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.
|
3 large (150g) eggs |
2/3 cup (163g) milk |
2 tablespoons (28g) butter |
1/2 cup (80g) yellow onions |
2 tablespoons (8g) fresh parsley |
1 teaspoon (1g) dried thyme |
1 dash (0g) ground nutmeg |
1 teaspoon (6g) salt |
1/4 teaspoon (1g) Worcestershire sauce |
3 cups (474g) cooked long-grain rice |
3 cups (339g) cheddar cheese |
20 ounces (568g) frozen chopped spinach |
Total | 1 serving | |
| Alanine (g) | 1.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.7 | 2.4 | 1.2 | 6 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.2 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 1.1 | 3.2 | 2.7 | 9 | 1 |
| Ash (g) | 1.6 | 1.2 | 0.6 | 0.3 | 0.2 | 0.2 | 0.0 | 6.0 | 0.0 | 1.9 | 13.3 | 8.1 | 33 | 4 |
| Aspartic acid (g) | 2.0 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 1.2 | 5.4 | 2.4 | 12 | 1 |
| Beta-sitosterol | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 84.0 | 193.7 | 6.8 | 18.4 | 10.5 | 26.5 | 0.3 | 1.4 | 1.5 | 47.4 | 2,444.2 | 732.7 | 3,567 | 446 |
| Calories | 214.5 | 104.2 | 203.6 | 32.0 | 2.7 | 3.9 | 0.7 | 0.0 | 1.1 | 616.2 | 1,366.2 | 164.7 | 2,710 | 339 |
| Calories (kj) | 898.5 | 436.2 | 851.7 | 132.8 | 11.5 | 16.2 | 3.0 | 0.0 | 4.6 | 2,578.6 | 5,708.8 | 681.6 | 11,323 | 1,415 |
| Campesterol | 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 |
| Carbohydrates (g) | 1.1 | 7.6 | 0.0 | 7.5 | 0.5 | 0.9 | 0.1 | 0.0 | 0.3 | 133.5 | 4.3 | 23.9 | 180 | 22 |
| Cholesterol (mg) | 558.0 | 22.8 | 61.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 356.0 | 0.0 | 998 | 125 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.8 | 1 | 0 |
| Cystine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 0.4 | 0.2 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 1.4 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 16.5 | 21 | 3 |
| Folate (mcg) | 70.5 | 8.1 | 0.9 | 15.2 | 11.6 | 3.8 | 0.1 | 0.0 | 0.1 | 274.9 | 61.0 | 823.6 | 1,270 | 159 |
| Folate, DFE (mcg) | 70.5 | 8.1 | 0.9 | 15.2 | 11.6 | 3.8 | 0.1 | 0.0 | 0.1 | 459.8 | 61.0 | 823.6 | 1,455 | 182 |
| Folate, food (mcg) | 70.5 | 8.1 | 0.9 | 15.2 | 11.6 | 3.8 | 0.1 | 0.0 | 0.1 | 14.2 | 61.0 | 823.6 | 1,009 | 126 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 260.7 | 0.0 | 0.0 | 261 | 33 |
| Fructose (g) | 0.0 | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | 2 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.6 | n/a | n/a | 1.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 3 | 0 |
| Glutamic acid (g) | 2.5 | 1.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | 2.5 | 20.7 | 2.9 | 30 | 4 |
| Glycine (g) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.6 | 1.5 | 1.3 | 4 | 1 |
| Histidine (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 3.0 | 0.3 | 4 | 1 |
| Iron (mg) | 2.6 | 0.1 | 0.0 | 0.2 | 0.5 | 1.7 | 0.0 | 0.0 | 0.1 | 5.7 | 2.3 | 10.7 | 24 | 3 |
| Isoleucine (g) | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 5.2 | 0.7 | 8 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | 0.0 | 1 | 0 |
| Leucine (g) | 1.6 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.1 | 8.1 | 1.1 | 13 | 2 |
| Lysine (g) | 1.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 7.0 | 1.4 | 11 | 1 |
| Magnesium (mg) | 18.0 | 21.2 | 0.6 | 8.0 | 3.8 | 3.1 | 0.3 | 0.1 | 0.2 | 56.9 | 94.9 | 426.0 | 633 | 79 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 0.0 | 1 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2.2 | 0.0 | 4.0 | 7 | 1 |
