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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

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