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    Nutritional Facts: John's Vegetarian Quesadillas

    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.

      1 1/2 cups (137g)
    broccoli
    1 1/2 cups (161g)
    cauliflower
    3 (42g)
    jalapenos
    1 1/2 cups (240g)
    sweet onions
    1 1/2 cups (270g)
    tomatoes
    4 1/2 cups (509g)
    monterey jack cheese
    6 large (0g)
    whole wheat tortillas
    1 to taste (0g)
    vegetable oil
    5 teaspoons (23g)
    butter
    2 (402g)
    Avocados
    1 to taste (0g)
    lemon wedges
    1 to taste (0g)
    salsa
    Total 1 serving
    Alanine (g) 0.1 0.2 n/a 0.1 0.1 3.5 n/a n/a 0.0 0.4 n/a n/a 4 2
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
    Arginine (g) 0.3 0.1 n/a 0.2 0.1 4.7 n/a n/a 0.0 0.4 n/a n/a 6 3
    Ash (g) 1.2 1.2 0.2 0.8 1.4 18.1 n/a n/a 0.5 6.4 n/a n/a 30 15
    Aspartic acid (g) 0.4 0.3 n/a 0.2 0.4 8.0 n/a n/a 0.0 0.9 n/a n/a 10 5
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a 0.9 305.5 n/a n/a 306 153
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
    Calcium (mg) 64.2 35.3 5.0 55.2 27.0 3,793.4 n/a n/a 5.6 48.2 n/a n/a 4,034 2,017
    Calories 46.4 40.1 12.2 96.0 48.6 1,896.7 n/a n/a 168.0 643.2 n/a n/a 2,951 1,476
    Calories (kj) 192.5 166.9 50.0 398.4 199.8 7,942.8 n/a n/a 702.7 2,693.4 n/a n/a 12,346 6,173
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a 0.0 20.1 n/a n/a 20 10
    Carbohydrates (g) 9.1 8.0 2.7 22.4 10.5 3.5 n/a n/a 0.0 34.3 n/a n/a 90 45
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 452.6 n/a n/a 50.4 0.0 n/a n/a 503 251
    Copper (mg) 0.1 0.1 0.0 0.1 0.2 0.2 n/a n/a 0.0 0.8 n/a n/a 1 1
    Cystine (g) 0.0 0.0 n/a 0.0 0.0 0.6 n/a n/a 0.0 0.1 n/a n/a 1 0
    Dietary Fiber (g) 3.5 3.2 1.2 4.1 3.2 0.0 n/a n/a 0.0 26.9 n/a n/a 42 21
    Folate (mcg) 86.0 91.5 11.3 45.6 40.5 91.5 n/a n/a 0.7 325.6 n/a n/a 693 346
    Folate, DFE (mcg) 86.0 91.5 11.3 45.6 40.5 91.5 n/a n/a 0.7 325.6 n/a n/a 693 346
    Folate, food (mcg) 86.0 91.5 11.3 45.6 40.5 91.5 n/a n/a 0.7 325.6 n/a n/a 693 346
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
    Fructose (g) 0.9 1.6 1.1 3.1 3.7 n/a n/a n/a n/a 0.5 n/a n/a 11 5
    Galactose (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.4 n/a n/a 0 0
    Glucose (dextrose) (g) 0.7 1.5 0.6 4.7 3.4 n/a n/a n/a n/a 1.5 n/a n/a 12 6
    Glutamic acid (g) 0.7 0.4 n/a 0.6 1.2 30.5 n/a n/a 0.0 1.2 n/a n/a 35 17
    Glycine (g) 0.1 0.1 n/a 0.1 0.1 2.1 n/a n/a 0.0 0.4 n/a n/a 3 1
    Histidine (g) 0.1 0.1 n/a 0.0 0.0 4.4 n/a n/a 0.0 0.2 n/a n/a 5 2
    Iron (mg) 1.0 0.7 0.1 0.5 0.7 3.7 n/a n/a 0.0 2.2 n/a n/a 9 4
    Isoleucine (g) 0.1 0.1 n/a 0.0 0.0 7.7 n/a n/a 0.0 0.3 n/a n/a 8 4
    Lactose (g) 0.3 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
    Leucine (g) 0.2 0.2 n/a 0.1 0.1 11.9 n/a n/a 0.0 0.6 n/a n/a 13 6
    Lysine (g) 0.2 0.3 n/a 0.1 0.1 10.4 n/a n/a 0.0 0.5 n/a n/a 12 6
    Magnesium (mg) 28.7 24.1 6.3 24.0 29.7 137.3 n/a n/a 0.5 116.6 n/a n/a 367 184
    Maltose (g) 0.3 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
    Manganese (mg) 0.3 0.2 0.0 0.3 0.3 0.1 n/a n/a 0.0 0.6 n/a n/a 2 1
    Methionine (g) 0.1 0.0 n/a 0.0 0.0 3.3 n/a n/a 0.0 0.2 n/a n/a 4 2
    Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.1 44.5 n/a n/a 4.9 39.4 n/a n/a 89 44
