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Nutritional Facts: Nif's Wild 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.

  1 cup (160g)
wild rice
2 teaspoons (9g)
olive oil
1/2 lb (228g)
mushrooms
1/2 cup (80g)
onions
1 cup (132g)
old cheddar cheese
19 ounces (543g)
tomatoes
1 teaspoon (6g)
salt
1 cup (237g)
water
1/4 cup (27g)
slivered almonds
Total 1 serving
Alanine (g) 1.3 0.0 0.5 0.0 0.9 0.1 0.0 n/a 0.3 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.8 0.0 0.2 0.1 1.2 0.1 0.0 n/a 0.7 4 1
Ash (g) 2.4 0.0 1.9 0.3 5.2 2.7 6.0 0.2 0.8 20 2
Aspartic acid (g) 2.3 0.0 0.4 0.1 2.1 0.7 0.0 n/a 0.8 6 1
Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a 35.6 36 4
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 33.6 0.1 6.8 18.4 951.7 54.3 1.4 7.1 71.3 1,145 143
Calories 571.2 79.6 50.1 32.0 532.0 97.7 0.0 0.0 155.3 1,518 190
Calories (kj) 2,390.4 332.9 211.6 132.8 2,222.9 401.7 0.0 0.0 650.2 6,342 793
Campesterol n/a n/a 4.6 n/a n/a n/a n/a n/a 1.4 6 1
Carbohydrates (g) 119.8 0.0 7.4 7.5 1.7 21.1 0.0 0.0 5.9 163 20
Cholesterol (mg) 0.0 0.0 0.0 0.0 138.6 0.0 0.0 0.0 0.0 139 17
Copper (mg) 0.8 0.0 0.7 0.0 0.0 0.3 0.0 0.0 0.3 2 0
Cystine (g) 0.3 0.0 0.0 0.0 0.2 0.0 0.0 n/a 0.1 1 0
Dietary Fiber (g) 9.9 0.0 2.3 1.4 0.0 6.5 0.0 0.0 3.3 23 3
Folate (mcg) 152.0 0.0 38.7 15.2 23.8 81.4 0.0 0.0 13.5 325 41
Folate, DFE (mcg) 152.0 0.0 38.7 15.2 23.8 81.4 0.0 0.0 13.5 325 41
Folate, food (mcg) 152.0 0.0 38.7 15.2 23.8 81.4 0.0 0.0 13.5 325 41
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 0.4 1.0 n/a 7.4 n/a n/a 0.0 9 1
Galactose n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 0 0
Glucose (dextrose) n/a n/a 3.4 1.6 n/a 6.8 n/a n/a 0.0 12 1
Glutamic acid (g) 4.1 0.0 0.8 0.2 8.0 2.3 0.0 n/a 1.8 17 2
Glycine (g) 1.1 0.0 0.2 0.0 0.6 0.1 0.0 n/a 0.4 2 0
Histidine (g) 0.6 0.0 0.1 0.0 1.2 0.1 0.0 n/a 0.2 2 0
Iron (mg) 3.1 0.1 1.1 0.2 0.9 1.5 0.0 0.0 1.0 8 1
Isoleucine (g) 1.0 0.0 0.2 0.0 2.0 0.1 0.0 n/a 0.2 4 0
Lactose n/a n/a 0.0 0.0 0.3 0.0 n/a n/a 0.0 0 0
Leucine (g) 1.6 0.0 0.3 0.0 3.1 0.1 0.0 n/a 0.4 6 1
Lysine (g) 1.0 0.0 0.2 0.0 2.7 0.1 0.0 n/a 0.2 4 1
Magnesium (mg) 283.2 0.0 20.5 8.0 37.0 59.7 0.1 2.4 72.4 483 60
Maltose n/a n/a 0.0 0.0 0.2 0.0 n/a n/a 0.0 0 0
Manganese (mg) 2.1 0.0 0.1 0.1 0.0 0.6 0.0 0.0 0.6 4 0
Methionine (g) 0.7 0.0 0.1 0.0 0.9 0.0 0.0 n/a 0.0 2 0
Monounsaturated Fat (g) 0.3 6.6 0.0 0.0 12.4 0.2 0.0 0.0 8.3 28 3
