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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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