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Nutritional Facts: Turkey and Brown 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.

  1/2 cup (93g)
brown rice
1 3/4 cups (420g)
beef broth
1/4 cup (30g)
whole wheat flour
1/4 teaspoon (0g)
poultry seasoning
1/4 teaspoon (1g)
black pepper
1 small (70g)
onions
1/2 cup (75g)
red peppers
1 cup (113g)
low-fat cheddar cheese
1/2 cup (70g)
frozen peas and carrots
2 cups (280g)
cooked turkey
2 tablespoons (15g)
seasoned bread crumbs
Total 1 serving
Alanine (g) 0.4 n/a 0.1 n/a 0.0 0.0 0.0 0.7 0.1 5.1 0.1 7 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.6 n/a 0.2 n/a 0.0 0.1 0.0 1.0 0.2 5.7 0.1 8 2
Ash (g) 1.4 4.4 0.5 0.0 0.0 0.2 0.4 4.1 0.4 2.9 0.8 15 3
Aspartic acid (g) 0.7 n/a 0.2 n/a 0.0 0.1 0.2 1.6 0.2 8.0 0.1 11 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 21.3 25.2 10.2 3.7 2.5 16.1 5.2 469.0 18.9 70.0 27.3 669 134
Calories 342.3 29.4 102.0 1.2 1.4 28.0 23.1 195.5 37.1 476.0 57.5 1,293 259
Calories (kj) 1,431.9 121.8 427.2 4.8 6.0 116.2 96.1 818.1 155.4 1,990.8 240.6 5,409 1,082
Carbohydrates (g) 71.4 0.2 21.6 0.2 0.4 6.5 4.5 2.2 7.8 0.0 10.3 125 25
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 23.7 0.0 212.8 0.2 237 47
Copper (mg) 0.3 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.3 0.0 1 0
Cystine (g) 0.1 n/a 0.1 n/a 0.0 0.0 0.0 0.1 0.0 0.9 0.0 1 0
Dietary Fiber (g) 3.2 0.0 3.2 0.0 0.1 1.2 1.6 0.0 2.4 0.0 0.7 13 3
Folate (mcg) 18.5 8.4 13.2 0.5 0.1 13.3 34.3 12.4 25.2 19.6 17.9 163 33
Folate, DFE (mcg) 18.5 8.4 13.2 0.5 0.1 13.3 34.3 12.4 25.2 19.6 28.2 174 35
Folate, food (mcg) 18.5 8.4 13.2 0.5 0.1 13.3 34.3 12.4 25.2 19.6 3.0 149 30
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 14.9 15 3
Fructose n/a n/a 0.0 n/a 0.0 0.9 1.7 n/a n/a n/a 0.3 3 1
Galactose n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0 0
Glucose (dextrose) n/a n/a 0.0 n/a 0.0 1.4 1.4 n/a n/a n/a 0.3 3 1
Glutamic acid (g) 1.5 n/a 1.3 n/a 0.0 0.2 0.2 6.2 0.3 13.4 0.6 24 5
Glycine (g) 0.4 n/a 0.2 n/a 0.0 0.0 0.0 0.4 0.1 4.1 0.1 5 1
Histidine (g) 0.2 n/a 0.1 n/a 0.0 0.0 0.0 0.9 0.0 2.6 0.0 4 1
Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.4 0.7 1.1 0.1 0.1 0.1 0.3 0.5 0.8 5.0 0.7 11 2
Isoleucine (g) 0.3 n/a 0.1 n/a 0.0 0.0 0.0 1.6 0.1 4.3 0.1 6 1
Lactose n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0 0
Leucine (g) 0.6 n/a 0.3 n/a 0.0 0.0 0.0 2.4 0.1 6.5 0.2 10 2
Lysine (g) 0.3 n/a 0.1 n/a 0.0 0.0 0.0 2.1 0.1 7.7 0.1 10 2
Magnesium (mg) 132.3 8.4 41.1 0.8 1.0 7.0 8.9 18.1 12.6 72.8 6.9 310 62
Maltose n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.3 0 0
Manganese (mg) 3.5 0.0 1.2 0.0 0.1 0.1 0.1 0.0 0.2 0.1 0.1 5 1
Methionine (g) 0.2 n/a 0.1 n/a 0.0 0.0 0.0 0.7 0.0 2.4 0.0 3 1
