic Acid16.8 mcg
Vitamin B120 mcg
Pantothenic Acid0.22 mg2.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium89.8 mg9%Top 30%High
Iron0.86 mg4.8%Mid 40%Average
Magnesium11.2 mg2.8%Bottom 30%Low
Phosphorus145.6 mg14.6%Top 30%High
Potassium138 mg3.9%Mid 40%Average
Sodium304 mg12.7%Mid 40%Average
Zinc0.65 mg4.3%Mid 40%Average
Copper0 mg
Manganese0.22 mg10.8%Top 30%High
Selenium3.7 mcg5.2%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.1 g4.4%Mid 40%Average
Dietary Fiber0.91 g3.6%Mid 40%Average
Sugars1.7 g
Glucose0.2 mg
Fructose0.2 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.1 g8.2%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.2 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.2 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.2 g6.4%Mid 40%Average
Saturated Fat2.3 g11.4%Mid 40%Average
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 490 Calories from Fat 175

% Daily Value *

Total Fat 19.4 g 29.8%

Saturated Fat 10.6 g 53%

Trans Fat

Cholesterol 53.3 mg 17.8%

Sodium 1407.4 mg 58.6%

Total Carbohydrates 60.5 g 20.2%

Dietary Fiber 4.2 g16.8%

Sugars 7.9 g

Protein 19 g 38%

Vitamin A 0% Vitamin C 111.7%

Calcium 41.6% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/velveeta-broccoli-rice-casserole-429768 Embed Table:

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