Nutritional Facts: Nif's Broccoli Rice Casserole (Vegetarian)

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 (190g)
converted white rice
1/4 cup (57g)
butter
1 cup (160g)
onions
1 cup (101g)
celery
4 cups (624g)
fresh broccoli
1 teaspoon (2g)
black pepper
1 cup (264g)
Cheez Whiz
20 ounces (567g)
cream of mushroom soup
1 cup (113g)
cheddar cheese
Total 1 serving
Alanine (g) 0.9 0.0 0.0 0.0 0.7 0.0 n/a 0.4 0.8 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 1.3 0.0 0.2 0.0 1.2 0.0 n/a 0.4 1.1 4 0
Ash (g) 1.0 1.2 0.6 0.8 4.8 0.1 15.3 10.9 4.4 39 3
Aspartic acid (g) 1.6 0.0 0.1 0.1 2.1 0.0 n/a 0.6 1.8 6 1
Beta-sitosterol n/a 2.3 n/a n/a n/a n/a n/a n/a n/a 2 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 41.8 13.6 36.8 40.4 249.6 10.2 947.8 68.0 814.7 2,223 185
Calories 722.0 406.9 64.0 16.2 218.4 5.8 728.6 481.9 455.4 3,099 258
Calories (kj) 3,022.9 1,701.9 265.6 67.7 911.0 24.2 3,049.2 2,012.8 1,902.9 12,958 1,080
Campesterol n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 156.4 0.0 14.9 3.0 44.8 1.5 24.3 38.1 1.4 284 24
Cholesterol (mg) 0.0 122.0 0.0 0.0 0.0 0.0 198.0 0.0 118.7 439 37
Copper (mg) 0.3 0.0 0.1 0.0 0.4 0.0 n/a 0.9 0.0 2 0
Cystine (g) 0.3 0.0 0.0 0.0 0.2 0.0 n/a 0.1 0.1 1 0
Dietary Fiber (g) 3.6 0.0 2.7 1.6 20.6 0.6 0.8 0.0 0.0 30 2
Folate (mcg) 522.5 1.7 30.4 36.4 673.9 0.4 n/a 11.3 20.3 1,297 108
Folate, DFE (mcg) 885.4 1.7 30.4 36.4 673.9 0.4 n/a 11.3 20.3 1,660 138
Folate, food (mcg) 3.8 1.7 30.4 36.4 673.9 0.4 n/a 11.3 20.3 778 65
Folic acid (mcg) 518.7 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 519 43
Fructose (g) 0.0 n/a 2.1 0.5 4.6 0.0 n/a n/a n/a 7 1
Galactose (g) 0.0 n/a 0.0 0.7 0.0 0.0 n/a n/a n/a 1 0
Glucose (dextrose) (g) 0.0 n/a 3.2 0.6 3.1 0.0 n/a n/a n/a 7 1
Glutamic acid (g) 2.8 0.1 0.4 0.1 3.4 0.0 n/a 2.1 6.9 16 1
Glycine (g) 0.7 0.0 0.0 0.0 0.6 0.0 n/a 0.3 0.5 2 0
Histidine (g) 0.4 0.0 0.0 0.0 0.4 0.0 n/a 0.2 1.0 2 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 12.0 0.0 0.3 0.2 4.2 0.2 0.5 6.3 0.8 24 2
Isoleucine (g) 0.7 0.0 0.0 0.0 0.6 0.0 n/a 0.4 1.7 4 0
Lactose (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.3 0 0
Leucine (g) 1.3 0.0 0.0 0.0 0.9 0.0 n/a 0.7 2.7 6 0
Lysine (g) 0.4 0.0 0.1 0.0 1.0 0.0 n/a 0.5 2.3 4 0
Magnesium (mg) 26.6 1.1 16.0 11.1 131.0 3.9 n/a 22.7 31.6 244 20
Maltose (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.2 0 0
Manganese (mg) 1.9 0.0 0.2 0.1 1.2 0.3 n/a 0.5 0.0 4 0
Methionine (g) 0.4 0.0 0.0 0.0 0.3 0.0 n/a 0.2 0.7 2 0
