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 cup (0g) fresh whole wheat breadcrumbs |
500 g (500g) chicken breasts |
1 (50g) eggs |
1 (50g) eggs |
1 to taste (0g) salt |
1 (196g) zucchini |
1 (61g) carrots |
1/2 (55g) onions |
1/4 cup (4g) coriander leaves |
1/4 cup (15g) flat leaf parsley |
4 sheets (983g) frozen puff pastry |
1 tablespoon (9g) sesame seeds |
1 to taste (0g) tomatoes |
Total | 1 serving | |
Alanine | n/a | 5.9 | 0.4 | 0.4 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 2.2 | 0.1 | n/a | 9 | 0 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine | n/a | 6.4 | 0.4 | 0.4 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 2.5 | 0.2 | n/a | 10 | 0 |
Ash | n/a | 5.0 | 0.5 | 0.5 | n/a | 1.1 | 0.6 | 0.2 | 0.1 | 0.3 | 9.8 | 0.4 | n/a | 19 | 0 |
Aspartic acid | n/a | 9.3 | 0.7 | 0.7 | n/a | 0.3 | 0.1 | 0.1 | n/a | 0.0 | 2.9 | 0.1 | n/a | 14 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium | n/a | 55.0 | 28.0 | 28.0 | n/a | 31.4 | 20.1 | 12.7 | 2.7 | 20.7 | 98.3 | 87.8 | n/a | 385 | 0 |
Calories | n/a | 860.0 | 71.5 | 71.5 | n/a | 33.3 | 25.0 | 22.0 | 0.9 | 5.4 | 5,414.3 | 51.6 | n/a | 6,556 | 0 |
Calories (kj) | n/a | 3,600.0 | 299.5 | 299.5 | n/a | 137.2 | 105.5 | 91.3 | 3.8 | 22.7 | 22,649.9 | 215.7 | n/a | 27,425 | 0 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates | n/a | 0.0 | 0.4 | 0.4 | n/a | 6.1 | 5.8 | 5.1 | 0.1 | 0.9 | 443.2 | 2.1 | n/a | 464 | 0 |
Cholesterol | n/a | 320.0 | 186.0 | 186.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 692 | 0 |
Copper | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.4 | n/a | 2 | 0 |
Cystine | n/a | 1.4 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 1.6 | 0.0 | n/a | 3 | 0 |
Dietary Fiber | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.0 | 1.7 | 0.9 | 0.1 | 0.5 | 14.7 | 1.1 | n/a | 21 | 0 |
Folate | n/a | 20.0 | 23.5 | 23.5 | n/a | 47.0 | 11.6 | 10.5 | 2.5 | 22.8 | 766.5 | 8.7 | n/a | 937 | 0 |
Folate, DFE | n/a | 20.0 | 23.5 | 23.5 | n/a | 47.0 | 11.6 | 10.5 | 2.5 | 22.8 | 1,218.5 | 8.7 | n/a | 1,389 | 0 |
Folate, food | n/a | 20.0 | 23.5 | 23.5 | n/a | 47.0 | 11.6 | 10.5 | 2.5 | 22.8 | 127.7 | 8.7 | n/a | 298 | 0 |
Folic acid | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 638.7 | 0.0 | n/a | 639 | 0 |
Fructose | n/a | n/a | 0.0 | 0.0 | n/a | 2.7 | 0.3 | 0.7 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
Galactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 0.2 | 0.2 | n/a | 2.1 | 0.4 | 1.1 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
Glutamic acid | n/a | 15.4 | 0.8 | 0.8 | n/a | 0.3 | 0.2 | 0.1 | n/a | 0.0 | 25.3 | 0.4 | n/a | 43 | 0 |
Glycine | n/a | 6.1 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 2.5 | 0.1 | n/a | 9 | 0 |
Histidine | n/a | 3.1 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 0.0 | n/a | 5 | 0 |
Iron | n/a | 3.7 | 0.9 | 0.9 | n/a | 0.7 | 0.2 | 0.1 | 0.1 | 0.9 | 25.2 | 1.3 | n/a | 34 | 0 |
Isoleucine | n/a | 5.3 | 0.3 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 2.7 | 0.1 | n/a | 9 | 0 |
Lactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine | n/a | 7.7 | 0.5 | 0.5 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 5.0 | 0.1 | n/a | 14 | 0 |
Lysine | n/a | 8.6 | 0.5 | 0.5 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 1.4 | 0.1 | n/a | 11 | 0 |
Magnesium | n/a | 125.0 | 6.0 | 6.0 | n/a | 35.3 | 7.3 | 5.5 | 1.0 | 7.5 | 157.2 | 31.6 | n/a | 382 | 0 |
Maltose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 4.8 | 0.2 | n/a | 6 | 0 |
Methionine | n/a | 2.8 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 0.1 | n/a | 5 | 0 |
Monounsaturated Fat | n/a | 19.1 | 1.8 | 1.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 212.2 | 1.7 | n/a | 237 | 0 |
