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Nutritional Facts: Easy Cheesy Ham and Veggie Rice Casserole-Diabetic

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 cups (390g)
cooked brown rice
2 cups (142g)
broccoli florets
1 cup (128g)
carrots
6 ounces (170g)
reduced-sodium ham
2 ounces (57g)
swiss cheese
3 ounces (85g)
low-fat cheddar cheese
1 tablespoon (14g)
reduced-calorie margarine
1/2 cup (122g)
low-fat milk
1/4 teaspoon (0g)
ground cayenne pepper
Total 1 serving
Alanine (g) 0.5 0.2 0.1 n/a 0.5 0.5 n/a 0.1 n/a 2 1
Alcohol n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.7 0.2 0.1 n/a 0.5 0.7 n/a 0.1 n/a 2 1
Ash (g) 1.5 1.3 1.2 6.8 1.6 3.1 0.3 0.9 0.0 17 4
Aspartic acid (g) 0.8 0.3 0.2 n/a 0.9 1.2 n/a 0.4 n/a 4 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Caffeine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 39.0 68.2 42.2 13.6 449.3 353.6 3.9 152.5 0.7 1,123 281
Calories 436.8 39.8 52.5 293.1 215.8 147.4 63.0 51.2 1.4 1,301 325
Calories (kj) 1,829.1 166.1 221.4 1,226.9 903.7 616.8 263.6 215.9 6.0 5,450 1,362
Campesterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Carbohydrates (g) 91.7 7.4 12.3 0.5 3.1 1.6 0.1 6.1 0.3 123 31
Cholesterol (mg) 0.0 0.0 0.0 98.8 52.3 17.9 9.9 6.1 0.0 185 46
Copper (mg) 0.3 0.1 0.1 0.2 0.0 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.1 0.0 0.1 n/a 0.2 0.1 n/a 0.1 n/a 1 0
Dietary Fiber (g) 7.0 n/a 3.6 0.0 0.0 0.0 0.0 0.0 0.1 11 3
Folate (mcg) 15.6 100.8 24.3 5.1 3.4 9.4 0.3 6.1 0.5 165 41
Folate, DFE (mcg) 15.6 100.8 24.3 5.1 3.4 9.4 0.3 6.1 0.5 165 41
Folate, food (mcg) 15.6 100.8 24.3 5.1 3.4 9.4 0.3 6.1 0.5 165 41
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 0.7 n/a n/a n/a n/a 0.0 n/a 1 0
Galactose n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a 0.8 n/a 0.3 n/a n/a 0.0 n/a 1 0
Glutamic acid (g) 1.8 0.5 0.5 n/a 3.2 4.7 n/a 1.0 n/a 12 3
Glycine (g) 0.4 0.1 0.1 n/a 0.3 0.3 n/a 0.1 n/a 1 0
Histidine (g) 0.2 0.1 0.1 n/a 0.6 0.7 n/a 0.1 n/a 2 0
Iron (mg) 2.1 1.2 0.4 2.3 0.1 0.4 0.0 0.0 0.0 7 2
Isoleucine (g) 0.4 0.2 0.1 n/a 0.9 1.2 n/a 0.2 n/a 3 1
Lactose n/a n/a 0.0 n/a 0.0 n/a n/a 6.3 n/a 6 2
Leucine (g) 0.7 0.2 0.1 n/a 1.7 1.8 n/a 0.5 n/a 5 1
Lysine (g) 0.3 0.2 0.1 n/a 1.5 1.6 n/a 0.4 n/a 4 1
Magnesium (mg) 171.6 35.5 15.4 35.8 21.6 13.6 0.3 13.4 0.7 308 77
Maltose n/a n/a 0.0 n/a 0.4 n/a n/a 0.0 n/a 0 0
Manganese (mg) 4.3 0.3 0.2 n/a 0.0 0.0 n/a 0.0 0.0 5 1
