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    Nutritional Facts: Ham 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.

      1 medium (110g)
    onions
    1 tablespoon (14g)
    oil
    3 cups (558g)
    cooked rice
    2 cups (270g)
    cooked ham
    3 cups (213g)
    broccoli florets
    10 ounces (284g)
    corn
    1/2 cup (122g)
    milk
    20 ounces (567g)
    cream of mushroom soup
    1 dash (0g)
    salt
    1 dash (0g)
    pepper
    1 dash (1g)
    garlic powder
    2 cups (226g)
    cheddar cheese
    1/2 cup (54g)
    fine breadcrumbs
    1/2 cup (50g)
    parmesan cheese
    1/4 cup (57g)
    butter
    Total 1 serving
    Alanine (g) 0.0 0.0 0.8 4.3 0.3 0.9 0.1 0.4 0.0 0.0 0.0 1.6 0.3 0.6 0.0 9 2
    Alcohol (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.1 0.0 1.1 4.6 0.3 0.4 0.1 0.4 0.0 0.0 0.0 2.1 0.3 0.8 0.0 10 2
    Ash (g) 0.4 0.0 1.2 2.9 2.0 2.0 0.9 10.9 0.4 0.0 0.0 8.9 1.5 4.0 1.2 36 6
    Aspartic acid (g) 0.1 0.0 1.2 6.6 0.5 0.7 0.3 0.6 0.0 0.0 0.0 3.6 0.4 1.3 0.0 15 3
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.3 2 0
    Caffeine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 25.3 0.0 16.7 37.8 102.2 8.5 145.2 68.0 0.1 0.4 0.6 1,629.5 98.8 554.5 13.6 2,701 450
    Calories 44.0 120.2 725.4 737.1 59.6 272.2 78.1 481.9 0.0 0.3 2.6 910.8 213.3 215.5 406.9 4,268 711
    Calories (kj) 182.6 503.1 3,035.5 3,083.4 249.2 1,136.9 327.0 2,012.8 0.0 1.1 10.7 3,805.8 892.6 902.5 1,701.9 17,845 2,974
    Campesterol n/a n/a 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 0 0
    Carbohydrates (g) 10.3 0.0 159.5 0.0 11.2 59.5 5.7 38.1 0.0 0.1 0.6 2.9 38.9 2.0 0.0 329 55
    Cholesterol (mg) 0.0 0.0 0.0 253.8 0.0 0.0 17.1 0.0 0.0 0.0 0.0 237.3 0.0 44.0 122.0 674 112
    Copper (mg) 0.0 0.0 0.2 0.3 0.1 0.1 0.0 0.9 0.0 0.0 0.0 0.1 0.1 0.1 0.0 2 0
    Cystine (g) 0.0 0.0 0.3 0.9 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.3 0.2 0.1 0.0 2 0
    Dietary Fiber (g) 1.9 0.0 1.7 0.0 n/a 6.8 0.0 0.0 0.0 0.0 0.1 0.0 2.4 0.0 0.0 13 2
    Folate (mcg) 20.9 0.0 323.6 27.0 151.2 65.2 6.1 11.3 0.0 0.0 0.4 40.7 57.8 5.0 1.7 711 118
    Folate, DFE (mcg) 20.9 0.0 541.3 27.0 151.2 65.2 6.1 11.3 0.0 0.0 0.4 40.7 88.6 5.0 1.7 959 160
    Folate, food (mcg) 20.9 0.0 11.2 27.0 151.2 65.2 6.1 11.3 0.0 0.0 0.4 40.7 13.5 5.0 1.7 354 59
    Folic acid (mcg) 0.0 0.0 312.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 44.3 0.0 0.0 357 59
    Fructose (g) 1.4 n/a n/a n/a n/a 2.2 n/a n/a n/a 0.0 0.0 n/a 1.3 0.1 n/a 5 1
    Galactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.1 n/a 0 0
    Glucose (dextrose) (g) 2.2 n/a n/a n/a n/a 2.4 n/a n/a n/a 0.0 0.0 n/a 1.0 0.1 n/a 6 1
    Glutamic acid (g) 0.3 0.0 2.6 11.0 0.8 1.9 0.8 2.1 0.0 0.0 0.0 13.8 2.2 4.3 0.1 40 7
    Glycine (g) 0.0 0.0 0.6 4.0 0.2 0.4 0.1 0.3 0.0 0.0 0.0 1.0 0.3 0.4 0.0 7 1
    Histidine (g) 0.0 0.0 0.3 2.8 0.1 0.3 0.1 0.2 0.0 0.0 0.0 2.0 0.2 0.5 0.0 6 1
    Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
    Iron (mg) 0.2 0.0 8.3 2.7 1.9 1.3 0.1 6.3 0.0 0.0 0.0 1.5 2.6 0.5 0.0 25 4
    Isoleucine (g) 0.0 0.0 0.6 3.3 0.2 0.4 0.2 0.4 0.0 0.0 0.0 3.5 0.3 1.0 0.0 10 2
    Lactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.5 0.0 0.1 n/a 1 0
    Leucine (g) 0.0 0.0 1.1 5.7 0.3 1.0 0.4 0.7 0.0 0.0 0.0 5.4 0.5 1.9 0.0 17 3
    Lysine (g) 0.0 0.0 0.5 6.5 0.3 0.4 0.3 0.5 0.0 0.0 0.0 4.7 0.2 1.5 0.0 15 2
    Magnesium (mg) 11.0 0.0 72.5 59.4 53.3 73.7 15.9 22.7 0.0 0.2 0.6 63.3 23.2 19.0 1.1 416 69
    Maltose (g) 0.0 n/a n/a n/a n/a 0.5 n/a n/a n/a 0.0 0.0 0.3 1.0 0.1 n/a 2 0
    Manganese (mg) 0.1 n/a 2.1 0.1 0.5 0.5 0.0 0.5 0.0 0.0 0.0 0.0 0.5 0.0 0.0 4 1
    Methionine (g) 0.0 0.0 0.3 1.9 0.1 0.2 0.1 0.2 0.0 0.0 0.0 1.5 0.1 0.5 0.0 5 1
    Monounsaturated Fat (g) 0.0 3.8 0.4 21.3 0.1 1.1 1.3 6.3 0.0 0.0 0.0 21.2 0.6 4.2 11.9 72 12
    Niacin (mg) 0.1 0.0 10.2 12.3 1.4 4.8 0.1 2.4 0.0 0.0 0.0 0.2 3.6 0.1 0.0 35 6
    Pantothenic acid (mg) 0.1 0.0 2.3 1.7 1.1 2.2 0.4 1.3 0.0 0.0 0.0 0.9 0.3 0.2 0.1 11 2
    Phenylalanine (g) 0.0 0.0 0.7 2.9 0.2 0.4 0.2 0.4 0.0 0.0 0.0 3.0 0.4 1.0 0.0 9 2
    Phosphorus (mg) 31.9 0.0 206.5 710.1 140.6 218.3 113.5 147.4 0.0 0.2 3.2 1,157.1 89.1 364.5 13.6 3,196 533
    Phytosterols (mg) 16.5 131.6 n/a n/a n/a n/a 0.0 n/a 0.0 0.1 0.1 n/a 4.3 n/a n/a 153 25
    Polyunsaturated Fat (g) 0.0 7.4 0.3 4.5 0.4 1.7 0.2 8.1 0.0 0.0 0.0 2.1 1.1 0.6 1.7 28 5
    Potassium (mg) 160.6 0.0 161.8 950.4 692.3 618.1 184.2 351.5 0.0 1.3 9.2 221.5 105.8 62.5 13.6 3,533 589
    Proline (g) 0.0 0.0 0.6 3.2 0.2 0.9 0.4 0.8 0.0 0.0 0.0 6.3 0.7 2.3 0.0 16 3
    Protein (g) 1.2 0.0 13.3 72.4 6.3 9.7 4.0 9.1 0.0 0.0 0.1 56.3 7.2 19.2 0.5 199 33
    Retinol (mcg) 0.0 0.0 0.0 8.1 0.0 0.0 37.8 45.4 0.0 0.0 0.0 583.1 0.0 111.5 380.8 1,167 194
    Riboflavin (mg) 0.0 0.0 0.1 0.8 0.3 0.2 0.2 0.3 0.0 0.0 0.0 0.8 0.2 0.2 0.0 3 1
    Saturated Fat (g) 0.0 1.8 0.3 17.5 0.1 0.6 2.8 7.8 0.0 0.0 0.0 47.7 0.6 8.7 29.2 117 19
    Selenium (mcg) 0.6 0.0 41.9 122.3 6.4 0.6 2.4 13.6 0.0 0.0 0.2 31.4 13.6 8.9 0.6 242 40
