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Nutritional Facts: Vegetable Beef Casserole

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 lb (454g)
lean ground beef
1 (33g)
egg whites
1 cup (108g)
breadcrumbs
1/2 teaspoon (2g)
garlic powder
2/3 cup (164g)
skim milk
5 ounces (156g)
frozen spinach
2 (392g)
zucchini
1 medium (110g)
onions
1 medium (119g)
green peppers
6 ounces (170g)
no-added-salt tomato paste
8 ounces (228g)
no-salt-added tomato sauce
1/4 cup (59g)
water
1/2 teaspoon (0g)
dried basil
1/2 teaspoon (1g)
dried oregano
1 to taste (0g)
fresh ground pepper
1/2 cup (114g)
part-skim mozzarella cheese
1 cup (0g)
part-skim farmer cheese
Total 1 serving
Alanine (g) 5.9 0.2 0.5 0.0 0.2 0.3 0.2 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 0.8 n/a 9 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Arginine (g) 6.1 0.2 0.6 0.1 0.2 0.8 0.2 0.1 0.0 0.2 n/a n/a 0.0 0.0 n/a 1.2 n/a 10 1
Ash (g) 4.4 0.2 3.1 0.1 1.4 2.2 2.3 0.4 0.5 4.8 1.6 0.1 0.1 0.0 n/a 3.7 n/a 25 3
Aspartic acid (g) 8.2 0.4 0.8 0.0 0.5 0.7 0.6 0.1 0.2 1.1 n/a n/a 0.0 0.0 n/a 2.0 n/a 15 2
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 54.4 2.3 197.6 1.2 234.6 201.5 62.7 25.3 11.9 61.2 31.9 1.8 7.8 8.0 n/a 888.4 n/a 1,791 224
Calories 798.3 17.2 426.6 5.1 67.3 45.3 66.6 44.0 23.8 139.5 95.7 0.0 0.8 1.3 n/a 288.5 n/a 2,020 253
Calories (kj) 3,333.9 71.3 1,785.2 21.5 278.9 187.4 274.4 182.6 100.0 583.5 398.6 0.0 3.4 5.5 n/a 1,208.7 n/a 8,435 1,054
Carbohydrates (g) 0.0 0.2 77.7 1.1 9.1 6.6 12.2 10.3 5.5 32.2 19.8 0.0 0.2 0.3 n/a 3.1 n/a 178 22
Cholesterol (mg) 294.8 0.0 0.0 0.0 3.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 72.7 n/a 371 46
Copper (mg) 0.3 0.0 0.3 0.0 0.0 0.2 0.2 0.0 0.1 0.6 0.4 0.0 0.0 0.0 n/a 0.0 n/a 2 0
Cystine (g) 0.9 0.1 0.3 0.0 0.1 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.2 n/a 2 0
Dietary Fiber (g) 0.0 0.0 4.9 0.1 0.0 4.5 3.9 1.9 2.0 7.0 3.4 0.0 0.1 0.2 n/a 0.0 n/a 28 4
Folate (mcg) 27.2 1.3 115.6 0.7 9.8 226.5 94.1 20.9 11.9 20.4 20.5 0.0 1.1 1.2 n/a 10.2 n/a 561 70
Folate, DFE (mcg) 27.2 1.3 177.1 0.7 9.8 226.5 94.1 20.9 11.9 20.4 20.5 0.0 1.1 1.2 n/a 10.2 n/a 623 78
Folate, food (mcg) 27.2 1.3 27.0 0.7 9.8 226.5 94.1 20.9 11.9 20.4 20.5 0.0 1.1 1.2 n/a 10.2 n/a 473 59
Folic acid (mcg) 0.0 0.0 88.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 89 11
Fructose n/a 0.0 2.7 0.0 n/a 0.3 5.4 1.4 1.3 10.0 n/a n/a 0.0 0.0 n/a n/a n/a 21 3
Galactose n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a 0.1 2.0 0.0 n/a 0.4 4.2 2.2 1.4 9.8 n/a n/a 0.0 0.0 n/a n/a n/a 20 2
