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Nutritional Facts: Cheesy Rice and 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.

  2 cups (264g)
old cheddar cheese
1 1/2 cups (143g)
Minute Rice
1 1/4 cups (305g)
milk
10 ounces (283g)
cream of mushroom soup
2 cups (140g)
sliced mushrooms
2 cups (142g)
broccoli florets
1 small (70g)
onions
1/2 cup (54g)
slivered almonds
Total 1 serving
Alanine (g) 1.9 0.6 0.3 0.2 0.3 0.2 0.0 0.6 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 2.5 1.0 0.4 0.2 0.1 0.2 0.1 1.3 6 1
Ash (g) 10.4 0.8 2.2 5.5 1.2 1.3 0.2 1.6 23 6
Aspartic acid (g) 4.2 1.2 0.8 0.3 0.3 0.3 0.1 1.6 9 2
Beta-sitosterol n/a n/a n/a n/a 0.0 n/a n/a 71.3 71 18
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 1,903.4 31.4 363.0 34.0 4.2 68.2 16.1 142.6 2,563 641
Calories 1,063.9 541.5 195.2 241.0 30.8 39.8 28.0 310.5 2,451 613
Calories (kj) 4,445.8 2,267.2 817.4 1,006.4 130.2 166.1 116.2 1,300.3 10,250 2,562
Campesterol n/a n/a n/a n/a 2.8 n/a n/a 2.7 6 1
Carbohydrates (g) 3.4 117.3 14.2 19.1 4.6 7.4 6.5 11.7 184 46
Cholesterol (mg) 277.2 0.0 42.7 0.0 0.0 0.0 0.0 0.0 320 80
Copper (mg) 0.1 0.3 0.0 0.4 0.4 0.1 0.0 0.5 2 0
Cystine (g) 0.3 0.2 0.1 0.1 0.0 0.0 0.0 0.1 1 0
Dietary Fiber (g) 0.0 2.7 0.0 0.0 1.4 n/a 1.2 6.6 12 3
Folate (mcg) 47.5 391.9 15.3 5.7 23.8 100.8 13.3 27.0 625 156
Folate, DFE (mcg) 47.5 664.1 15.3 5.7 23.8 100.8 13.3 27.0 897 224
Folate, food (mcg) 47.5 2.9 15.3 5.7 23.8 100.8 13.3 27.0 236 59
Folic acid (mcg) 0.0 389.0 0.0 0.0 0.0 0.0 0.0 0.0 389 97
Fructose n/a 0.0 n/a n/a 0.2 n/a 0.9 0.0 1 0
Galactose n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) n/a 0.0 n/a n/a 2.1 n/a 1.4 0.1 4 1
Glutamic acid (g) 16.1 2.1 2.1 1.0 0.5 0.5 0.2 3.7 26 7
Glycine (g) 1.1 0.5 0.2 0.1 0.1 0.1 0.0 0.8 3 1
Histidine (g) 2.3 0.3 0.3 0.1 0.1 0.1 0.0 0.3 3 1
Iron (mg) 1.8 9.0 0.2 3.1 0.7 1.2 0.1 2.0 18 5
Isoleucine (g) 4.1 0.5 0.6 0.2 0.1 0.2 0.0 0.4 6 2
Lactose (g) 0.6 0.0 n/a n/a 0.0 n/a 0.0 0.0 1 0
Leucine (g) 6.3 1.0 1.0 0.4 0.2 0.2 0.0 0.8 10 2
Lysine (g) 5.5 0.3 0.8 0.2 0.1 0.2 0.0 0.3 8 2
Magnesium (mg) 73.9 20.0 39.7 11.3 12.6 35.5 7.0 144.7 345 86
Maltose (g) 0.4 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Manganese (mg) 0.0 1.4 0.0 0.2 0.1 0.3 0.1 1.2 3 1
Methionine (g) 1.7 0.3 0.3 0.1 0.0 0.0 0.0 0.1 3 1