    Serine (g) 0.0 0.0 0.7 3.0 0.2 0.4 0.2 0.5 0.0 0.0 0.0 3.3 0.4 1.1 0.0 10 2
    Sodium (mg) 4.4 0.0 0.0 162.0 57.5 2.8 59.8 3,980.3 155.0 0.0 0.5 1,403.5 395.3 764.5 405.2 7,391 1,232
    Starch (g) 0.0 n/a n/a n/a n/a 20.3 n/a n/a n/a n/a n/a n/a 32.2 n/a n/a 53 9
    Stigmasterol n/a n/a 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 0 0
    Sucrose (g) 1.1 n/a n/a n/a n/a 7.8 n/a n/a n/a 0.0 0.0 0.5 0.0 0.1 n/a 9 2
    Sugar (g) 4.7 0.0 n/a 0.0 n/a 12.9 n/a 8.3 0.0 0.0 0.0 1.2 3.3 0.5 0.0 31 5
    Theobromine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.1 0.0 0.9 1.7 0.1 0.3 0.0 0.2 0.0 0.0 0.0 0.1 0.5 0.0 0.0 4 1
    Threonine (g) 0.0 0.0 0.5 3.2 0.2 0.4 0.2 0.4 0.0 0.0 0.0 2.0 0.2 0.7 0.0 8 1
    Tocopherol, alpha (mg) 0.0 1.9 n/a 0.6 n/a 0.3 n/a 4.6 0.0 0.0 0.0 0.7 0.0 0.1 1.3 10 2
    Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 0 0
    Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.1 n/a 0.0 0 0
    Tocopherol, gamma (mg) 0.0 n/a n/a n/a n/a 0.5 n/a n/a n/a 0.0 0.0 0.0 0.4 n/a 0.0 1 0
    Total Fat (g) 0.1 13.6 1.2 47.5 0.7 4.3 4.5 33.4 0.0 0.0 0.0 74.9 2.9 14.3 46.0 243 41
    Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 1.7 2 0
    TransFatty acids n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 1.9 2 0
    Tryptophan (g) 0.0 0.0 0.2 0.9 0.1 0.1 0.1 0.1 0.0 0.0 0.0 0.7 0.1 0.3 0.0 2 0
    Tyrosine (g) 0.0 0.0 0.4 2.4 0.1 0.4 0.2 0.3 0.0 0.0 0.0 2.7 0.2 1.2 0.0 8 1
    Valine (g) 0.0 0.0 0.8 3.9 0.3 0.5 0.3 0.5 0.0 0.0 0.0 3.8 0.3 1.3 0.0 12 2
    Vitamin A, IU (IU) 2.2 0.0 0.0 27.0 6,390.0 745.7 168.4 164.4 0.0 0.5 0.0 2,264.5 0.0 432.5 1,418.2 11,613 1,936
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 8.1 319.5 36.9 40.3 45.4 0.0 0.0 0.0 598.9 0.0 114.5 388.2 1,552 259
    Vitamin B-12 (mcg) 0.0 0.0 0.0 1.8 0.0 0.0 0.4 0.0 0.0 0.0 0.0 1.9 0.2 1.1 0.1 6 1
    Vitamin B-6 (mg) 0.1 0.0 0.3 1.1 0.3 0.4 0.1 0.0 0.0 0.0 0.0 0.2 0.1 0.0 0.0 3 0
    Vitamin C (mg) 8.1 0.0 0.0 0.8 198.5 15.6 1.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 225 37
    Vitamin D (IU) 0.0 0.0 0.0 89.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 54.2 0.0 10.5 34.1 188 31
    Water (g) 98.0 0.0 382.8 148.6 193.2 208.1 107.0 475.4 0.0 0.0 0.0 83.1 3.5 10.4 9.0 1,719 287
    Zinc (mg) 0.2 0.0 2.3 8.0 0.9 1.8 0.5 1.1 0.0 0.0 0.0 7.0 0.8 1.9 0.1 25 4

    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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