Monounsaturated Fat (g) 0.3 11.9 0.0 0.0 0.2 0.0 n/a 6.3 10.6 29 2
Niacin (mg) 13.3 0.0 0.2 0.3 3.5 0.0 n/a 2.4 0.1 20 2
Pantothenic acid (mg) 0.8 0.1 0.2 0.2 3.8 0.0 n/a 1.3 0.5 7 1
Phenylalanine (g) 0.8 0.0 0.0 0.0 0.7 0.0 n/a 0.4 1.5 4 0
Phosphorus (mg) 224.2 13.6 46.4 24.2 418.1 3.6 2,127.8 147.4 578.6 3,584 299
Phytosterols n/a n/a 24.0 6.1 n/a 2.1 n/a n/a n/a 32 3
Polyunsaturated Fat (g) 0.4 1.7 0.0 0.1 1.1 0.0 n/a 8.1 1.1 13 1
Potassium (mg) 51.3 13.6 233.6 262.6 1,828.3 30.6 633.6 351.5 110.7 3,516 293
Proline (g) 1.0 0.0 0.0 0.0 0.7 0.0 n/a 0.8 3.2 6 0
Protein (g) 14.9 0.5 1.8 0.7 14.9 0.2 31.7 9.1 28.1 102 8
Retinol (mcg) 0.0 380.8 0.0 0.0 0.0 0.0 n/a 45.4 291.5 718 60
Riboflavin (mg) 0.1 0.0 0.0 0.1 0.8 0.0 0.6 0.3 0.4 2 0
Saturated Fat (g) 0.3 29.2 0.1 0.0 0.5 0.0 34.6 7.8 23.8 96 8
Selenium (mcg) 70.7 0.6 0.8 0.4 10.0 0.1 n/a 13.6 15.7 112 9
Serine (g) 0.7 0.0 0.0 0.0 0.8 0.0 n/a 0.5 1.6 4 0
Sodium (mg) 19.0 405.2 6.4 80.8 255.8 0.5 4,324.3 3,980.3 701.7 9,774 815
Starch (g) 140.2 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 140 12
Stigmasterol n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.0 n/a 1.6 0.1 0.5 0.0 n/a n/a 0.3 3 0
Sugar (g) 0.1 0.0 6.8 1.8 8.7 0.0 17.7 8.3 0.6 44 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 1.8 0.0 0.1 0.0 0.4 0.0 n/a 0.2 0.0 3 0
Threonine (g) 0.5 0.0 0.0 0.0 0.6 0.0 n/a 0.4 1.0 3 0
Tocopherol, alpha (mg) 0.1 1.3 0.0 0.3 9.0 0.0 n/a 4.6 0.3 16 1
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 0.1 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.4 0.0 0.0 0.0 1.6 0.2 n/a n/a 0.0 2 0
Total Fat (g) 1.8 46.0 0.2 0.2 2.6 0.1 55.4 33.4 37.4 177 15
Trans-monoenoic Fat n/a 1.7 n/a n/a n/a 0.0 n/a n/a n/a 2 0
TransFatty acids n/a 1.9 n/a n/a n/a 0.0 n/a n/a n/a 2 0
Tryptophan (g) 0.2 0.0 0.0 0.0 0.2 0.0 n/a 0.1 0.4 1 0
Tyrosine (g) 0.4 0.0 0.0 0.0 0.4 0.0 n/a 0.3 1.4 3 0
Valine (g) 0.9 0.0 0.0 0.0 0.9 0.0 n/a 0.5 1.9 4 0
Vitamin A, IU (IU) 0.0 1,418.2 3.2 453.5 9,659.5 12.6 1,713.4 164.4 1,132.3 14,557 1,213
Vitamin A, RAE (mcg) 0.0 388.2 0.0 22.2 480.5 0.6 n/a 45.4 299.5 1,236 103
Vitamin B-12 (mcg) 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.9 1 0
Vitamin B-6 (mg) 0.2 0.0 0.2 0.1 1.2 0.0 n/a 0.0 0.1 2 0
Vitamin C (mg) 0.0 0.0 11.8 3.1 405.0 0.0 1.1 0.0 0.0 421 35
Vitamin D (IU) 0.0 34.1 0.0 0.0 0.0 0.0 n/a 0.0 27.1 61 5
Water (g) 15.9 9.0 142.6 96.4 556.9 0.3 136.0 475.4 41.5 1,474 123
Zinc (mg) 2.7 0.1 0.3 0.1 2.8 0.0 4.3 1.1 3.5 15 1

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