Wild rice & Broccoli Casserole Recipe
Wild rice & Broccoli Casserole has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Folate.
The food contains 46.4g 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. It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. Its sugar content is among the bottom 20 percentile. This is often undesirablea good thing for people watching their sugar intake. With 8.4 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 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 a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
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 86, for Wild rice & Broccoli Casserole, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 12% | |
| Calories from Fat | 20% | |
| Calories from Carbs | 68% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
- Very low in Cholesterol
- Low in Saturated Fat
- Very low in Sodium
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2595 IU | 51.9% | ||
| Vitamin C | 84.4 mg | 140.6% | ||
| Vitamin D | 10.4 IU | 2.6% | ||
| Vitamin E | 2.2 mg | 7.3% | ||
| Thiamin | 0.09 mg | 5.7% | ||
| Riboflavin | 0.2 mg | 11.6% | ||
| Niacin | 0.74 mg | 3.7% | ||
| Vitamin B6 | 0.27 mg | 13.4% | ||
| Folate | 141.6 mcg | 35.4% | ||
| Vitamin B12 | 0.09 mcg | 1.5% | ||
| Pantothenic Acid | 0.87 mg | 8.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 116 mg | 11.6% | ||
| Iron | 2.1 mg | 11.5% | ||
| Magnesium | 29.6 mg | 7.4% | ||
| Phosphorus | 106 mg | 10.6% | ||
| Potassium | 464.8 mg | 13.3% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 0.68 mg | 4.5% | ||
| Copper | 0.08 mg | 4.1% | ||
| Manganese | 0.25 mg | 12.6% | ||
| Selenium | 2.7 mcg | 3.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 46.4 g | 15.5% | ||
| Dietary Fiber | 5 g | 20% | ||
| Sugars | 3.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.4 g | 16.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6.1 g | 9.4% | ||
| Saturated Fat | 0.9 g | 4.5% | ||
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 261 Calories from Fat 0
% Daily Value *
Total Fat 6.1 g 9.4%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 4.4 mg 1.5%
Sodium 1 mg 0%
Total Carbohydrates 46.4 g 15.5%
Dietary Fiber 5 g20%
Sugars 3.5 g
Protein 8.4 g 16.8%
Vitamin A 51.9% Vitamin C 140.6%
Calcium 11.6% Iron 11.5%
*Based on a 2000 Calorie diet
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