Healthy Beef, Broccoli and Brown Rice Recipe - 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).
Sesame oil
150g wholegrain rice
Fresh coriander to garnish
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
2 servings in recipe 		beef
110.0g 		beef stock
30.44g 		sesame
4.0g 		soy sauce
8.0g 		ginger
2.79g 		garlic
1.31g 		cornflour
0.6g 		onion
62.16g 		broccoli
225.7g 		pepper
30.34g 		sesame oil
0.0g 		coriander
0.0g 		Total Per Serving Total for Recipe
Protein (g) 20.55 0.35 0.82 0.5 0.05 0.08 0.06 0.5 6.36 0.26 n/a n/a 29.53 59.06
Total Fat (g) 18.87 0.07 2.45 0.0 0.02 0.01 0.02 0.05 0.84 0.05 n/a n/a 22.37 44.74
Carbohydrates (g) 0.0 0.01 0.47 0.61 0.5 0.43 0.45 4.69 14.99 1.41 n/a n/a 23.56 47.12
Ash (g) 1.0 0.32 0.11 1.22 0.02 0.02 0.01 0.21 1.96 0.13 n/a n/a 5.02 10.04
Calories (kcal) 257.4 2.13 25.24 4.24 2.232 1.944 2.172 19.891 76.738 6.068 n/a n/a 398.056 796.112
Starch (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Sucrose (g) n/a n/a 0.01 n/a n/a n/a n/a 0.45 0.23 0.03 n/a n/a 0.72 1.44
Glucose (dextrose) (g) n/a n/a 0.0 n/a n/a n/a n/a 1.4 1.11 0.35 n/a n/a 2.87 5.74
Fructose (g) n/a n/a 0.0 n/a n/a n/a n/a 1.26 1.53 0.34 n/a n/a 3.13 6.26
Lactose (g) n/a n/a 0.0 n/a n/a n/a n/a 0.01 0.47 0.0 n/a n/a 0.49 0.98
Maltose (g) n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.47 0.0 n/a n/a 0.47 0.94
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Water (g) 68.22 29.69 0.15 5.66 2.2 0.76 0.05 56.71 201.55 28.49 n/a n/a 393.49 786.98
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Sugars (g) 0.0 0.0 0.02 0.14 0.05 0.01 0.0 3.12 3.84 0.73 n/a n/a 7.9 15.8
Galactose (g) n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Dietary Fiber (g) 0.0 0.0 0.5 0.1 0.1 0.0 0.1 0.6 5.9 0.5 n/a n/a 7.6 15.2
Calcium (mg) 7.7 1.826 2.4 1.52 0.446 2.362 0.839 12.432 106.079 3.034 n/a n/a 138.639 277.278
Iron (mg) 2.1 0.05 0.25 0.15 0.02 0.02 0.04 0.16 1.65 0.1 n/a n/a 4.56 9.12
Magnesium (mg) 20.9 0.609 13.8 3.44 1.2 0.326 0.655 5.594 47.397 3.034 n/a n/a 96.955 193.91
Phosphorus (mg) 194.7 3.957 26.68 10.0 0.949 1.997 1.327 16.783 148.962 6.068 n/a n/a 411.422 822.844
Potassium (mg) 336.6 16.435 14.8 17.36 11.579 5.233 1.773 73.97 713.212 53.095 n/a n/a 1244.057 2488.114
Sodium (mg) 63.8 99.218 1.88 450.96 0.363 0.222 0.03 4.973 74.481 0.91 n/a n/a 696.836 1393.672
Zinc (mg) 4.13 0.0 0.27 0.04 0.01 0.02 0.01 0.08 0.93 0.04 n/a n/a 5.52 11.04
Copper (mg) 0.077 0.0 0.056 0.008 0.006 0.004 0.001 0.037 0.113 0.021 n/a n/a 0.324 0.648
Manganese (mg) 0.011 0.003 0.058 0.034 0.006 0.022 0.003 0.05 0.474 0.036 n/a n/a 0.696 1.392
Selenium (mcg) 15.4 0.2 3.9 0.0 0.0 0.2 0.1 0.3 5.6 0.0 n/a n/a 25.8 51.6
Vitamin A, IU (IU) 0.0 0.0 2.64 0.0 0.0 0.117 0.018 0.622 1406.111 112.258 n/a n/a 1521.766 3043.532
Retinol (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.12 0.0 0.0 0.0 0.0 0.0 69.967 5.461 n/a n/a 75.548 151.096
Beta Carotene (mcg) 0.0 0.0 1.6 0.0 0.0 0.065 0.006 0.622 814.777 63.107 n/a n/a 880.177 1760.354
Vitamin E (mg) n/a 0.0 0.07 0.0 0.01 0.0 0.0 0.01 1.76 0.11 n/a n/a 1.96 3.92
Vitamin D (IU) 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
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 0.0 0.0 0.0 0.0 0.209 0.03 3.73 3166.571 103.459 n/a n/a 3273.999 6547.998
