Broccoli casserole with rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting baked dish combining tender broccoli florets, fluffy rice, and a creamy, cheesy sauce, often topped with a crispy crust. --- RECIPE --- Servings: 4-6 Prep Time: 15 minutes Ingredients: - 2 cups cooked white rice - 2 cups cooked broccoli florets - 1 (10.5 oz) can cream of chicken or mushroom soup - 1/2 cup milk - 1 cup shredded cheddar cheese - 1/4 cup chopped onion (optional) - Salt and black pepper to taste - 1/2 cup crushed butter crackers or breadcrumbs - 2 tbsp melted butter Instructions: 1. Preheat oven to 350°F (175°C). Lightly grease an 8x8 inch baking dish. 2. In a large bowl, combine cooked rice, cooked broccoli, cream of soup, milk, half of the shredded cheddar cheese, and chopped onion (if using). Season with salt and pepper. Mix well. 3. Pour the mixture into the prepared baking dish. 4. In a small bowl, combine crushed crackers or breadcrumbs with melted butter. Sprinkle evenly over the top of the casserole. 5. Sprinkle the remaining cheddar cheese over the cracker topping. 6. Bake for 25-30 minutes, or until bubbly and the topping is golden brown. 7. Let stand for a few minutes before serving.
Per 100g reference serving, Broccoli casserole with rice provides 107 kcal of energy, 4.14g protein (15% of calories), 15.1g total carbohydrates (55% of calories, including 1.9g dietary fiber and 1.2g sugars), and 3.6g total fat (30% of calories).
Vitamins Profile in Broccoli casserole with rice (Per 100g)
Track how Broccoli casserole with rice contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 19.8 mg | 22% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.05 µg | 2.1% DV |
| Vitamin A (RAE) | 50 µg | 5.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.76 mg | 5.1% DV |
| Vitamin K (Phylloquinone) | 46.2 µg | 38.5% DV |
| Vitamin B1 (Thiamin) | 0.12 mg | 10% DV |
| Vitamin B2 (Riboflavin) | 0.085 mg | 6.5% DV |
| Vitamin B3 (Niacin) | 1.01 mg | 6.3% DV |
| Vitamin B6 (Pyridoxine) | 0.101 mg | 5.9% DV |
| Total Folate (Vitamin B9) | 49 µg | 12.2% DV |
| Folate (Dietary Folate Equivalents) | 63 µg | 15.8% DV |
| Natural Food Folate | 31 µg | 7.8% DV |
| Choline | 11.4 mg | 2.1% DV |
| Preformed Retinol | 24 µg | 2.7% DV |
| Beta-Carotene | 300 µg | 8.3% DV |
| Alpha-Carotene | 9 µg | 0.8% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 542 µg | 5.4% DV |
Minerals & Electrolytes in Broccoli casserole with rice (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.91 mg | 5.1% DV |
| Calcium (Ca) | 72 mg | 5.5% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 103 mg | 2.2% DV |
| Zinc (Zn) | 0.52 mg | 4.7% DV |
| Selenium (Se) | 5.2 µg | 9.5% DV |
| Phosphorus (P) | 74 mg | 5.9% DV |
| Copper (Cu) | 0.053 mg | 5.9% DV |
| Sodium (Na) | 188 mg | 8.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.082 g | 5.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.483 g | 3.4% DV |
| Monounsaturated Fat (MUFA) | 0.776 g | 2.6% DV |
| Polyunsaturated Fat (PUFA) | 0.563 g | 2.8% DV |
| Saturated Fat (SFA) | 1.67 g | 8.3% DV |
| Dietary Cholesterol | 8 mg | 2.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Broccoli casserole with rice contains 107 calories (kcal), 4.14g of protein, 15.1g of carbohydrates (1.9g fiber, 1.2g total sugars), and 3.6g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Broccoli casserole with rice has an estimated food pH of 7.5 and a Potential Renal Acid Load (PRAL) score of 1.3 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Broccoli casserole with rice: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Broccoli casserole with rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.