Methionine (g) 0.2 0.0 0.0 n/a 0.4 0.5 n/a 0.1 n/a 1 0
Monounsaturated Fat (g) 1.2 0.0 0.0 6.8 4.1 1.8 2.8 0.3 0.0 17 4
Niacin (mg) 5.2 0.9 1.3 9.8 0.1 0.0 0.0 0.1 0.0 17 4
Pantothenic acid (mg) 1.5 0.8 0.3 n/a 0.2 0.2 n/a 0.4 n/a 3 1
Phenylalanine (g) 0.5 0.1 0.1 n/a 0.9 1.0 n/a 0.2 n/a 3 1
Phosphorus (mg) 300.3 93.7 44.8 451.6 322.1 412.4 3.2 115.9 1.3 1,745 436
Phytosterols n/a n/a n/a n/a n/a n/a n/a n/a 0.4 0 0
Polyunsaturated Fat (g) 1.2 0.2 0.1 1.7 0.6 0.2 1.6 0.0 0.0 6 1
Potassium (mg) 308.1 461.5 409.6 657.7 43.7 56.2 5.2 183.0 9.1 2,134 534
Proline (g) 0.4 0.2 0.1 n/a 2.1 2.2 n/a 0.4 n/a 5 1
Protein (g) 9.0 4.2 1.2 38.0 15.3 20.7 0.1 4.1 0.1 93 23
Retinol (mcg) 0.0 0.0 0.0 0.0 121.6 51.1 107.5 70.8 0.0 351 88
Riboflavin (mg) 0.0 0.2 0.1 0.5 0.2 0.2 0.0 0.2 0.0 1 0
Saturated Fat (g) 0.6 0.1 0.0 4.7 10.1 3.7 2.3 0.8 0.0 22 6
Selenium n/a 4.3 0.1 33.2 10.3 12.4 0.1 4.0 0.0 64 16
Serine (g) 0.5 0.1 0.1 n/a 0.9 1.1 n/a 0.3 n/a 3 1
Sodium (mg) 3.9 38.3 88.3 1,651.2 109.1 521.4 85.0 53.7 0.1 2,551 638
Starch n/a n/a 1.8 n/a n/a n/a n/a n/a n/a 2 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Sucrose n/a n/a 4.6 n/a 0.1 n/a n/a 0.0 n/a 5 1
Sugar n/a n/a 6.1 0.0 0.7 0.4 0.0 6.3 0.0 14 3
Theobromine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.4 0.1 0.1 1.2 0.0 0.0 0.0 0.0 0.0 2 0
Threonine (g) 0.3 0.1 0.2 n/a 0.6 0.7 n/a 0.1 n/a 2 1
Tocopherol, alpha n/a n/a 0.8 0.5 0.2 0.1 0.8 0.0 0.1 3 1
Tocopherol, beta n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Total Fat (g) 3.2 0.5 0.3 14.1 15.8 6.0 7.0 1.2 0.1 48 12
TransFatty acids n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 n/a 0.2 0.2 n/a 0.0 n/a 1 0
Tyrosine (g) 0.3 0.1 0.1 n/a 1.0 0.9 n/a 0.2 n/a 3 1
Valine (g) 0.5 0.2 0.1 n/a 1.2 1.3 n/a 0.3 n/a 4 1
Vitamin A, IU (IU) 0.0 4,260.0 21,383.7 0.0 471.4 176.4 499.9 239.1 187.2 27,218 6,804
Vitamin A, RAE (mcg) 0.0 213.0 1,068.8 0.0 125.0 51.1 114.7 70.8 9.4 1,653 413
Vitamin B-12 (mcg) 0.0 0.0 0.0 1.2 1.9 0.4 0.0 0.6 0.0 4 1
Vitamin B-6 (mg) 0.6 0.2 0.2 0.6 0.0 0.0 0.0 0.0 0.0 2 0
Vitamin C (mg) 0.0 132.3 7.6 0.0 0.0 0.0 0.0 0.0 0.3 140 35
Vitamin D (IU) 0.0 0.0 0.0 56.2 11.4 4.3 0.0 58.6 0.0 130 33
Water (g) 284.5 128.8 113.0 110.9 21.1 53.8 6.4 109.7 0.0 828 207
Zinc (mg) 2.4 0.6 0.3 4.3 2.5 1.6 0.0 0.5 0.0 12 3

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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