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Nutritional Facts: Rice-Broccoli Casserole W/ Nutritional Yeast

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.

  10 ounces (284g)
broccoli
2 cups (370g)
white rice
1/2 cup (113g)
soy margarine
1/2 cup (63g)
unbleached all-purpose flour
3 1/2 cups (830g)
boiling water
2 teaspoons (12g)
salt
1 tablespoon (18g)
soy sauce
1 1/2 teaspoons (5g)
garlic powder
1 teaspoon (2g)
onion powder
1 pinch (0g)
turmeric
1 cup (192g)
nutritional yeast
1 to taste (0g)
salt and pepper
1 pinch (0g)
paprika
Total 1 serving
Alanine (g) 0.3 1.5 0.0 0.2 n/a 0.0 0.1 0.0 0.0 n/a 4.5 n/a 0.0 7 2
Alcohol (g) 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.5 2.1 0.0 0.3 n/a 0.0 0.1 0.2 0.0 n/a 3.9 n/a 0.0 7 2
Ash (g) 2.5 1.8 2.3 0.3 0.8 12.0 3.2 0.2 0.1 0.0 10.8 n/a 0.0 34 8
Aspartic acid (g) 0.9 2.4 0.1 0.3 n/a 0.0 0.2 0.1 0.0 n/a 8.0 n/a 0.0 12 3
Caffeine (mg) 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 133.3 40.7 33.9 9.4 24.9 2.9 3.6 3.7 9.2 0.3 57.6 n/a 0.3 320 80
Calories 96.4 1,369.0 812.5 227.5 0.0 0.0 10.8 15.4 8.2 0.5 624.0 n/a 0.4 3,165 791
Calories (kj) 399.8 5,727.6 3,397.9 951.9 0.0 0.0 45.2 64.4 34.3 2.0 2,613.1 n/a 1.7 13,238 3,309
Carbohydrates (g) 18.8 302.2 1.0 47.7 0.0 0.0 1.0 3.4 1.9 0.1 79.1 n/a 0.1 455 114
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Copper (mg) 0.1 0.6 n/a 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.8 n/a 0.0 2 0
Cystine (g) 0.1 0.5 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 1.0 n/a 0.0 2 0
Dietary Fiber (g) 7.4 10.4 0.0 1.7 0.0 0.0 0.1 0.4 0.4 0.0 51.6 n/a 0.1 72 18
Folate (mcg) 178.6 25.9 1.1 114.4 0.0 0.0 3.2 2.2 1.5 0.1 4,492.8 n/a 0.1 4,820 1,205
Folate, DFE (mcg) 178.6 25.9 1.1 181.9 0.0 0.0 3.2 2.2 1.5 0.1 4,492.8 n/a 0.1 4,887 1,222
Folate, food (mcg) 178.6 25.9 1.1 18.1 0.0 0.0 3.2 2.2 1.5 0.1 4,492.8 n/a 0.1 4,724 1,181
Folic acid (mcg) 0.0 0.0 0.0 96.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 96 24
Fructose (g) 1.9 n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 2 0
Galactose (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0 0
Glucose (dextrose) (g) 1.4 n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 1 0
Glutamic acid (g) 1.5 4.9 0.2 2.2 n/a 0.0 0.4 0.2 0.1 n/a 12.4 n/a 0.0 22 5
Glycine (g) 0.3 1.1 0.0 0.2 n/a 0.0 0.1 0.0 0.0 n/a 3.7 n/a 0.0 5 1
Histidine (g) 0.2 0.6 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 1.7 n/a 0.0 3 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0 0
Iron (mg) 2.1 5.9 0.0 2.9 0.0 0.0 0.4 0.3 0.1 0.1 4.2 n/a 0.0 16 4
Isoleucine (g) 0.2 1.1 0.1 0.2 n/a 0.0 0.1 0.0 0.0 n/a 3.6 n/a 0.0 5 1
Lactose (g) 0.6 n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 1 0
Leucine (g) 0.4 2.1 0.1 0.4 n/a 0.0 0.1 0.0 0.0 n/a 5.6 n/a 0.0 9 2
Lysine (g) 0.4 0.9 0.1 0.1 n/a 0.0 0.1 0.0 0.0 n/a 6.3 n/a 0.0 8 2
Magnesium (mg) 59.5 85.1 3.4 13.8 8.3 0.1 7.2 3.6 2.7 0.3 103.7 n/a 0.3 288 72
Maltose (g) 0.6 n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 1 0
Manganese (mg) 0.6 3.6 n/a 0.4 0.0 0.0 0.1 0.0 0.0 0.0 0.6 n/a 0.0 5 1