Monounsaturated Fat (g) 24.8 0.2 3.2 3.1 0.0 0.0 0.0 16.7 48 12
Niacin (mg) 0.2 10.0 0.3 1.2 5.0 0.9 0.1 1.8 20 5
Pantothenic acid (mg) 1.1 0.6 1.0 0.7 2.1 0.8 0.1 0.3 7 2
Phenylalanine (g) 3.5 0.6 0.5 0.2 0.1 0.1 0.0 0.6 6 1
Phosphorus (mg) 1,351.7 168.2 283.7 73.7 120.4 93.7 20.3 261.4 2,373 593
Phytosterols n/a n/a 0.0 n/a n/a n/a 10.5 n/a 11 3
Polyunsaturated Fat (g) 2.5 0.3 0.4 4.1 0.2 0.2 0.0 6.5 14 4
Potassium (mg) 258.7 38.5 460.6 175.8 445.2 461.5 102.2 380.7 2,323 581
Proline (g) 7.4 0.7 1.0 0.4 0.1 0.2 0.0 0.6 10 3
Protein (g) 65.7 11.1 10.0 4.6 4.3 4.2 0.8 11.5 112 28
Retinol (mcg) 681.1 0.0 94.6 22.7 0.0 0.0 0.0 0.0 798 200
Riboflavin (mg) 1.0 0.0 0.5 0.1 0.6 0.2 0.0 0.5 3 1
Saturated Fat (g) 55.7 0.2 6.9 3.9 0.1 0.1 0.0 2.0 69 17
Selenium (mcg) 36.7 53.0 6.1 6.8 13.0 4.3 0.4 1.4 122 30
Serine (g) 3.8 0.5 0.5 0.2 0.1 0.1 0.0 0.5 6 1
Sodium (mg) 1,639.4 14.3 149.5 1,990.1 7.0 38.3 2.8 0.5 3,842 960
Starch n/a 105.1 n/a n/a 0.0 n/a 0.0 0.4 106 26
Stigmasterol n/a n/a n/a n/a 0.0 n/a n/a 2.2 2 1
Sucrose (g) 0.6 0.0 n/a n/a 0.0 n/a 0.7 1.9 3 1
Sugar (g) 1.4 0.1 n/a 4.1 2.8 n/a 3.0 2.1 13 3
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.1 1.3 0.1 0.1 0.1 0.1 0.0 0.1 2 0
Threonine (g) 2.3 0.4 0.5 0.2 0.1 0.1 0.0 0.3 4 1
Tocopherol, alpha (mg) 0.8 0.1 n/a 2.3 0.0 n/a 0.0 14.2 17 4
Tocopherol, beta n/a 0.0 n/a n/a 0.0 n/a 0.0 0.2 0 0
Tocopherol, delta (mg) 0.0 0.1 n/a n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.0 0.3 n/a n/a 0.0 n/a 0.0 0.4 1 0
Total Fat (g) 87.5 1.3 11.2 16.7 0.5 0.5 0.1 26.7 144 36
Trans-monoenoic Fat 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 0.0 0 0
Tryptophan (g) 0.8 0.2 0.1 0.1 0.0 0.0 0.0 0.1 1 0
Tyrosine (g) 3.2 0.3 0.5 0.2 0.1 0.1 0.0 0.2 5 1
Valine (g) 4.4 0.7 0.7 0.2 0.3 0.2 0.0 0.4 7 2
Vitamin A, IU (IU) 2,645.3 0.0 420.9 82.2 0.0 4,260.0 1.4 0.5 7,410 1,853
Vitamin A, RAE (mcg) 699.6 0.0 100.7 22.7 0.0 213.0 0.0 0.0 1,036 259
Vitamin B-12 (mcg) 2.2 0.0 1.1 0.0 0.1 0.0 0.0 0.0 3 1
Vitamin B-6 (mg) 0.2 0.2 0.1 0.0 0.1 0.2 0.1 0.1 1 0
Vitamin C (mg) 0.0 0.0 4.6 0.0 2.9 132.3 5.2 0.0 145 36
Vitamin D (IU) 63.4 0.0 n/a 0.0 9.8 0.0 0.0 0.0 73 18
Water (g) 97.0 11.9 267.5 237.7 129.4 128.8 62.4 2.5 937 234
Zinc (mg) 8.2 2.0 1.2 0.6 0.7 0.6 0.1 1.7 15 4

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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