Receta Broccoli, Rice & Cheese Casserole - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Milk - 1cup (I used 2% milk)
Salt - 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.
Amount Per Serving
1 servings in recipe 		rice
185.0g 		broccoli
222.04g 		peas
27.55g 		onion
99.0g 		onions
14.4g 		garlic
2.61g 		pepper
97.58g 		cayenne
0.9g 		milk
0.0g 		cheddar cheese
132.0g 		parmesan cheese
15.0g 		bread
40.0g 		thyme
0.5g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 13.19 6.26 1.49 1.09 0.26 0.17 0.97 0.11 n/a 32.87 5.77 3.8 0.05 n/a 66.02 66.02
Total Fat (g) 1.22 0.82 0.11 0.1 0.03 0.01 0.29 0.16 n/a 43.74 4.29 2.4 0.04 n/a 53.21 53.21
Carbohydrates (g) 147.91 14.74 3.98 9.25 1.06 0.86 5.88 0.51 n/a 1.69 0.61 19.12 0.32 n/a 205.93 205.93
Ash (g) 1.18 1.93 0.24 0.35 0.12 0.04 0.46 0.05 n/a 5.19 1.2 0.72 0.06 n/a 11.54 11.54
Calories (kcal) 675.25 75.494 22.316 39.6 4.608 3.889 30.25 2.862 n/a 531.96 64.65 113.2 1.38 n/a 1565.458 1565.458
Starch (g) n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) 0.15 0.22 1.37 0.98 n/a n/a 0.0 n/a n/a 0.32 0.02 n/a n/a n/a 3.06 3.06
Glucose (dextrose) (g) 0.04 1.09 0.03 1.95 n/a n/a 1.89 n/a n/a n/a 0.02 n/a n/a n/a 5.02 5.02
Fructose (g) 0.04 1.51 0.11 1.28 n/a n/a 2.21 n/a n/a n/a 0.02 n/a n/a n/a 5.16 5.16
Lactose (g) 0.0 0.47 0.0 0.0 n/a n/a 0.0 n/a n/a 0.3 0.02 n/a n/a n/a 0.79 0.79
Maltose (g) 0.0 0.47 0.05 0.0 n/a n/a 0.0 n/a n/a 0.2 0.02 n/a n/a n/a 0.73 0.73
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 21.5 198.28 21.73 88.22 12.94 1.53 89.98 0.07 n/a 48.51 3.13 13.88 0.04 n/a 499.79 499.79
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) 0.22 3.77 1.56 4.2 0.34 0.03 4.1 0.09 n/a 0.69 0.14 0.71 0.01 n/a 15.85 15.85
Galactose (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.02 n/a n/a n/a 0.02 0.02
Dietary Fiber (g) 2.4 5.8 1.4 1.7 0.4 0.1 2.0 0.2 n/a 0.0 0.0 0.9 0.2 n/a 15.1 15.1
Calcium (mg) 51.8 104.359 6.888 22.77 10.368 4.724 6.831 1.332 n/a 951.72 166.35 37.2 9.45 n/a 1373.791 1373.791
Iron (mg) 7.97 1.62 0.4 0.21 0.21 0.04 0.42 0.07 n/a 0.9 0.14 1.22 0.62 n/a 13.82 13.82
Magnesium (mg) 46.25 46.628 9.092 9.9 2.88 0.653 11.71 1.368 n/a 36.96 5.7 7.6 1.1 n/a 179.84 179.84
Phosphorus (mg) 212.75 146.546 29.754 28.71 5.328 3.993 25.371 2.637 n/a 675.84 109.35 42.4 1.005 n/a 1283.685 1283.685
Potassium (mg) 212.75 701.646 67.222 144.54 39.744 10.466 205.894 18.126 n/a 129.36 18.75 46.0 4.07 n/a 1598.568 1598.568