Glutamic acid (g) 13.5 0.5 4.5 0.1 1.4 0.8 0.5 0.3 0.2 3.6 n/a n/a 0.0 0.0 n/a 6.4 n/a 32 4
Glycine (g) 7.0 0.1 0.5 0.0 0.1 0.3 0.2 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 0.5 n/a 9 1
Histidine (g) 2.9 0.1 0.3 0.0 0.2 0.1 0.1 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 1.0 n/a 5 1
Hydroxyproline (g) 1.2 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 1 0
Iron (mg) 10.2 0.0 5.2 0.1 0.1 3.0 1.5 0.2 0.4 5.1 1.8 0.0 0.3 0.2 n/a 0.2 n/a 28 4
Isoleucine (g) 4.1 0.2 0.6 0.0 0.4 0.2 0.2 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 1.3 n/a 7 1
Lactose n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Leucine (g) 7.1 0.3 1.0 0.0 0.6 0.3 0.3 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 2.7 n/a 13 2
Lysine (g) 7.5 0.3 0.5 0.0 0.5 0.4 0.3 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 2.8 n/a 13 2
Magnesium (mg) 90.7 3.6 46.4 1.2 26.3 117.1 70.6 11.0 11.9 71.4 43.3 0.6 2.5 1.4 n/a 26.1 n/a 524 66
Maltose n/a 0.0 2.1 0.0 n/a 0.0 0.0 0.0 0.0 0.5 n/a n/a 0.0 0.0 n/a n/a n/a 3 0
Manganese (mg) 0.0 0.0 1.0 0.0 0.0 1.1 0.7 0.1 0.1 0.5 0.3 0.0 0.0 0.0 n/a 0.0 n/a 4 1
Methionine (g) 2.3 0.1 0.3 0.0 0.2 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.8 n/a 4 0
Monounsaturated Fat (g) 19.7 0.0 1.1 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 n/a 5.1 n/a 26 3
Niacin (mg) 23.0 0.0 7.2 0.0 0.2 0.8 1.8 0.1 0.6 5.2 2.6 0.0 0.0 0.0 n/a 0.1 n/a 42 5
Pantothenic acid (mg) 2.7 0.1 0.6 0.0 0.6 0.1 0.8 0.1 0.1 0.2 n/a 0.0 0.0 0.0 n/a 0.1 n/a 6 1
Phenylalanine (g) 3.6 0.2 0.7 0.0 0.3 0.3 0.2 0.0 0.1 0.2 n/a n/a 0.0 0.0 n/a 1.4 n/a 7 1
Phosphorus (mg) 834.6 5.0 178.2 6.4 183.8 76.5 149.0 31.9 23.8 141.2 72.9 0.0 1.0 0.7 n/a 526.0 n/a 2,231 279
Phytosterols n/a n/a 8.6 0.1 n/a n/a n/a 16.5 10.7 n/a n/a n/a 0.4 1.0 n/a n/a n/a 37 5
Polyunsaturated Fat (g) 1.6 0.0 2.2 0.0 0.0 0.1 0.4 0.0 0.1 0.3 0.2 0.0 0.0 0.0 n/a 0.5 n/a 5 1
Potassium (mg) 1,456.0 53.8 211.7 18.5 298.6 540.5 1,023.1 160.6 208.3 1,724.9 844.9 0.6 9.2 6.3 n/a 95.4 n/a 6,652 832
Proline (g) 5.1 0.1 1.5 0.0 0.6 0.3 0.1 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 2.8 n/a 11 1
Protein (g) 90.7 3.6 14.4 0.3 6.5 5.7 4.7 1.2 1.0 7.3 3.0 0.0 0.1 0.0 n/a 27.6 n/a 166 21
Retinol (mcg) 0.0 0.0 0.0 0.0 100.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 140.9 n/a 241 30
Riboflavin (mg) 0.7 0.1 0.4 0.0 0.3 0.3 0.4 0.0 0.0 0.3 0.1 0.0 0.0 0.0 n/a 0.3 n/a 3 0
Saturated Fat (g) 18.4 0.0 1.3 0.0 0.3 0.1 0.3 0.0 0.1 0.2 0.1 0.0 0.0 0.0 n/a 11.5 n/a 32 4