Monounsaturated Fat (g) 1.0 0.4 0.1 0.0 0.0 0.0 0.0 2.4 0.0 3.1 0.2 7 1
Niacin (mg) 4.7 3.3 1.5 0.0 0.0 0.1 0.7 0.1 1.0 15.2 0.9 28 6
Pantothenic acid (mg) 1.4 0.1 0.2 n/a 0.0 0.1 0.2 0.2 0.1 2.6 0.1 5 1
Phenylalanine (g) 0.4 n/a 0.2 n/a 0.0 0.0 0.0 1.3 0.1 3.3 0.1 5 1
Phosphorus (mg) 308.0 54.6 107.1 0.6 0.9 20.3 19.4 546.9 42.0 596.4 26.6 1,723 345
Phytosterols n/a n/a n/a 0.4 0.5 10.5 n/a n/a n/a n/a n/a 11 2
Polyunsaturated Fat (g) 1.0 0.0 0.4 0.0 0.0 0.0 0.1 0.3 0.2 4.2 0.3 6 1
Potassium (mg) 206.3 226.8 108.9 2.6 7.6 102.2 157.2 74.6 135.8 834.4 34.7 1,891 378
Proline (g) 0.3 n/a 0.6 n/a 0.0 0.0 0.0 2.9 0.1 3.4 0.2 8 2
Protein (g) 7.3 4.8 4.0 0.0 0.1 0.8 0.7 27.5 2.4 82.1 2.1 132 26
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 67.8 0.0 0.0 n/a 68 14
Riboflavin (mg) 0.1 0.1 0.0 0.0 0.0 0.0 0.1 0.2 0.1 0.5 0.1 1 0
Saturated Fat (g) 0.5 0.5 0.1 0.0 0.0 0.0 0.0 4.9 0.1 4.1 0.2 10 2
Selenium (mcg) 21.6 2.9 18.5 0.0 0.0 0.4 0.1 16.4 0.8 103.0 3.7 168 34
Serine (g) 0.4 n/a 0.2 n/a 0.0 0.0 0.0 1.5 0.1 3.7 0.1 6 1
Sodium (mg) 6.5 1,562.4 0.6 0.1 0.1 2.8 3.0 691.6 55.3 196.0 263.9 2,782 556
Starch n/a n/a 17.3 n/a n/a 0.0 0.0 n/a n/a n/a 8.2 26 5
Sucrose (g) 0.8 n/a 0.1 n/a 0.0 0.7 0.0 n/a n/a n/a 0.0 2 0
Sugar (g) 0.8 0.0 0.1 0.0 0.0 3.0 3.1 0.6 n/a 0.0 0.9 8 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.4 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.1 1 0
Threonine (g) 0.3 n/a 0.1 n/a 0.0 0.0 0.0 0.9 0.1 3.7 0.1 5 1
Tocopherol, alpha (mg) 1.1 0.0 0.2 0.0 0.0 0.0 1.2 0.1 n/a 0.9 0.0 4 1
Tocopherol, beta (mg) 0.0 n/a 0.1 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.6 n/a 0.0 0.0 0.1 n/a n/a n/a 0.1 1 0
Total Fat (g) 2.7 0.9 0.8 0.0 0.0 0.1 0.2 7.9 0.3 13.9 0.8 28 6
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.1 n/a 0.1 n/a 0.0 0.0 0.0 0.3 0.0 0.9 0.0 1 0
Tyrosine (g) 0.3 n/a 0.1 n/a 0.0 0.0 0.0 1.2 0.0 3.2 0.1 5 1
Valine (g) 0.4 n/a 0.2 n/a 0.0 0.0 0.0 1.7 0.1 4.4 0.1 7 1
Vitamin A, IU (IU) 0.0 0.0 2.7 9.9 3.1 1.4 2,332.6 233.9 6,647.9 0.0 29.0 9,260 1,852
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.5 0.2 0.0 117.0 67.8 332.5 0.0 1.5 519 104
Vitamin B-12 (mcg) 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.6 0.0 1.0 n/a 2 0
Vitamin B-6 (mg) 0.5 0.0 0.1 0.0 0.0 0.1 0.2 0.1 0.1 1.3 0.0 2 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 5.2 95.1 0.0 7.8 0.0 0.4 109 22
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5.7 0.0 22.4 n/a 28 6
Water (g) 9.6 409.7 3.2 0.0 0.1 62.4 68.7 71.3 59.1 181.7 1.0 867 173
Zinc (mg) 1.9 0.0 0.8 0.0 0.0 0.1 0.2 2.1 0.4 8.7 0.2 14 3

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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