Sodium (mg) 9.25 73.273 1.378 3.96 2.304 0.444 3.903 0.27 n/a 819.72 229.35 196.8 0.275 n/a 1340.927 1340.927
Zinc (mg) 2.02 0.91 0.34 0.17 0.06 0.03 0.24 0.02 n/a 4.11 0.58 0.32 0.03 n/a 8.82 8.82
Copper (mg) 0.407 0.111 0.05 0.04 0.012 0.008 0.02 0.003 n/a 0.04 0.036 0.064 0.004 n/a 0.793 0.793
Manganese (mg) 2.017 0.466 0.113 0.129 0.023 0.044 0.107 0.018 n/a 0.013 0.014 0.2 0.039 n/a 3.182 3.182
Selenium (mcg) 27.9 5.6 0.5 0.5 0.1 0.4 0.1 0.1 n/a 18.3 2.7 12.0 0.0 n/a 68.2 68.2
Vitamin A, IU (IU) 0.0 1383.309 210.758 1.98 143.568 0.235 3055.23 374.49 n/a 1322.64 66.3 84.4 19.0 n/a 6661.909 6661.909
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 340.56 17.55 25.2 0.0 n/a 383.31 383.31
Vitamin A, RAE (mcg_RAE) 0.0 68.832 10.469 0.0 7.2 0.0 153.201 18.729 n/a 349.8 18.0 25.2 0.95 n/a 652.381 652.381
Beta Carotene (mcg) 0.0 801.564 123.7 0.99 86.112 0.131 1584.699 196.56 n/a 112.2 4.65 0.0 11.32 n/a 2921.926 2921.926
Vitamin E (mg) 0.2 1.73 0.04 0.02 0.08 0.0 1.54 0.27 n/a 0.38 0.04 0.1 0.04 n/a 4.45 4.45
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a 15.84 n/a 6.4 n/a n/a 22.24 22.24
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 3115.221 682.414 3.96 163.728 0.418 49.766 118.413 n/a 0.0 0.0 18.0 4.31 n/a 4156.229 4156.229
Tocopherol, beta (mg) n/a 0.02 0.0 0.0 n/a n/a 0.05 n/a n/a n/a n/a n/a n/a n/a 0.07 0.07
Tocopherol, gamma (mg) n/a 0.38 0.26 0.0 n/a n/a 0.14 n/a n/a 0.0 n/a n/a n/a n/a 0.78 0.78
Tocopherol, delta (mg) n/a 0.0 0.01 0.0 n/a n/a 0.01 n/a n/a 0.0 n/a n/a n/a n/a 0.02 0.02
Vitamin C (mg) 0.0 198.1 11.0 7.3 2.7 0.8 124.6 0.7 n/a 0.0 0.0 0.0 0.3 n/a 345.5 345.5
Thiamin (mg) 1.073 0.155 0.074 0.05 0.009 0.005 0.049 0.003 n/a 0.04 0.005 0.176 0.003 n/a 1.641 1.641
Riboflavin (mg) 0.093 0.266 0.036 0.03 0.012 0.003 0.088 0.008 n/a 0.502 0.074 0.176 0.002 n/a 1.288 1.288
Niacin (mg) 7.752 1.421 0.576 0.119 0.076 0.018 0.956 0.078 n/a 0.106 0.017 1.94 0.025 n/a 13.083 13.083
Pantothenic acid (mg) 1.869 1.266 0.028 0.119 0.012 0.016 0.312 n/a n/a 0.541 0.05 0.112 n/a n/a 4.323 4.323
Vitamin B-6 (mg) 0.296 0.4 0.047 0.119 0.009 0.032 0.283 0.022 n/a 0.092 0.008 0.024 0.003 n/a 1.334 1.334
Folate (mcg) 427.35 139.885 17.908 18.81 9.216 0.078 44.887 0.954 n/a 23.76 1.5 42.0 1.37 n/a 727.718 727.718
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1.1 0.34 0.04 0.0 n/a 1.47 1.47
Choline (mg) 10.7 41.5 7.8 6.0 0.8 0.6 5.5 0.5 n/a 21.8 2.3 33.6 0.2 n/a 131.4 131.4
