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Nutritional Facts: Jazzy Broccoli 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.

  8 ounces (227g)
chicken rice-a-roni
10 ounces (284g)
frozen broccoli
10 3/4 ounces (305g)
cheese soup
1 cup (230g)
sour cream
4 ounces (114g)
green chilies
1 to taste (0g)
pickled jalapeno peppers
1 1/2 cups (170g)
monterey jack cheese
Total 1 serving
Alanine (g) 1.0 0.3 0.4 0.2 0.1 n/a 1.2 3 1
Alcohol n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 1.4 0.4 0.4 0.2 0.1 n/a 1.6 4 1
Ash (g) 13.0 1.9 7.0 2.0 0.7 n/a 6.0 31 5
Aspartic acid (g) 1.6 0.6 0.9 0.5 0.3 n/a 2.7 7 1
Caffeine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 104.3 159.0 338.4 253.0 20.6 n/a 1,264.5 2,140 357
Calories 834.7 73.8 368.9 443.9 45.7 n/a 632.2 2,399 400
Calories (kj) 3,493.0 312.4 1,542.8 1,860.7 190.9 n/a 2,647.6 10,047 1,675
Carbohydrates (g) 170.8 13.6 25.0 6.6 10.8 n/a 1.2 228 38
Cholesterol (mg) 4.5 0.0 70.1 119.6 0.0 n/a 150.9 345 58
Copper (mg) 0.6 0.1 0.3 0.0 0.2 n/a 0.1 1 0
Cystine (g) 0.5 0.1 0.1 0.1 0.0 n/a 0.2 1 0
Dietary Fiber n/a 8.5 2.4 0.0 1.7 n/a 0.0 13 2
Folate (mcg) 471.8 190.3 9.1 16.1 26.3 n/a 30.5 744 124
Folate, DFE (mcg) 750.8 190.3 9.1 16.1 26.3 n/a 30.5 1,023 171
Folate, food (mcg) 74.8 190.3 9.1 16.1 26.3 n/a 30.5 347 58
Folic acid (mcg) 396.9 0.0 0.0 0.0 0.0 n/a 0.0 397 66
Fructose n/a 2.4 n/a 0.0 n/a n/a n/a 2 0
Galactose n/a n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a 2.1 n/a 0.0 n/a n/a n/a 2 0
Glutamic acid (g) 5.5 1.1 4.0 1.3 0.3 n/a 10.2 22 4
Glycine (g) 0.9 0.3 0.3 0.1 0.1 n/a 0.7 2 0
Histidine (g) 0.5 0.1 0.3 0.2 0.0 n/a 1.5 3 0
Iron (mg) 9.0 2.3 1.8 0.4 1.4 n/a 1.2 16 3
Isoleucine (g) 0.9 0.3 0.8 0.3 0.1 n/a 2.6 5 1
Lactose n/a n/a n/a 8.1 n/a n/a n/a 8 1
Leucine (g) 1.6 0.4 1.2 0.6 0.1 n/a 4.0 8 1
Lysine (g) 0.6 0.4 0.9 0.5 0.1 n/a 3.5 6 1
Magnesium (mg) 90.7 51.1 9.1 23.0 28.6 n/a 45.8 248 41
Maltose n/a n/a n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 2.4 0.8 0.6 0.0 0.3 n/a 0.0 4 1
Methionine (g) 0.4 0.1 0.3 0.2 0.0 n/a 1.1 2 0
Monounsaturated Fat (g) 1.5 0.1 7.0 11.7 0.0 n/a 14.8 35 6
Niacin (mg) 15.9 1.3 0.9 0.3 1.1 n/a 0.2 20 3
Pantothenic acid (mg) 1.5 0.8 0.2 0.8 0.1 n/a 0.4 4 1
Phenylalanine (g) 1.1 0.2 0.7 0.3 0.1 n/a 2.2 5 1
Phosphorus (mg) 358.4 142.0 323.2 264.5 52.6 n/a 752.6 1,893 316
Polyunsaturated Fat (g) 2.2 0.4 0.7 1.9 0.1 n/a 1.5 7 1
Potassium (mg) 474.0 602.1 365.9 324.3 388.6 n/a 137.3 2,292 382
Proline (g) 1.5 0.3 1.4 0.6 0.1 n/a 4.7 9 1
Protein (g) 21.3 8.0 12.9 4.8 2.3 n/a 41.5 91 15
Retinol (mcg) 0.0 0.0 210.4 400.2 0.0 n/a 325.4 936 156
Riboflavin (mg) 0.6 0.3 0.3 0.4 0.1 n/a 0.7 2 0
Saturated Fat (g) 1.0 0.1 15.8 26.5 0.0 n/a 32.3 76 13
Selenium (mcg) 72.4 8.0 11.0 6.0 0.6 n/a 24.6 122 20
Serine (g) 1.1 0.3 0.6 0.4 0.1 n/a 2.4 5 1
Sodium (mg) 4,232.4 68.2 2,113.0 184.0 8.0 n/a 908.5 7,514 1,252
Starch n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sugar n/a 3.8 1.8 8.1 5.8 n/a 0.8 20 3
Theobromine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 1.7 0.2 0.0 0.1 0.1 n/a 0.0 2 0
Threonine (g) 0.7 0.3 0.5 0.3 0.1 n/a 1.5 3 1
Tocopherol, alpha n/a 3.5 1.7 1.0 0.8 n/a 0.4 7 1
Tocopherol, beta n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.8 n/a 0.1 n/a n/a n/a 1 0
Total Fat (g) 5.5 0.8 24.9 45.4 0.2 n/a 51.3 128 21
Tryptophan (g) 0.3 0.1 0.2 0.1 0.0 n/a 0.5 1 0
Tyrosine (g) 0.7 0.2 0.6 0.3 0.0 n/a 2.0 4 1
Valine (g) 1.1 0.4 0.9 0.4 0.1 n/a 2.8 6 1
Vitamin A, IU (IU) 0.0 2,936.6 905.6 1,432.9 1,347.4 n/a 1,303.5 7,926 1,321
Vitamin A, RAE (mcg) 0.0 147.7 222.6 404.8 67.4 n/a 335.6 1,178 196
Vitamin B-12 (mcg) 0.5 0.0 0.0 0.6 0.0 n/a 1.4 3 0
Vitamin B-6 (mg) 0.3 0.4 0.1 0.1 0.3 n/a 0.1 1 0
Vitamin C (mg) 1.4 160.2 0.0 2.1 277.1 n/a 0.0 441 73
Vitamin D (IU) 0.0 0.0 0.0 32.2 0.0 n/a 37.3 69 12
Water (g) 16.2 259.7 235.2 171.3 100.3 n/a 69.5 852 142
Zinc (mg) 2.7 1.4 1.5 0.9 0.3 n/a 5.1 12 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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