Methionine (g) 0.1 0.6 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 1.1 n/a 0.0 2 1
Monounsaturated Fat (g) 0.0 0.7 44.4 0.1 0.0 0.0 0.0 0.0 0.0 0.0 8.3 n/a 0.0 54 13
Niacin (mg) 1.8 7.9 0.0 3.7 0.0 0.0 0.7 0.0 0.0 0.0 77.2 n/a 0.0 91 23
Pantothenic acid (mg) 1.6 3.0 0.1 0.3 0.0 0.0 0.1 0.0 0.0 n/a 25.9 n/a 0.0 31 8
Phenylalanine (g) 0.3 1.3 0.0 0.3 n/a 0.0 0.1 0.0 0.0 n/a 3.4 n/a 0.0 6 1
Phosphorus (mg) 187.1 262.7 26.0 67.5 0.0 0.0 23.4 19.3 7.7 0.4 1,223.0 n/a 0.5 1,818 454
Phytosterols n/a n/a 165.0 n/a n/a 0.0 n/a 0.4 2.1 0.1 n/a n/a 0.3 168 42
Polyunsaturated Fat (g) 0.1 0.7 23.6 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 25 6
Potassium (mg) 895.9 284.9 47.5 66.9 8.3 1.0 38.2 55.5 23.6 3.5 1,833.6 n/a 3.3 3,262 816
Proline (g) 0.3 1.2 0.1 0.7 n/a 0.0 0.1 0.1 0.0 n/a 3.2 n/a 0.0 6 1
Protein (g) 8.0 25.2 1.0 6.5 0.0 0.0 1.9 0.8 0.2 0.0 77.6 n/a 0.0 121 30
Retinol (mcg) 0.0 0.0 867.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 868 217
Riboflavin (mg) 0.3 0.2 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.0 7.7 n/a 0.0 9 2
Saturated Fat (g) 0.1 0.4 18.9 0.1 0.0 0.0 0.0 0.0 0.0 0.0 1.9 n/a 0.0 21 5
Selenium (mcg) 7.1 55.9 0.0 21.2 0.0 0.0 0.1 1.1 0.3 0.0 15.2 n/a 0.0 101 25
Serine (g) 0.3 1.3 0.1 0.3 n/a 0.0 0.1 0.0 0.0 n/a 3.8 n/a 0.0 6 1
Sodium (mg) 93.6 25.9 1,065.6 1.3 24.9 4,651.0 1,005.5 2.8 1.8 0.1 97.9 n/a 0.1 6,970 1,743
Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.3 n/a n/a n/a n/a n/a n/a 0.1 0.1 0.0 n/a n/a 0.0 0 0
Sugar (g) 4.8 n/a 0.0 0.2 0.0 0.0 0.3 0.1 0.2 0.0 0.0 n/a 0.0 6 1
Theobromine (mg) 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.2 0.7 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 21.1 n/a 0.0 23 6
Threonine (g) 0.2 0.9 0.0 0.2 n/a 0.0 0.1 0.0 0.0 n/a 3.8 n/a 0.0 5 1
Tocopherol, alpha (mg) 2.2 n/a 3.5 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 6 1
Tocopherol, beta (mg) 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.5 n/a n/a 0.8 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 1 0
Total Fat (g) 1.0 2.0 91.0 0.6 0.0 0.0 0.0 0.0 0.0 0.0 14.6 n/a 0.0 109 27
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.3 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 1.0 n/a 0.0 2 0
Tyrosine (g) 0.1 0.8 0.0 0.2 n/a 0.0 0.1 0.0 0.0 n/a 2.2 n/a 0.0 3 1
Valine (g) 0.4 1.5 0.1 0.3 n/a 0.0 0.1 0.0 0.0 n/a 4.4 n/a 0.0 7 2
Vitamin A, IU (IU) 1,766.3 0.0 4,042.0 1.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 70.8 5,880 1,470
Vitamin A, RAE (mcg) 87.9 0.0 925.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 3.5 1,017 254
Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0 0
Vitamin B-6 (mg) 0.5 0.4 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 2.9 n/a 0.0 4 1
Vitamin C (mg) 252.9 0.0 0.2 0.0 0.0 0.0 0.0 0.1 0.6 0.0 0.6 n/a 0.0 254 64
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Water (g) 253.2 38.7 17.7 7.5 828.7 0.0 11.9 0.3 0.1 0.0 9.8 n/a 0.0 1,168 292
Zinc (mg) 1.2 4.4 0.0 0.4 0.0 0.0 0.1 0.1 0.1 0.0 15.2 n/a 0.0 22 5

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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