Folic acid (mcg) 412.55 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 14.0 0.0 n/a 426.55 426.55
Tryptophan (g) 0.148 0.067 0.011 0.01 0.003 0.002 0.01 n/a n/a 0.422 0.078 0.044 0.001 n/a 0.795 0.795
Threonine (g) 0.481 0.2 0.055 0.02 0.01 0.004 0.039 n/a n/a 1.175 0.219 0.124 0.001 n/a 2.328 2.328
Isoleucine (g) 0.574 0.178 0.055 0.01 0.012 0.006 0.02 n/a n/a 2.046 0.296 0.156 0.002 n/a 3.353 3.353
Leucine (g) 1.092 0.289 0.088 0.03 0.016 0.008 0.039 n/a n/a 3.155 0.558 0.276 0.002 n/a 5.552 5.552
Lysine (g) 0.481 0.311 0.088 0.04 0.013 0.007 0.039 n/a n/a 2.732 0.447 0.124 0.001 n/a 4.283 4.283
Methionine (g) 0.315 0.089 0.022 0.0 0.003 0.002 0.01 n/a n/a 0.858 0.153 0.076 n/a n/a 1.527 1.527
Cystine (g) 0.278 0.067 0.008 0.0 n/a 0.002 0.02 n/a n/a 0.172 0.018 0.084 n/a n/a 0.647 0.647
Phenylalanine (g) 0.703 0.266 0.055 0.03 0.009 0.005 0.049 n/a n/a 1.729 0.312 0.192 n/a n/a 3.35 3.35
Tyrosine (g) 0.444 0.111 0.03 0.01 0.007 0.002 0.01 n/a n/a 1.584 0.35 0.116 n/a n/a 2.664 2.664
Valine (g) 0.814 0.289 0.066 0.02 0.012 0.008 0.029 n/a n/a 2.191 0.378 0.176 0.003 n/a 3.985 3.985
Arginine (g) 1.092 0.422 0.118 0.099 0.019 0.016 0.039 n/a n/a 1.241 0.236 0.156 n/a n/a 3.437 3.437
Histidine (g) 0.315 0.133 0.03 0.01 0.004 0.003 0.02 n/a n/a 1.148 0.164 0.084 n/a n/a 1.911 1.911
Alanine (g) 0.759 0.222 0.066 0.02 0.012 0.003 0.029 n/a n/a 0.924 0.174 0.144 n/a n/a 2.353 2.353
Aspartic acid (g) 1.24 0.733 0.138 0.089 0.024 0.013 0.273 n/a n/a 2.112 0.401 0.208 n/a n/a 5.23 5.23
Glutamic acid (g) 2.572 1.199 0.204 0.257 0.055 0.021 0.205 n/a n/a 8.039 1.305 1.144 n/a n/a 15.0 15.0
Glycine (g) 0.611 0.2 0.05 0.03 0.013 0.005 0.029 n/a n/a 0.568 0.114 0.136 n/a n/a 1.755 1.755
Proline (g) 0.629 0.244 0.047 0.01 0.017 0.003 0.02 n/a n/a 3.709 0.693 0.38 n/a n/a 5.752 5.752
Serine (g) 0.703 0.266 0.05 0.02 0.012 0.005 0.049 n/a n/a 1.927 0.344 0.2 n/a n/a 3.575 3.575
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 138.6 13.2 20.4 0.0 n/a 172.2 172.2
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.333 0.089 0.019 0.04 0.004 0.002 0.029 0.029 n/a 27.839 2.595 0.636 0.014 n/a 31.629 31.629
Phytosterols (mg) n/a n/a n/a 14.85 n/a n/a n/a 0.747 n/a n/a n/a 2.8 0.815 n/a 19.212 19.212
Monounsaturated Fat (g) 0.389 0.022 0.011 0.01 0.004 0.0 0.0 0.025 n/a 12.395 1.257 0.92 0.002 n/a 15.035 15.035
Polyunsaturated (g) 0.333 0.089 0.052 0.02 0.01 0.007 0.068 0.075 n/a 1.241 0.176 0.444 0.006 n/a 2.52 2.52