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    Nutritional Facts: Meal in a Spud

    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.

      4 large (598g)
    baking potatoes
    1 1/2 cups (210g)
    ham
    1 cup (91g)
    broccoli
    2 cups (226g)
    cheese
    1 to taste (0g)
    salt
    1 to taste (0g)
    pepper
    1/2 cup (115g)
    sour cream
    1/2 cup (122g)
    milk
    1/3 cup (75g)
    margarine
    Total 1 serving
    Alanine (g) 0.3 2.8 0.1 1.1 n/a n/a 0.1 0.1 0.0 5 1
    Alcohol (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
    Arginine (g) 0.5 3.0 0.2 1.9 n/a n/a 0.1 0.1 0.0 6 1
    Ash (g) 5.5 7.7 0.8 10.0 n/a n/a 1.0 0.9 1.5 27 7
    Aspartic acid (g) 2.7 4.4 0.3 2.7 n/a n/a 0.3 0.3 0.0 11 3
    Caffeine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
    Calcium (mg) 29.9 14.7 42.8 1,123.2 n/a n/a 126.5 145.2 22.5 1,505 376
    Calories 520.6 308.7 30.9 748.1 n/a n/a 222.0 78.1 540.1 2,448 612
    Calories (kj) 2,184.2 1,291.5 128.3 3,132.4 n/a n/a 930.4 327.0 2,259.0 10,253 2,563
    Carbohydrates (g) 120.5 0.1 6.0 18.8 n/a n/a 3.3 5.7 0.7 155 39
    Cholesterol (mg) 0.0 109.2 0.0 144.6 n/a n/a 59.8 17.1 0.0 331 83
    Copper (mg) 1.1 0.2 0.0 0.1 n/a n/a 0.0 0.0 n/a 1 0
    Cystine (g) 0.1 0.7 0.0 0.3 n/a n/a 0.0 0.0 0.0 1 0
    Dietary Fiber (g) 10.8 0.0 2.4 0.0 n/a n/a 0.0 0.0 0.0 13 3
    Folate (mcg) 59.8 8.4 57.3 11.3 n/a n/a 8.1 6.1 0.8 152 38
    Folate, DFE (mcg) 59.8 8.4 57.3 11.3 n/a n/a 8.1 6.1 0.8 152 38
    Folate, food (mcg) 59.8 8.4 57.3 11.3 n/a n/a 8.1 6.1 0.8 152 38
    Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
    Fructose (g) 1.8 n/a 0.6 n/a n/a n/a 0.0 n/a n/a 2 1
    Galactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
    Glucose (dextrose) (g) 2.2 n/a 0.4 n/a n/a n/a 0.0 n/a n/a 3 1
    Glutamic acid (g) 1.9 7.6 0.5 9.2 n/a n/a 0.7 0.8 0.1 21 5
    Glycine (g) 0.3 2.4 0.1 0.7 n/a n/a 0.1 0.1 0.0 4 1
    Histidine (g) 0.2 1.7 0.1 1.8 n/a n/a 0.1 0.1 0.0 4 1
    Iron (mg) 1.9 1.7 0.7 1.9 n/a n/a 0.2 0.1 0.0 6 2
    Isoleucine (g) 0.5 2.1 0.1 2.1 n/a n/a 0.2 0.2 0.0 5 1
    Lactose (g) 0.0 n/a 0.2 n/a n/a n/a 4.0 n/a n/a 4 1
    Leucine (g) 0.7 3.7 0.1 3.9 n/a n/a 0.3 0.4 0.1 9 2
    Lysine (g) 0.7 4.0 0.1 4.4 n/a n/a 0.3 0.3 0.1 10 2
    Magnesium (mg) 131.6 37.8 19.1 67.8 n/a n/a 11.5 15.9 2.3 286 71
    Maltose (g) 0.0 n/a 0.2 n/a n/a n/a 0.0 n/a n/a 0 0
    Manganese (mg) 0.8 0.1 0.2 0.0 n/a n/a 0.0 0.0 n/a 1 0
    Methionine (g) 0.2 1.2 0.0 1.2 n/a n/a 0.1 0.1 0.0 3 1
    Monounsaturated Fat (g) 0.0 5.5 0.0 16.2 n/a n/a 5.8 1.3 29.5 58 15
