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Nutritional Facts: Broccoli Rice and Cheese Casserole

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.

  3 cups (558g)
cooked rice
1 bunch (608g)
broccoli
2 tablespoons (28g)
butter
1 small (70g)
onions
2 cups (488g)
low-fat milk
1 (50g)
eggs
2 cups (226g)
sharp white cheddar cheese
1/4 teaspoon (2g)
salt
1/4 teaspoon (1g)
pepper
1/4 teaspoon (1g)
paprika
Total 1 serving
Alanine (g) 0.8 0.6 0.0 0.0 0.5 0.4 1.6 0.0 0.0 0.0 4 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.1 1.2 0.0 0.1 0.5 0.4 2.1 0.0 0.0 0.0 5 1
Ash (g) 1.2 5.3 0.6 0.2 3.7 0.5 8.9 1.5 0.0 0.0 22 3
Aspartic acid (g) 1.2 2.0 0.0 0.1 1.5 0.7 3.6 0.0 0.0 0.0 9 1
Beta-sitosterol n/a n/a 1.1 n/a 0.0 n/a n/a n/a n/a n/a 1 0
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 16.7 285.8 6.8 16.1 610.0 28.0 1,629.5 0.4 2.5 1.3 2,597 325
Calories 725.4 206.7 203.6 28.0 205.0 71.5 910.8 0.0 1.4 1.6 2,354 294
Calories (kj) 3,035.5 857.3 851.7 116.2 863.8 299.5 3,805.8 0.0 6.0 6.8 9,843 1,230
Campesterol n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 159.5 40.4 0.0 6.5 24.4 0.4 2.9 0.0 0.4 0.3 235 29
Cholesterol (mg) 0.0 0.0 61.1 0.0 24.4 186.0 237.3 0.0 0.0 0.0 509 64
Copper (mg) 0.2 0.3 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 1 0
Cystine (g) 0.3 0.2 0.0 0.0 0.6 0.1 0.3 0.0 0.0 0.0 1 0
Dietary Fiber (g) 1.7 15.8 0.0 1.2 0.0 0.0 0.0 0.0 0.1 0.2 19 2
Folate (mcg) 323.6 383.0 0.9 13.3 24.4 23.5 40.7 0.0 0.1 0.3 810 101
Folate, DFE (mcg) 541.3 383.0 0.9 13.3 24.4 23.5 40.7 0.0 0.1 0.3 1,027 128
Folate, food (mcg) 11.2 383.0 0.9 13.3 24.4 23.5 40.7 0.0 0.1 0.3 497 62
Folic acid (mcg) 312.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 312 39
Fructose n/a 4.1 n/a 0.9 0.0 0.0 n/a n/a 0.0 0.0 5 1
Galactose n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Glucose (dextrose) n/a 3.0 n/a 1.4 0.0 0.2 n/a n/a 0.0 0.0 5 1
Glutamic acid (g) 2.6 3.3 0.1 0.2 3.8 0.8 13.8 0.0 0.0 0.0 25 3
Glycine (g) 0.6 0.5 0.0 0.0 0.3 0.2 1.0 0.0 0.0 0.0 3 0
Histidine (g) 0.3 0.4 0.0 0.0 0.4 0.2 2.0 0.0 0.0 0.0 3 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Iron (mg) 8.3 4.4 0.0 0.1 0.1 0.9 1.5 0.0 0.1 0.1 16 2
Isoleucine (g) 0.6 0.5 0.0 0.0 0.9 0.3 3.5 0.0 0.0 0.0 6 1
Lactose n/a 1.3 n/a 0.0 25.4 0.0 0.5 n/a 0.0 0.0 27 3
Leucine (g) 1.1 0.8 0.0 0.0 1.8 0.5 5.4 0.0 0.0 0.0 10 1
Lysine (g) 0.5 0.8 0.0 0.0 1.4 0.5 4.7 0.0 0.0 0.0 8 1
Magnesium (mg) 72.5 127.7 0.6 7.0 53.7 6.0 63.3 0.0 1.0 1.0 333 42
Maltose n/a 1.3 n/a 0.0 0.0 0.0 0.3 n/a 0.0 0.0 2 0
Manganese (mg) 2.1 1.3 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.0 4 0
