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Nutritional Facts: Cheesy Zucchini-Rice Bake

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 1/2 lbs (1,138g)
zucchini
1 medium (110g)
onions
3/4 cup (183g)
chicken broth
10 ounces (284g)
sliced mushrooms
2 cups (372g)
cooked rice
1 cup (230g)
sour cream
1 1/4 cups (165g)
old cheddar cheese
1/4 cup (25g)
parmesan cheese
1/4 cup (30g)
seasoned dry bread crumbs
2 teaspoons (0g)
seasoning salt
1 to taste (3g)
black pepper
1 teaspoon (3g)
garlic powder
2 large (100g)
eggs
1/4 cup (57g)
butter
1 to taste (5g)
parmesan cheese
Total 1 serving
Alanine (g) 0.7 0.0 n/a 0.6 0.5 0.2 1.2 0.3 0.1 n/a n/a 0.0 0.7 0.0 n/a 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.6 0.1 n/a 0.2 0.7 0.2 1.6 0.4 0.2 n/a n/a 0.1 0.8 0.0 n/a 5 1
Ash (g) 6.6 0.4 1.9 2.4 0.8 2.0 6.5 2.0 1.7 n/a n/a 0.1 1.1 1.2 n/a 27 4
Aspartic acid (g) 1.7 0.1 n/a 0.6 0.8 0.5 2.6 0.7 0.2 n/a n/a 0.1 1.3 0.0 n/a 9 1
Beta-sitosterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.3 n/a 2 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 182.0 25.3 7.3 8.5 11.2 253.0 1,189.7 277.3 54.6 n/a n/a 2.4 56.0 13.6 n/a 2,081 347
Calories 193.4 44.0 29.3 62.4 483.6 443.9 665.0 107.8 114.9 n/a n/a 10.3 143.0 406.9 n/a 2,704 451
Calories (kj) 796.3 182.6 122.6 263.7 2,023.7 1,860.7 2,778.6 451.3 481.2 n/a n/a 43.0 599.0 1,701.9 n/a 11,304 1,884
Campesterol n/a n/a n/a 5.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 6 1
Carbohydrates (g) 35.4 10.3 0.7 9.2 106.4 6.6 2.1 1.0 20.5 n/a n/a 2.3 0.7 0.0 n/a 195 33
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 119.6 173.3 22.0 0.3 n/a n/a 0.0 372.0 122.0 n/a 809 135
Copper (mg) 0.6 0.0 0.1 0.9 0.1 0.0 0.1 0.1 0.1 n/a n/a 0.0 0.1 0.0 n/a 2 0
Cystine (g) 0.1 0.0 n/a 0.0 0.2 0.1 0.2 0.0 0.1 n/a n/a 0.0 0.3 0.0 n/a 1 0
Dietary Fiber (g) 11.4 1.9 0.0 2.8 1.1 0.0 0.0 0.0 1.5 n/a n/a 0.3 0.0 0.0 n/a 19 3
Folate (mcg) 273.0 20.9 3.7 48.2 215.8 16.1 29.7 2.5 35.7 n/a n/a 1.5 47.0 1.7 n/a 696 116
Folate, DFE (mcg) 273.0 20.9 3.7 48.2 360.8 16.1 29.7 2.5 56.4 n/a n/a 1.5 47.0 1.7 n/a 861 144
Folate, food (mcg) 273.0 20.9 3.7 48.2 7.4 16.1 29.7 2.5 6.0 n/a n/a 1.5 47.0 1.7 n/a 458 76
Folic acid (mcg) 0.0 0.0 0.0 0.0 208.3 0.0 0.0 0.0 29.7 n/a n/a 0.0 0.0 0.0 n/a 238 40
Fructose (g) 15.7 1.4 n/a 0.5 n/a 0.0 n/a 0.0 0.6 n/a n/a 0.0 0.0 n/a n/a 18 3
