Nutritional Facts: Mona's Broccoli Rice 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.

  2 cups (190g)
Minute Rice
2 cups (474g)
water
10 1/2 ounces (298g)
frozen broccoli
10 3/4 ounces (305g)
cream of mushroom soup
4 ounces (113g)
mushrooms
1/2 cup (114g)
butter
8 ounces (224g)
Velveeta cheese
Total 1 serving
Alanine (g) 0.9 n/a 0.4 0.2 0.2 0.0 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 1.3 n/a 0.4 0.2 0.1 0.0 n/a 2 0
Ash (g) 1.0 0.5 2.0 5.9 1.0 2.4 13.4 26 4
Aspartic acid (g) 1.6 n/a 0.6 0.3 0.2 0.1 n/a 3 0
Beta-sitosterol n/a n/a n/a n/a 0.0 4.5 n/a 5 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 41.8 14.2 167.0 36.6 3.4 27.2 1,043.8 1,334 222
Calories 722.0 0.0 77.5 259.0 24.9 813.8 678.7 2,576 429
Calories (kj) 3,022.9 0.0 328.0 1,081.9 105.5 3,403.9 2,840.3 10,782 1,797
Campesterol n/a n/a n/a n/a 2.3 0.0 n/a 2 0
Carbohydrates (g) 156.4 0.0 14.3 20.5 3.7 0.1 22.0 217 36
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 244.0 179.2 423 71
Copper (mg) 0.3 0.0 0.1 0.5 0.4 0.0 n/a 1 0
Cystine (g) 0.3 n/a 0.1 0.1 0.0 0.0 n/a 0 0
Dietary Fiber (g) 3.6 0.0 8.9 0.0 1.1 0.0 0.0 14 2
Folate (mcg) 522.5 0.0 199.8 6.1 19.3 3.4 n/a 751 125
Folate, DFE (mcg) 885.4 0.0 199.8 6.1 19.3 3.4 n/a 1,114 186
Folate, food (mcg) 3.8 0.0 199.8 6.1 19.3 3.4 n/a 232 39
Folic acid (mcg) 518.7 0.0 0.0 0.0 0.0 0.0 n/a 519 86
Fructose (g) 0.0 n/a 2.5 n/a 0.2 n/a n/a 3 0
Galactose (g) 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 0.0 n/a 2.2 n/a 1.7 n/a n/a 4 1
Glutamic acid (g) 2.8 n/a 1.1 1.1 0.4 0.2 n/a 6 1
Glycine (g) 0.7 n/a 0.3 0.2 0.1 0.0 n/a 1 0
Histidine (g) 0.4 n/a 0.1 0.1 0.1 0.0 n/a 1 0
Iron (mg) 12.0 0.0 2.4 3.4 0.6 0.0 0.4 19 3
Isoleucine (g) 0.7 n/a 0.3 0.2 0.1 0.1 n/a 1 0
Lactose (g) 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 1.3 n/a 0.4 0.4 0.1 0.1 n/a 2 0
Lysine (g) 0.4 n/a 0.4 0.3 0.1 0.1 n/a 1 0
Magnesium (mg) 26.6 4.7 53.7 12.2 10.2 2.3 n/a 110 18
Maltose (g) 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 1.9 0.0 0.9 0.2 0.1 0.0 n/a 3 1
Methionine (g) 0.4 n/a 0.1 0.1 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 0.3 0.0 0.1 3.4 0.0 23.9 n/a 28 5
Niacin (mg) 13.3 0.0 1.4 1.3 4.1 0.0 n/a 20 3
Pantothenic acid (mg) 0.8 0.0 0.8 0.7 1.7 0.1 n/a 4 1
Phenylalanine (g) 0.8 n/a 0.3 0.2 0.1 0.0 n/a 1 0
Phosphorus (mg) 224.2 0.0 149.1 79.2 97.5 27.2 1,933.1 2,510 418
Polyunsaturated Fat (g) 0.4 0.0 0.4 4.4 0.2 3.5 n/a 9 1
Potassium (mg) 51.3 4.7 632.2 188.9 360.6 27.2 750.4 2,015 336
Proline (g) 1.0 n/a 0.3 0.4 0.1 0.1 n/a 2 0
Protein (g) 14.9 0.0 8.4 4.9 3.5 1.0 36.5 69 12
Retinol (mcg) 0.0 0.0 0.0 24.4 0.0 761.6 n/a 786 131
Riboflavin (mg) 0.1 0.0 0.3 0.1 0.5 0.0 0.8 2 0
Saturated Fat (g) 0.3 0.0 0.1 4.2 0.1 58.3 32.3 95 16
Selenium (mcg) 70.7 0.0 8.3 7.3 10.5 1.1 n/a 98 16
Serine (g) 0.7 n/a 0.3 0.2 0.1 0.1 n/a 1 0
Sodium (mg) 19.0 14.2 71.6 2,139.4 5.7 810.4 3,357.8 6,418 1,070
Starch (g) 140.2 n/a n/a n/a 0.0 n/a n/a 140 23
Stigmasterol n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Sucrose (g) 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Sugar (g) 0.1 0.0 4.0 4.4 2.2 0.1 18.1 29 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 1.8 0.0 0.2 0.1 0.1 0.0 n/a 2 0
Threonine (g) 0.5 n/a 0.3 0.2 0.1 0.0 n/a 1 0
Tocopherol, alpha (mg) 0.1 0.0 3.6 2.5 0.0 2.6 n/a 9 1
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, delta (mg) 0.1 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.4 n/a 0.8 n/a 0.0 0.0 n/a 1 0
Total Fat (g) 1.8 0.0 0.9 18.0 0.4 92.1 49.3 162 27
Trans-monoenoic Fat n/a n/a n/a n/a n/a 3.4 n/a 3 1
TransFatty acids n/a n/a n/a n/a n/a 3.7 n/a 4 1
Tryptophan (g) 0.2 n/a 0.1 0.1 0.0 0.0 n/a 0 0
Tyrosine (g) 0.4 n/a 0.2 0.2 0.0 0.0 n/a 1 0
Valine (g) 0.9 n/a 0.4 0.3 0.3 0.1 n/a 2 0
Vitamin A, IU (IU) 0.0 0.0 3,083.4 88.4 0.0 2,836.4 2,479.7 8,488 1,415
Vitamin A, RAE (mcg) 0.0 0.0 155.1 24.4 0.0 776.3 n/a 956 159
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.2 n/a 0 0
Vitamin B-6 (mg) 0.2 0.0 0.4 0.0 0.1 0.0 n/a 1 0
Vitamin C (mg) 0.0 0.0 168.2 0.0 2.4 0.0 0.4 171 29
Vitamin D (IU) 0.0 0.0 0.0 0.0 7.9 68.1 n/a 76 13
Water (g) 15.9 473.5 272.7 255.5 104.8 18.0 102.6 1,243 207
Zinc (mg) 2.7 0.0 1.4 0.6 0.6 0.1 4.1 10 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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