Tocopherol, beta (mg) n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.02 0.0 n/a n/a 0.02 0.04
Tocopherol, gamma (mg) n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.38 0.0 n/a n/a 0.38 0.76
Tocopherol, delta (mg) n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.1 0.4 0.0 3.0 201.3 24.4 n/a n/a 229.2 458.4
Thiamin (mg) 0.11 0.0 0.028 0.002 0.001 0.003 0.009 0.025 0.158 0.018 n/a n/a 0.353 0.706
Riboflavin (mg) 0.176 0.006 0.004 0.014 0.001 0.001 0.004 0.012 0.271 0.009 n/a n/a 0.498 0.996
Niacin (mg) 3.553 0.237 0.232 0.176 0.021 0.009 0.059 0.081 1.444 0.146 n/a n/a 5.958 11.916
Pantothenic acid (mg) 0.352 0.006 0.012 0.024 0.006 0.008 0.004 0.062 1.286 0.03 n/a n/a 1.79 3.58
Vitamin B-6 (mg) 0.429 0.003 0.016 0.012 0.004 0.016 0.002 0.081 0.406 0.067 n/a n/a 1.037 2.074
Folate (mcg) 6.6 0.609 4.6 1.12 0.307 0.039 1.386 14.297 142.191 3.034 n/a n/a 174.183 348.366
Vitamin B-12 (mcg) 3.25 0.02 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 3.27 6.54
Choline (mg) 85.8 0.9 1.0 1.5 0.8 0.3 0.0 3.4 42.2 1.7 n/a n/a 137.6 275.2
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 1.244 n/a 0.0 0.0 n/a n/a 1.244 2.488
Tryptophan (g) 0.231 n/a 0.013 0.007 0.0 0.001 0.0 0.006 0.068 0.003 n/a n/a 0.33 0.66
Threonine (g) 0.902 n/a 0.029 0.02 0.001 0.002 0.002 0.012 0.203 0.012 n/a n/a 1.184 2.368
Isoleucine (g) 0.924 n/a 0.03 0.024 0.001 0.003 0.002 0.006 0.181 0.006 n/a n/a 1.177 2.354
Leucine (g) 1.628 n/a 0.06 0.04 0.002 0.004 0.007 0.019 0.293 0.012 n/a n/a 2.065 4.13
Lysine (g) 1.716 n/a 0.026 0.029 0.002 0.004 0.002 0.019 0.316 0.012 n/a n/a 2.124 4.248
Methionine (g) 0.528 n/a 0.035 0.007 0.0 0.001 0.001 0.006 0.09 0.003 n/a n/a 0.672 1.344
Cystine (g) 0.231 n/a 0.018 0.009 0.0 0.001 0.001 0.006 0.068 0.003 n/a n/a 0.337 0.674
Phenylalanine (g) 0.803 n/a 0.038 0.026 0.001 0.002 0.003 0.012 0.271 0.027 n/a n/a 1.184 2.368
Tyrosine (g) 0.693 n/a 0.032 0.018 0.001 0.001 0.002 0.006 0.113 0.003 n/a n/a 0.869 1.738
Valine (g) 1.001 n/a 0.039 0.025 0.002 0.004 0.003 0.012 0.293 0.012 n/a n/a 1.392 2.784
Arginine (g) 1.298 n/a 0.13 0.034 0.001 0.008 0.003 0.068 0.429 0.009 n/a n/a 1.981 3.962
Histidine (g) 0.704 n/a 0.022 0.013 0.001 0.001 0.002 0.006 0.135 0.003 n/a n/a 0.887 1.774
Alanine (g) 1.243 n/a 0.04 0.022 0.001 0.002 0.004 0.012 0.226 0.012 n/a n/a 1.562 3.124
Aspartic acid (g) 1.881 n/a 0.083 0.054 0.006 0.006 0.004 0.044 0.745 0.064 n/a n/a 2.886 5.772
Glutamic acid (g) 3.091 n/a 0.184 0.118 0.004 0.011 0.01 0.112 1.219 0.058 n/a n/a 4.807 9.614
Glycine (g) 1.122 n/a 0.044 0.022 0.001 0.003 0.002 0.012 0.203 0.009 n/a n/a 1.419 2.838
Proline (g) 0.913 n/a 0.042 0.037 0.001 0.001 0.005 0.012 0.248 0.006 n/a n/a 1.265 2.53
Serine (g) 0.792 n/a 0.048 0.029 0.001 0.002 0.003 0.012 0.271 0.015 n/a n/a 1.174 2.348
Cholesterol (mg) 72.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 72.6 145.2
Trans Fat (g) n/a n/a 0.0 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) 7.601 0.033 0.362 0.001 0.006 0.001 0.003 n/a 0.09 0.018 n/a n/a 8.116 16.232
Phytosterols (mg) n/a n/a n/a n/a 0.419 n/a n/a n/a n/a 2.731 n/a n/a 3.149 6.298
Monounsaturated Fat (g) 8.162 0.027 0.957 0.001 0.004 0.0 0.006 n/a 0.023 0.003 n/a n/a 9.183 18.366
Polyunsaturated (g) 0.693 0.003 1.02 0.002 0.004 0.003 0.01 n/a 0.09 0.018 n/a n/a 1.843 3.686
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