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Nutritional Facts: Easy Broccoli & Pork Chop Dinner

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.

  10 ounces (305g)
chicken broth
1 1/2 cups (293g)
rice
3 cups (213g)
broccoli florets
1/4 cup (40g)
onions
4 (796g)
pork chops
1/4 cup (63g)
Catalina dressing
1/4 cup (62g)
orange juice
1/2 teaspoon (1g)
orange zest
3 tablespoons (60g)
maple syrup
2 tablespoons (17g)
almonds
Total 1 serving
Alanine n/a 1.1 0.3 0.0 9.7 0.0 0.0 n/a n/a 0.2 11 3
Alcohol (g) 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a 1.6 0.3 0.0 11.0 0.0 0.0 n/a n/a 0.4 13 3
Ash (g) 3.1 1.7 2.0 0.1 7.6 1.4 0.2 0.0 0.3 0.5 17 4
Aspartic acid n/a 1.8 0.5 0.0 16.1 0.0 0.0 n/a n/a 0.4 19 5
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 19.5 20 5
Caffeine (mg) 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 12.2 26.3 102.2 9.2 151.2 15.0 6.8 1.6 61.2 44.2 430 108
Calories 48.8 1,053.0 59.6 16.0 1,353.2 285.6 27.9 1.0 156.0 98.5 3,100 775
Calories (kj) 204.4 4,405.1 249.2 66.4 5,659.6 1,195.6 116.6 4.1 652.8 412.3 12,966 3,241
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.7 1 0
Carbohydrates (g) 1.2 232.1 11.2 3.7 0.0 9.7 6.4 0.3 40.2 3.5 308 77
Cholesterol (mg) 0.0 0.0 0.0 0.0 549.2 0.0 0.0 0.0 0.0 0.0 549 137
Copper (mg) 0.2 0.3 0.1 0.0 0.5 0.0 0.0 0.0 0.0 0.2 1 0
Cystine n/a 0.4 0.0 0.0 1.9 0.0 0.0 n/a n/a 0.0 2 1
Dietary Fiber (g) 0.0 4.1 n/a 0.7 0.0 0.0 0.1 0.1 0.0 1.8 7 2
Folate (mcg) 6.1 675.7 151.2 7.6 0.0 0.0 18.6 0.3 0.0 8.8 868 217
Folate, DFE (mcg) 6.1 1,129.1 151.2 7.6 0.0 0.0 18.6 0.3 0.0 8.8 1,322 330
Folate, food (mcg) 6.1 26.3 151.2 7.6 0.0 0.0 18.6 0.3 0.0 8.8 219 55
Folic acid (mcg) 0.0 649.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 649 162
Fructose n/a n/a n/a 0.5 n/a 3.4 n/a n/a 0.3 0.0 4 1
Galactose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a 0.8 n/a 4.2 n/a n/a 1.0 0.0 6 1
Glutamic acid n/a 3.8 0.8 0.1 26.3 0.0 0.0 n/a n/a 0.8 32 8
Glycine n/a 0.9 0.2 0.0 7.4 0.0 0.0 n/a n/a 0.2 9 2
Histidine n/a 0.5 0.1 0.0 7.1 0.0 0.0 n/a n/a 0.1 8 2
Hydroxyproline n/a n/a n/a n/a 0.4 n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.6 12.8 1.9 0.1 5.0 0.5 0.1 0.0 0.1 0.6 22 5
Isoleucine n/a 0.8 0.2 0.0 8.1 0.0 0.0 n/a n/a 0.1 9 2
Lactose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
Leucine n/a 1.6 0.3 0.0 14.0 0.0 0.0 n/a n/a 0.2 16 4
Lysine n/a 0.7 0.3 0.0 15.3 0.0 0.0 n/a n/a 0.1 16 4
Magnesium (mg) 3.1 102.4 53.3 4.0 199.0 3.1 6.8 0.2 12.6 46.5 431 108
Maltose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
Manganese (mg) 0.3 3.2 0.5 0.1 0.1 0.0 0.0 n/a 1.7 0.4 6 2
Methionine n/a 0.5 0.1 0.0 4.5 0.0 0.0 n/a n/a 0.0 5 1