    Niacin (mg) 0.9 0.8 0.5 0.3 1.6 0.5 n/a n/a 0.0 7.0 n/a n/a 12 6
    Pantothenic acid (mg) 0.8 1.1 0.1 0.3 0.2 1.1 n/a n/a 0.0 5.6 n/a n/a 9 5
    Phenylalanine (g) 0.2 0.1 n/a 0.1 0.1 6.6 n/a n/a 0.0 0.4 n/a n/a 7 4
    Phosphorus (mg) 90.1 70.6 10.9 69.6 64.8 2,257.7 n/a n/a 5.6 209.0 n/a n/a 2,778 1,389
    Phytosterols n/a 28.9 n/a 36.0 18.9 n/a n/a n/a n/a n/a n/a n/a 84 42
    Polyunsaturated Fat (g) 0.1 0.0 0.0 0.0 0.2 4.6 n/a n/a 0.7 7.3 n/a n/a 13 6
    Potassium (mg) 431.3 479.9 104.2 350.4 639.9 411.9 n/a n/a 5.6 1,949.7 n/a n/a 4,373 2,186
    Proline (g) 0.2 0.1 n/a 0.0 0.0 14.0 n/a n/a 0.0 0.4 n/a n/a 15 7
    Protein (g) 3.8 3.1 0.4 2.6 2.4 124.5 n/a n/a 0.2 8.0 n/a n/a 145 73
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 976.3 n/a n/a 157.2 0.0 n/a n/a 1,134 567
    Riboflavin (mg) 0.2 0.1 0.0 0.1 0.1 2.0 n/a n/a 0.0 0.5 n/a n/a 3 1
    Saturated Fat (g) 0.1 0.1 0.0 0.1 0.1 97.0 n/a n/a 12.0 8.5 n/a n/a 118 59
    Selenium (mcg) 3.4 1.0 0.2 1.2 0.0 73.7 n/a n/a 0.2 1.6 n/a n/a 81 41
    Serine (g) 0.2 0.1 n/a 0.1 0.1 7.3 n/a n/a 0.0 0.5 n/a n/a 8 4
    Sodium (mg) 45.0 48.2 1.3 9.6 13.5 2,725.6 n/a n/a 167.3 28.1 n/a n/a 3,039 1,519
    Starch (g) 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.4 n/a n/a 0 0
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a 0.0 8.0 n/a n/a 8 4
    Sucrose (g) 0.1 0.0 0.0 2.4 0.0 n/a n/a n/a n/a 0.2 n/a n/a 3 1
    Sugar (g) 2.3 3.1 1.7 10.2 7.1 2.5 n/a n/a 0.0 2.7 n/a n/a 30 15
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
    Thiamin (mg) 0.1 0.1 0.0 0.1 0.1 0.1 n/a n/a 0.0 0.3 n/a n/a 1 0
    Threonine (g) 0.1 0.1 n/a 0.1 0.1 4.4 n/a n/a 0.0 0.3 n/a n/a 5 3
    Tocopherol, alpha (mg) 1.1 0.1 1.5 0.0 1.5 1.3 n/a n/a 0.5 8.3 n/a n/a 14 7
    Tocopherol, beta (mg) 0.0 0.0 0.1 0.0 0.0 n/a n/a n/a 0.0 0.2 n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a n/a 0 0
    Tocopherol, gamma (mg) 0.2 0.3 0.0 0.0 0.3 n/a n/a n/a 0.0 1.3 n/a n/a 2 1
    Total Fat (g) 0.5 0.4 0.2 0.2 0.5 154.0 n/a n/a 19.0 58.9 n/a n/a 234 117
    Trans-monoenoic Fat n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.7 n/a n/a n/a 1 0
    TransFatty acids n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.8 n/a n/a n/a 1 0
    Tryptophan (g) 0.0 0.0 n/a 0.0 0.0 1.6 n/a n/a 0.0 0.1 n/a n/a 2 1
    Tyrosine (g) 0.1 0.1 n/a 0.0 0.0 6.0 n/a n/a 0.0 0.2 n/a n/a 6 3
    Valine (g) 0.2 0.2 n/a 0.1 0.0 8.3 n/a n/a 0.0 0.4 n/a n/a 9 5
    Vitamin A, IU (IU) 850.4 0.0 452.8 4.8 2,249.1 3,910.4 n/a n/a 585.5 586.9 n/a n/a 8,640 4,320
    Vitamin A, RAE (mcg) 42.3 0.0 22.7 0.0 113.4 1,006.8 n/a n/a 160.3 28.1 n/a n/a 1,374 687
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 4.2 n/a n/a 0.0 0.0 n/a n/a 4 2
    Vitamin B-6 (mg) 0.2 0.3 0.2 0.3 0.2 0.4 n/a n/a 0.0 1.0 n/a n/a 3 1
    Vitamin C (mg) 121.8 77.4 49.8 17.8 37.0 0.0 n/a n/a 0.0 40.2 n/a n/a 344 172
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 111.9 n/a n/a 14.1 0.0 n/a n/a 126 63
    Water (g) 121.9 147.8 38.5 213.9 255.2 208.5 n/a n/a 3.7 294.4 n/a n/a 1,284 642
    Zinc (mg) 0.6 0.4 0.1 0.4 0.5 15.3 n/a n/a 0.0 2.6 n/a n/a 20 10

    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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