    Niacin (mg) 8.6 11.0 0.6 0.2 n/a n/a 0.1 0.1 0.0 21 5
    Pantothenic acid (mg) 3.1 1.1 0.5 2.2 n/a n/a 0.4 0.4 0.1 8 2
    Phenylalanine (g) 0.5 2.0 0.1 2.3 n/a n/a 0.2 0.2 0.0 5 1
    Phosphorus (mg) 263.3 487.2 60.1 904.0 n/a n/a 132.3 113.5 17.3 1,978 494
    Phytosterols n/a 0.0 n/a n/a n/a n/a n/a 0.0 109.7 110 27
    Polyunsaturated Fat (g) 0.3 1.4 0.0 1.6 n/a n/a 1.0 0.2 15.7 20 5
    Potassium (mg) 2,267.9 779.1 287.6 820.4 n/a n/a 162.2 184.2 31.6 4,533 1,133
    Proline (g) 0.4 2.0 0.1 4.5 n/a n/a 0.3 0.4 0.1 8 2
    Protein (g) 11.2 46.9 2.6 44.4 n/a n/a 2.4 4.0 0.7 112 28
    Retinol (mcg) 0.0 0.0 0.0 334.5 n/a n/a 200.1 37.8 577.0 1,149 287
    Riboflavin (mg) 0.1 0.5 0.1 1.0 n/a n/a 0.2 0.2 0.0 2 1
    Saturated Fat (g) 0.2 4.0 0.0 34.7 n/a n/a 13.2 2.8 12.5 67 17
    Selenium (mcg) 1.8 39.5 2.3 36.6 n/a n/a 3.0 2.4 0.0 86 21
    Serine (g) 0.5 1.9 0.1 2.1 n/a n/a 0.2 0.2 0.0 5 1
    Sodium (mg) 23.9 3,183.6 30.0 2,183.2 n/a n/a 92.0 59.8 708.4 6,281 1,570
    Starch n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
    Sucrose (g) 1.1 n/a 0.1 n/a n/a n/a 0.0 n/a n/a 1 0
    Sugar (g) 5.2 0.0 1.5 n/a n/a n/a 4.0 n/a 0.0 11 3
    Theobromine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
    Thiamin (mg) 0.6 2.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 3 1
    Threonine (g) 0.4 2.1 0.1 1.4 n/a n/a 0.1 0.2 0.0 4 1
    Tocopherol, alpha (mg) 0.1 0.4 0.7 n/a n/a n/a 0.5 n/a 2.3 4 1
    Tocopherol, beta n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
    Tocopherol, delta n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
    Tocopherol, gamma n/a n/a 0.2 n/a n/a n/a 0.0 n/a n/a 0 0
    Total Fat (g) 0.6 12.0 0.3 55.3 n/a n/a 22.7 4.5 60.5 156 39
    Tryptophan (g) 0.2 0.6 0.0 0.6 n/a n/a 0.0 0.1 0.0 2 0
    Tyrosine (g) 0.4 1.5 0.0 2.4 n/a n/a 0.1 0.2 0.0 5 1
    Valine (g) 0.6 2.0 0.1 2.7 n/a n/a 0.2 0.3 0.0 6 1
    Vitamin A, IU (IU) 18.0 0.0 566.9 1,593.3 n/a n/a 716.5 168.4 2,687.2 5,750 1,438
    Vitamin A, RAE (mcg) 0.0 0.0 28.2 359.3 n/a n/a 202.4 40.3 615.3 1,245 311
    Vitamin B-12 (mcg) 0.0 1.8 0.0 2.9 n/a n/a 0.3 0.4 0.1 6 1
    Vitamin B-6 (mg) 1.8 1.1 0.2 0.3 n/a n/a 0.1 0.1 0.0 4 1
    Vitamin C (mg) 77.8 0.0 81.2 0.0 n/a n/a 1.0 1.8 0.2 162 40
    Vitamin D (IU) 0.0 56.7 0.0 n/a n/a n/a 16.1 n/a n/a 73 18
    Water (g) 460.6 143.3 81.3 97.5 n/a n/a 85.6 107.0 11.8 987 247
    Zinc (mg) 1.8 4.3 0.4 6.8 n/a n/a 0.4 0.5 0.0 14 4

    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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