Methionine (g) 0.3 0.2 0.0 0.0 0.4 0.2 1.5 0.0 0.0 0.0 3 0
Monounsaturated Fat (g) 0.4 0.1 6.0 0.0 1.4 1.8 21.2 0.0 0.0 0.0 31 4
Niacin (mg) 10.2 3.9 0.0 0.1 0.5 0.0 0.2 0.0 0.0 0.1 15 2
Pantothenic acid (mg) 2.3 3.5 0.0 0.1 1.8 0.8 0.9 0.0 0.0 0.0 9 1
Phenylalanine (g) 0.7 0.7 0.0 0.0 0.8 0.3 3.0 0.0 0.0 0.0 6 1
Phosphorus (mg) 206.5 401.3 6.8 20.3 463.6 99.0 1,157.1 0.0 0.9 1.8 2,357 295
Phytosterols n/a n/a n/a 10.5 n/a n/a n/a 0.0 0.5 1.0 12 2
Polyunsaturated Fat (g) 0.3 0.2 0.9 0.0 0.2 1.0 2.1 0.0 0.0 0.0 5 1
Potassium (mg) 161.8 1,921.3 6.8 102.2 732.0 69.0 221.5 0.1 7.6 13.1 3,235 404
Proline (g) 0.6 0.7 0.0 0.0 1.8 0.3 6.3 0.0 0.0 0.0 10 1
Protein (g) 13.3 17.1 0.2 0.8 16.4 6.3 56.3 0.0 0.1 0.1 111 14
Retinol (mcg) 0.0 0.0 190.6 0.0 283.0 80.0 583.1 0.0 0.0 0.0 1,137 142
Riboflavin (mg) 0.1 0.7 0.0 0.0 0.9 0.2 0.8 0.0 0.0 0.0 3 0
Saturated Fat (g) 0.3 0.2 14.6 0.0 3.1 1.6 47.7 0.0 0.0 0.0 68 8
Selenium (mcg) 41.9 15.2 0.3 0.4 16.1 15.4 31.4 0.0 0.0 0.0 121 15
Serine (g) 0.7 0.7 0.0 0.0 1.0 0.5 3.3 0.0 0.0 0.0 6 1
Sodium (mg) 0.0 200.6 202.8 2.8 214.7 71.0 1,403.5 581.4 0.1 0.4 2,677 335
Starch n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.6 n/a 0.7 0.0 0.0 0.5 n/a 0.0 0.0 2 0
Sugar n/a 10.3 0.0 3.0 25.4 0.2 1.2 0.0 0.0 0.1 40 5
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.9 0.4 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 2 0
Threonine (g) 0.5 0.5 0.0 0.0 0.4 0.3 2.0 0.0 0.0 0.0 4 0
Tocopherol, alpha n/a 4.7 0.7 0.0 0.0 0.5 0.7 0.0 0.0 0.2 7 1
Tocopherol, beta n/a 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, gamma n/a 1.0 0.0 0.0 0.0 0.3 0.0 n/a 0.0 0.0 1 0
Total Fat (g) 1.2 2.2 23.0 0.1 4.7 4.8 74.9 0.0 0.0 0.1 111 14
Trans-monoenoic Fat n/a n/a 0.8 n/a n/a 0.0 n/a n/a 0.0 n/a 1 0
TransFatty acids n/a n/a 0.9 n/a n/a 0.0 n/a n/a 0.0 n/a 1 0
Tryptophan (g) 0.2 0.2 0.0 0.0 0.2 0.1 0.7 0.0 0.0 0.0 1 0
Tyrosine (g) 0.4 0.3 0.0 0.0 0.7 0.2 2.7 0.0 0.0 0.0 4 1
Valine (g) 0.8 0.8 0.0 0.0 1.1 0.4 3.8 0.0 0.0 0.0 7 1
Vitamin A, IU (IU) 0.0 3,787.8 709.7 1.4 956.5 270.0 2,264.5 0.0 3.1 283.2 8,276 1,035
Vitamin A, RAE (mcg) 0.0 188.5 194.3 0.0 283.0 80.0 598.9 0.0 0.2 14.2 1,359 170
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 2.3 0.4 1.9 0.0 0.0 0.0 5 1
Vitamin B-6 (mg) 0.3 1.1 0.0 0.1 0.2 0.1 0.2 0.0 0.0 0.0 2 0
Vitamin C (mg) 0.0 542.3 0.0 5.2 0.0 0.0 0.0 0.0 0.0 0.0 548 68
Vitamin D (IU) 0.0 0.0 17.0 0.0 234.2 41.0 54.2 0.0 0.0 0.0 347 43
Water (g) 382.8 542.9 4.5 62.4 438.8 38.1 83.1 0.0 0.1 0.1 1,553 194
Zinc (mg) 2.3 2.5 0.0 0.1 2.0 0.6 7.0 0.0 0.0 0.0 15 2

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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