Niacin | n/a | 49.5 | 0.0 | 0.0 | n/a | 0.9 | 0.6 | 0.1 | 0.0 | 0.2 | 41.0 | 0.4 | n/a | 93 | 0 |
Pantothenic acid | n/a | 4.0 | 0.8 | 0.8 | n/a | 0.4 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 6 | 0 |
Phenylalanine | n/a | 4.1 | 0.3 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 3.6 | 0.1 | n/a | 9 | 0 |
Phosphorus | n/a | 870.0 | 99.0 | 99.0 | n/a | 74.5 | 21.4 | 16.0 | 1.9 | 8.7 | 589.6 | 56.6 | n/a | 1,837 | 0 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8.3 | 0.2 | 0.8 | n/a | 64.3 | n/a | 73 | 0 |
Polyunsaturated Fat | n/a | 9.8 | 1.0 | 1.0 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 48.1 | 2.0 | n/a | 62 | 0 |
Potassium | n/a | 1,100.0 | 69.0 | 69.0 | n/a | 511.6 | 195.2 | 80.3 | 20.8 | 83.1 | 599.4 | 42.1 | n/a | 2,771 | 0 |
Proline | n/a | 4.8 | 0.3 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 8.5 | 0.1 | n/a | 14 | 0 |
Protein | n/a | 104.2 | 6.3 | 6.3 | n/a | 2.4 | 0.6 | 0.6 | 0.1 | 0.4 | 71.7 | 1.6 | n/a | 194 | 0 |
Retinol | n/a | 120.0 | 80.0 | 80.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 280 | 0 |
Riboflavin | n/a | 0.4 | 0.2 | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 0.0 | n/a | 4 | 0 |
Saturated Fat | n/a | 13.3 | 1.6 | 1.6 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 94.8 | 0.6 | n/a | 112 | 0 |
Selenium | n/a | 83.0 | 15.4 | 15.4 | n/a | 0.4 | 0.1 | 0.3 | 0.0 | 0.0 | 237.8 | 3.1 | n/a | 355 | 0 |
Serine | n/a | 3.6 | 0.5 | 0.5 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 3.5 | 0.1 | n/a | 8 | 0 |
Sodium | n/a | 315.0 | 71.0 | 71.0 | n/a | 15.7 | 42.1 | 2.2 | 1.8 | 8.4 | 2,446.8 | 1.0 | n/a | 2,975 | 0 |
Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.9 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 2.2 | 0.5 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Sugar | n/a | 0.0 | 0.2 | 0.2 | n/a | 4.9 | 2.9 | 2.3 | 0.0 | 0.1 | 7.3 | 0.0 | n/a | 18 | 0 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | 0.1 | n/a | 5 | 0 |
Threonine | n/a | 4.3 | 0.3 | 0.3 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 1.9 | 0.1 | n/a | 7 | 0 |
Tocopherol, alpha | n/a | 1.3 | 0.5 | 0.5 | n/a | 0.2 | 0.4 | 0.0 | 0.1 | 0.1 | 5.3 | 0.0 | n/a | 9 | 0 |
Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.3 | 0.3 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 1 | 0 |
Total Fat | n/a | 46.2 | 4.8 | 4.8 | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.1 | 374.4 | 4.5 | n/a | 436 | 0 |
Trans-monoenoic Fat | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Tryptophan | n/a | 1.2 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.0 | n/a | 2 | 0 |
Tyrosine | n/a | 3.4 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 2.0 | 0.1 | n/a | 6 | 0 |
Valine | n/a | 5.1 | 0.4 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 3.0 | 0.1 | n/a | 9 | 0 |
Vitamin A, IU | n/a | 415.0 | 270.0 | 270.0 | n/a | 392.0 | 10,190.7 | 1.1 | 269.9 | 1,263.6 | 9.8 | 0.8 | n/a | 13,083 | 0 |
Vitamin A, RAE | n/a | 120.0 | 80.0 | 80.0 | n/a | 19.6 | 509.4 | 0.0 | 13.5 | 63.2 | 0.0 | 0.0 | n/a | 886 | 0 |
Vitamin B-12 | n/a | 1.7 | 0.4 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
Vitamin B-6 | n/a | 2.6 | 0.1 | 0.1 | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 4 | 0 |
Vitamin C | n/a | 0.0 | 0.0 | 0.0 | n/a | 35.1 | 3.6 | 4.1 | 1.1 | 20.0 | 0.0 | 0.0 | n/a | 64 | 0 |
Vitamin D | n/a | 80.0 | 41.0 | 41.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 162 | 0 |
Water | n/a | 347.3 | 38.1 | 38.1 | n/a | 185.8 | 53.9 | 49.0 | 3.7 | 13.2 | 83.5 | 0.4 | n/a | 813 | 0 |
Zinc | n/a | 4.0 | 0.6 | 0.6 | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.2 | 5.2 | 0.7 | n/a | 12 | 0 |
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