Monounsaturated Fat (g) 0.7 0.5 0.1 0.0 28.2 5.3 0.0 0.0 0.0 5.4 40 10
Niacin (mg) 4.2 14.9 1.4 0.0 52.7 0.1 0.2 0.0 0.0 0.6 74 19
Pantothenic acid (mg) 0.1 3.9 1.1 0.0 5.6 0.0 0.1 0.0 0.0 0.1 11 3
Phenylalanine n/a 1.0 0.2 0.0 6.9 0.0 0.0 n/a n/a 0.2 8 2
Phosphorus (mg) 91.5 315.9 140.6 11.6 1,663.6 11.9 10.5 0.2 1.2 77.8 2,325 581
Phytosterols n/a n/a n/a 6.0 n/a n/a n/a 0.3 n/a 21.0 27 7
Polyunsaturated Fat (g) 0.3 0.5 0.4 0.0 9.5 13.1 0.0 0.0 0.0 2.2 26 6
Potassium (mg) 262.3 251.6 692.3 58.4 2,730.3 41.9 124.0 2.1 127.2 117.9 4,408 1,102
Proline n/a 0.9 0.2 0.0 6.7 0.0 0.0 n/a n/a 0.2 8 2
Protein (g) 6.2 19.3 6.3 0.4 164.9 0.5 0.4 0.0 0.0 3.5 202 50
Retinol (mcg) 0.0 0.0 0.0 0.0 15.9 0.0 0.0 0.0 0.0 0.0 16 4
Riboflavin (mg) 0.1 0.1 0.3 0.0 1.5 0.0 0.0 0.0 0.8 0.2 3 1
Saturated Fat (g) 0.5 0.5 0.1 0.0 23.8 3.5 0.0 0.0 0.0 0.7 29 7
Selenium (mcg) 0.0 44.2 6.4 0.2 269.0 0.0 0.1 0.0 0.4 0.4 321 80
Serine n/a 1.0 0.2 0.0 7.1 0.0 0.0 n/a n/a 0.2 9 2
Sodium (mg) 933.3 2.9 57.5 1.6 437.8 522.5 0.6 0.0 7.2 56.1 2,020 505
Starch n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.1 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.7 1 0
Sucrose n/a n/a n/a 0.4 n/a 2.4 n/a n/a 35.0 0.8 39 10
Sugar (g) 0.9 n/a n/a 1.7 0.0 10.0 5.2 n/a 36.3 0.8 55 14
Theobromine (mg) 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 1.7 0.1 0.0 3.9 0.0 0.1 0.0 0.0 0.0 6 1
Threonine n/a 0.7 0.2 0.0 7.4 0.0 0.0 n/a n/a 0.1 8 2
Tocopherol, alpha (mg) 0.1 0.3 n/a 0.0 1.0 3.1 0.0 0.0 0.0 3.9 8 2
Tocopherol, beta n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.1 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.1 0 0
Total Fat (g) 1.7 1.7 0.7 0.0 71.9 28.0 0.1 0.0 0.0 8.6 113 28
Trans-monoenoic Fat n/a n/a n/a n/a 0.5 n/a n/a n/a n/a n/a 1 0
TransFatty acids n/a n/a n/a n/a 0.7 n/a n/a n/a n/a 0.0 1 0
Tryptophan n/a 0.2 0.1 0.0 1.7 0.0 0.0 n/a n/a 0.0 2 1
Tyrosine n/a 0.6 0.1 0.0 6.3 0.0 0.0 n/a n/a 0.1 7 2
Valine n/a 1.2 0.3 0.0 8.6 0.0 0.0 n/a n/a 0.1 10 3
Vitamin A, IU (IU) 0.0 0.0 6,390.0 0.8 47.8 290.0 124.0 4.2 0.0 0.2 6,857 1,714
Vitamin A, RAE (mcg) 0.0 0.0 319.5 0.0 15.9 14.4 6.2 0.2 0.0 0.0 356 89
Vitamin B-12 (mcg) 0.3 0.0 0.0 0.0 4.2 0.1 0.0 0.0 0.0 0.0 5 1
Vitamin B-6 (mg) 0.0 0.4 0.3 0.0 5.5 0.0 0.0 0.0 0.0 0.0 6 2
Vitamin C (mg) 0.0 0.0 198.5 3.0 0.0 2.3 31.0 1.4 0.0 0.0 236 59
Vitamin D (IU) 0.0 0.0 0.0 0.0 167.2 0.0 0.0 n/a 0.0 0.0 167 42
Water (g) 292.6 37.7 193.2 35.6 554.8 22.9 54.7 0.7 19.4 0.4 1,212 303
Zinc (mg) 0.3 3.4 0.9 0.1 14.1 0.2 0.0 0.0 0.9 0.5 20 5

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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