Selenium (mcg) 75.3 6.6 27.2 0.4 3.9 9.4 0.8 0.6 0.0 9.0 1.4 0.0 0.0 0.0 n/a 16.4 n/a 151 19
Serine (g) 3.7 0.3 0.7 0.0 0.4 0.3 0.2 0.0 0.1 0.2 n/a n/a 0.0 0.0 n/a 1.6 n/a 7 1
Sodium (mg) 299.4 54.8 790.6 0.9 96.8 115.6 31.4 4.4 3.6 166.7 25.1 1.8 0.3 0.1 n/a 703.2 n/a 2,294 287
Starch n/a n/a 64.4 n/a n/a 0.0 0.0 0.0 0.0 0.4 n/a n/a n/a n/a n/a n/a n/a 65 8
Sucrose n/a 0.0 0.0 0.0 n/a 0.4 0.2 1.1 0.1 0.5 n/a n/a 0.0 0.0 n/a n/a n/a 2 0
Sugar (g) 0.0 0.2 6.7 0.0 n/a 1.0 9.8 4.7 2.9 20.7 11.9 0.0 0.0 0.0 n/a 1.3 n/a 59 7
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.2 0.0 1.0 0.0 0.1 0.1 0.2 0.1 0.1 0.1 0.2 0.0 0.0 0.0 n/a 0.0 n/a 2 0
Threonine (g) 3.4 0.1 0.5 0.0 0.3 0.3 0.1 0.0 0.0 0.2 n/a n/a 0.0 0.0 n/a 1.0 n/a 6 1
Tocopherol, alpha (mg) 1.5 0.0 0.1 0.0 n/a 4.5 0.5 0.0 0.4 7.3 4.0 0.0 0.0 0.1 n/a 0.2 n/a 19 2
Tocopherol, beta n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a n/a 0.2 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a 0.8 0.0 n/a 0.2 n/a 0.0 0.0 0.9 n/a n/a 0.0 0.1 n/a n/a n/a 2 0
Total Fat (g) 45.4 0.1 5.7 0.0 0.4 0.9 1.3 0.1 0.2 0.8 0.5 0.0 0.0 0.0 n/a 18.1 n/a 73 9
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
TransFatty acids (g) 2.9 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 3 0
Tryptophan (g) 0.4 0.0 0.2 0.0 0.1 0.2 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.4 n/a 1 0
Tyrosine (g) 2.7 0.2 0.4 0.0 0.3 0.3 0.1 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 1.6 n/a 6 1
Valine (g) 4.5 0.3 0.6 0.0 0.4 0.3 0.2 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 1.7 n/a 8 1
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 333.1 18,316.0 784.0 2.2 440.3 2,594.2 1,211.6 0.0 2.6 8.5 n/a 546.4 n/a 24,239 3,030
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 100.1 915.3 39.2 0.0 21.4 129.3 61.5 0.0 0.1 0.4 n/a 144.3 n/a 1,412 176
Vitamin B-12 (mcg) 10.0 0.0 0.4 0.0 0.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.9 n/a 12 2
Vitamin B-6 (mg) 1.7 0.0 0.1 0.0 0.1 0.3 0.6 0.1 0.3 0.4 0.4 0.0 0.0 0.0 n/a 0.1 n/a 4 1
Vitamin C (mg) 0.0 0.0 0.0 0.0 1.8 8.6 70.2 8.1 95.7 37.3 29.8 0.0 0.0 0.0 n/a 0.0 n/a 252 31
Vitamin D (IU) 18.1 0.0 0.0 0.0 65.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 13.6 n/a 97 12
Water (g) 315.2 28.9 7.0 0.1 146.6 140.8 371.6 98.0 111.7 125.0 202.9 59.2 0.0 0.0 n/a 61.1 n/a 1,668 209
Zinc (mg) 21.7 0.0 1.6 0.0 0.7 0.9 1.3 0.2 0.2 1.1 0.6 0.0 0.0 0.0 n/a 3.1 n/a 31 4

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