Niacin (mg) 10.8 0.0 8.2 0.1 0.1 3.2 0.0 0.0 0.9 23 3
Pantothenic acid (mg) 1.7 0.0 3.4 0.1 0.5 0.5 0.0 0.0 0.1 6 1
Phenylalanine (g) 1.2 0.0 0.2 0.0 1.7 0.1 0.0 n/a 0.3 4 0
Phosphorus (mg) 692.8 0.0 195.7 23.2 675.8 130.3 0.0 0.0 130.7 1,848 231
Phytosterols n/a 19.9 n/a 12.0 n/a 38.0 0.0 n/a n/a 70 9
Polyunsaturated Fat (g) 1.1 0.9 0.4 0.0 1.2 0.5 0.0 0.0 3.3 7 1
Potassium (mg) 683.2 0.1 723.5 116.8 129.4 1,286.6 0.5 2.4 190.4 3,133 392
Proline (g) 0.8 0.0 0.2 0.0 3.7 0.1 0.0 n/a 0.3 5 1
Protein (g) 23.6 0.0 7.0 0.9 32.9 4.8 0.0 0.0 5.7 75 9
Retinol (mcg) 0.0 0.0 0.0 0.0 340.6 0.0 0.0 0.0 0.0 341 43
Riboflavin (mg) 0.4 0.0 0.9 0.0 0.5 0.1 0.0 0.0 0.3 2 0
Saturated Fat (g) 0.2 1.2 0.1 0.0 27.8 0.2 0.0 0.0 1.0 31 4
Selenium (mcg) 4.5 0.0 21.2 0.4 18.3 0.0 0.0 0.0 0.7 45 6
Serine (g) 1.2 0.0 0.2 0.0 1.9 0.1 0.0 n/a 0.3 4 0
Sodium (mg) 11.2 0.2 11.4 3.2 819.7 27.1 2,325.5 7.1 0.3 3,206 401
Starch n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.2 0 0
Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a 1.1 1 0
Sucrose (g) 1.1 n/a 0.0 0.8 0.3 0.0 n/a n/a 1.0 3 0
Sugar (g) 4.0 0.0 4.5 3.4 0.7 14.3 0.0 0.0 1.1 28 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.0 0.2 0.0 0.0 0.2 0.0 0.0 0.1 1 0
Threonine (g) 0.8 0.0 0.2 0.0 1.2 0.1 0.0 n/a 0.2 2 0
Tocopherol, alpha (mg) 1.3 1.3 0.0 0.0 0.4 2.9 0.0 0.0 7.1 13 2
Tocopherol, beta n/a 0.0 0.0 0.0 n/a 0.1 n/a n/a 0.1 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
Tocopherol, gamma n/a 0.1 0.0 0.0 0.0 0.7 n/a n/a 0.2 1 0
Total Fat (g) 1.7 9.0 0.8 0.1 43.7 1.1 0.0 0.0 13.3 70 9
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.3 0.0 0.1 0.0 0.4 0.0 0.0 n/a 0.1 1 0
Tyrosine (g) 1.0 0.0 0.1 0.0 1.6 0.1 0.0 n/a 0.1 3 0
Valine (g) 1.4 0.0 0.5 0.0 2.2 0.1 0.0 n/a 0.2 4 1
Vitamin A, IU (IU) 30.4 0.0 0.0 1.6 1,322.6 4,522.0 0.0 0.0 0.3 5,877 735
Vitamin A, RAE (mcg) 1.6 0.0 0.0 0.0 349.8 228.0 0.0 0.0 0.0 579 72
Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 1.1 0.0 0.0 0.0 0.0 1 0
Vitamin B-6 (mg) 0.6 0.0 0.2 0.1 0.1 0.4 0.0 0.0 0.0 2 0
Vitamin C (mg) 0.0 0.0 4.8 5.9 0.0 74.4 0.0 0.0 0.0 85 11
Vitamin D (IU) 0.0 0.0 15.9 0.0 31.7 0.0 0.0 0.0 0.0 48 6
Water (g) 12.4 0.0 210.3 71.3 48.5 513.1 0.0 236.8 1.3 1,094 137
Zinc (mg) 9.5 0.0 1.2 0.1 4.1 0.9 0.0 0.0 0.8 17 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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