Galactose (g) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 12.2 2.2 n/a 4.2 n/a 0.0 n/a 0.0 0.5 n/a n/a 0.0 0.4 n/a n/a 19 3
Glutamic acid (g) 1.5 0.3 n/a 1.0 1.7 1.3 10.1 2.2 1.3 n/a n/a 0.1 1.7 0.1 n/a 21 4
Glycine (g) 0.5 0.0 n/a 0.3 0.4 0.1 0.7 0.2 0.2 n/a n/a 0.0 0.4 0.0 n/a 3 0
Histidine (g) 0.3 0.0 n/a 0.2 0.2 0.2 1.4 0.3 0.1 n/a n/a 0.0 0.3 0.0 n/a 3 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 4.2 0.2 0.4 1.4 5.5 0.4 1.1 0.2 1.5 n/a n/a 0.2 1.8 0.0 n/a 17 3
Isoleucine (g) 0.5 0.0 n/a 0.2 0.4 0.3 2.6 0.5 0.2 n/a n/a 0.0 0.7 0.0 n/a 5 1
Lactose (g) 0.0 0.0 n/a 0.0 n/a 8.1 0.4 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 8 1
Leucine (g) 0.8 0.0 n/a 0.3 0.7 0.6 3.9 0.9 0.3 n/a n/a 0.0 1.1 0.0 n/a 9 1
Lysine (g) 0.8 0.0 n/a 0.3 0.3 0.5 3.4 0.7 0.1 n/a n/a 0.0 0.9 0.0 n/a 7 1
Magnesium (mg) 204.8 11.0 1.8 25.5 48.4 23.0 46.2 9.5 13.8 n/a n/a 2.4 12.0 1.1 n/a 399 67
Maltose (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.2 0.0 0.6 n/a n/a 0.0 0.0 n/a n/a 1 0
Manganese (mg) 2.0 0.1 0.2 0.1 1.4 0.0 0.0 0.0 0.3 n/a n/a 0.0 0.0 0.0 n/a 4 1
Methionine (g) 0.2 0.0 n/a 0.1 0.2 0.2 1.1 0.3 0.1 n/a n/a 0.0 0.4 0.0 n/a 2 0
Monounsaturated Fat (g) 0.1 0.0 0.4 0.0 0.2 11.7 15.5 2.1 0.4 n/a n/a 0.0 3.7 11.9 n/a 46 8
Niacin (mg) 5.1 0.1 2.5 10.2 6.8 0.3 0.1 0.0 1.8 n/a n/a 0.0 0.1 0.0 n/a 27 5
Pantothenic acid (mg) 2.3 0.1 0.0 4.2 1.5 0.8 0.7 0.1 0.2 n/a n/a 0.0 1.5 0.1 n/a 12 2
Phenylalanine (g) 0.5 0.0 n/a 0.2 0.5 0.3 2.2 0.5 0.2 n/a n/a 0.0 0.7 0.0 n/a 5 1
Phosphorus (mg) 432.3 31.9 54.9 243.8 137.6 264.5 844.8 182.3 53.1 n/a n/a 12.8 198.0 13.6 n/a 2,470 412
Phytosterols n/a 16.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a 17 3
Polyunsaturated Fat (g) 1.0 0.0 0.2 0.5 0.2 1.9 1.6 0.3 0.7 n/a n/a 0.0 1.9 1.7 n/a 10 2
Potassium (mg) 2,968.9 160.6 157.4 901.6 107.9 324.3 161.7 31.3 69.3 n/a n/a 37.0 138.0 13.6 n/a 5,072 845
Proline (g) 0.4 0.0 n/a 0.2 0.4 0.6 4.6 1.2 0.4 n/a n/a 0.0 0.5 0.0 n/a 9 1
Protein (g) 13.8 1.2 3.7 8.8 8.9 4.8 41.1 9.6 4.2 n/a n/a 0.5 12.6 0.5 n/a 110 18
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 400.2 425.7 55.8 n/a n/a n/a 0.0 160.0 380.8 n/a 1,422 237
Riboflavin (mg) 1.1 0.0 0.1 1.1 0.1 0.4 0.6 0.1 0.1 n/a n/a 0.0 0.5 0.0 n/a 4 1
Saturated Fat (g) 1.0 0.0 0.3 0.1 0.2 26.5 34.8 4.3 0.4 n/a n/a 0.0 3.1 29.2 n/a 100 17
Selenium (mcg) 2.3 0.6 0.0 26.4 27.9 6.0 22.9 4.4 7.4 n/a n/a 0.7 30.7 0.6 n/a 130 22
Serine (g) 0.6 0.0 n/a 0.3 0.5 0.4 2.4 0.6 0.2 n/a n/a 0.0 1.0 0.0 n/a 6 1
Sodium (mg) 91.0 4.4 560.0 14.2 0.0 184.0 1,024.7 382.3 527.7 n/a n/a 1.9 142.0 405.2 n/a 3,337 556
Starch (g) 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 16.5 n/a n/a n/a n/a n/a n/a 16 3
Stigmasterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Sucrose (g) 0.6 1.1 n/a 0.0 n/a 0.0 0.4 0.0 0.0 n/a n/a 0.1 0.0 n/a n/a 2 0
Sugar (g) 28.4 4.7 0.5 5.6 n/a 8.1 0.9 0.2 1.7 n/a n/a 0.1 0.4 0.0 n/a 51 8
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.5 0.1 0.0 0.2 0.6 0.1 0.0 0.0 0.3 n/a n/a 0.0 0.0 0.0 n/a 2 0
Threonine (g) 0.3 0.0 n/a 0.3 0.3 0.3 1.5 0.4 0.1 n/a n/a 0.0 0.6 0.0 n/a 4 1
Tocopherol, alpha (mg) 1.4 0.0 0.0 0.0 n/a 1.0 0.5 0.1 0.1 n/a n/a 0.0 1.1 1.3 n/a 5 1
Tocopherol, beta n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.1 n/a n/a 0.0 0.1 0.0 n/a 0 0
Tocopherol, gamma n/a 0.0 n/a 0.0 n/a 0.1 0.0 n/a 0.3 n/a n/a 0.0 0.5 0.0 n/a 1 0
Total Fat (g) 3.6 0.1 1.0 1.0 0.8 45.4 54.7 7.2 1.6 n/a n/a 0.0 9.5 46.0 n/a 171 28
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 1.7 n/a 2 0
TransFatty acids (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 1.9 n/a 2 0
Tryptophan (g) 0.1 0.0 n/a 0.1 0.1 0.1 0.5 0.1 0.1 n/a n/a 0.0 0.2 0.0 n/a 1 0
Tyrosine (g) 0.4 0.0 n/a 0.1 0.3 0.3 2.0 0.6 0.1 n/a n/a 0.0 0.5 0.0 n/a 4 1
Valine (g) 0.6 0.0 n/a 0.7 0.5 0.4 2.7 0.6 0.2 n/a n/a 0.0 0.9 0.0 n/a 7 1
Vitamin A, IU (IU) 2,275.0 2.2 0.0 0.0 0.0 1,432.9 1,653.3 216.3 57.9 n/a n/a 0.0 540.0 1,418.2 n/a 7,596 1,266
Vitamin A, RAE (mcg) 113.8 0.0 0.0 0.0 0.0 404.8 437.3 57.3 3.0 n/a n/a 0.0 160.0 388.2 n/a 1,564 261
Vitamin B-12 (mcg) 0.0 0.0 0.2 0.1 0.0 0.6 1.4 0.6 n/a n/a n/a 0.0 0.9 0.1 n/a 4 1
Vitamin B-6 (mg) 1.9 0.1 0.0 0.3 0.2 0.1 0.1 0.0 0.1 n/a n/a 0.1 0.2 0.0 n/a 3 1
Vitamin C (mg) 203.6 8.1 0.0 6.0 0.0 2.1 0.0 0.0 0.8 n/a n/a 0.0 0.0 0.0 n/a 221 37
Vitamin D (IU) 0.0 0.0 0.0 19.8 0.0 32.2 39.6 5.3 n/a n/a n/a 0.0 82.0 34.1 n/a 213 35
Water (g) 1,078.2 98.0 175.6 262.1 255.2 171.3 60.6 5.2 1.9 n/a n/a 0.2 76.2 9.0 n/a 2,194 366
Zinc (mg) 3.6 0.2 0.2 1.5 1.6 0.9 5.1 1.0 0.4 n/a n/a 0.1 1.3 0.1 n/a 16 3

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