| Methionine (g) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 2.2 | 0.3 | 4 | 0 |
| Monounsaturated Fat (g) | 5.5 | 1.7 | 6.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 31.8 | 0.0 | 45 | 6 |
| Niacin (mg) | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 7.0 | 0.3 | 2.9 | 11 | 1 |
| Pantothenic acid (mg) | 2.3 | 0.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 1.8 | 1.4 | 0.5 | 7 | 1 |
| Phenylalanine (g) | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.7 | 4.4 | 1.2 | 8 | 1 |
| Phosphorus (mg) | 297.0 | 151.4 | 6.8 | 23.2 | 4.4 | 2.8 | 0.3 | 0.0 | 0.8 | 203.8 | 1,735.7 | 278.3 | 2,705 | 338 |
| Phytosterols | n/a | 0.0 | n/a | 12.0 | 0.4 | 2.3 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 15 | 2 |
| Polyunsaturated Fat (g) | 2.9 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 3.2 | 0.5 | 8 | 1 |
| Potassium (mg) | 207.0 | 245.7 | 6.8 | 116.8 | 42.1 | 11.4 | 0.5 | 0.5 | 11.3 | 165.9 | 332.2 | 1,965.3 | 3,106 | 388 |
| Proline (g) | 0.8 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.6 | 9.5 | 1.1 | 13 | 2 |
| Protein (g) | 18.8 | 5.3 | 0.2 | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 12.8 | 84.4 | 20.6 | 143 | 18 |
| Retinol (mcg) | 240.0 | 50.5 | 190.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 874.6 | 0.0 | 1,356 | 169 |
| Riboflavin (mg) | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 1.3 | 4 | 0 |
| Saturated Fat (g) | 4.7 | 3.7 | 14.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 71.5 | 0.2 | 95 | 12 |
| Selenium (mcg) | 46.1 | 3.3 | 0.3 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 35.6 | 47.1 | 34.1 | 167 | 21 |
| Serine (g) | 1.5 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.7 | 4.9 | 1.0 | 8 | 1 |
| Sodium (mg) | 213.0 | 79.7 | 202.8 | 3.2 | 4.3 | 0.8 | 0.0 | 2,325.5 | 13.9 | 4.7 | 2,105.2 | 420.3 | 5,373 | 672 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Stigmasterol | 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 |
| Sucrose (g) | 0.0 | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | 1.4 | 3 | 0 |
| Sugar (g) | 0.6 | n/a | 0.0 | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1.8 | 3.7 | 10 | 1 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 0.5 | 2 | 0 |
| Threonine (g) | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 3.0 | 1.2 | 6 | 1 |
| Tocopherol, alpha (mg) | 1.6 | n/a | 0.7 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.0 | 16.5 | 20 | 3 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.8 | 2 | 0 |
| Total Fat (g) | 14.3 | 6.0 | 23.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 112.3 | 3.2 | 160 | 20 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids (g) | 0.1 | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.1 | 0.6 | 2 | 0 |
| Tyrosine (g) | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 4.1 | 1.2 | 7 | 1 |
| Valine (g) | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.8 | 5.6 | 1.0 | 9 | 1 |
| Vitamin A, IU (IU) | 810.0 | 224.6 | 709.7 | 1.6 | 640.2 | 53.2 | 0.1 | 0.0 | 1.1 | 0.0 | 3,396.8 | 66,603.7 | 72,441 | 9,055 |
| Vitamin A, RAE (mcg) | 240.0 | 53.7 | 194.3 | 0.0 | 32.0 | 2.7 | 0.0 | 0.0 | 0.1 | 0.0 | 898.4 | 3,328.5 | 4,750 | 594 |
| Vitamin B-12 (mcg) | 1.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 1.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 2.4 | 0.0 | 5.9 | 10.1 | 0.7 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 31.2 | 51 | 6 |
| Vitamin D (IU) | 123.0 | n/a | 17.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 81.4 | 0.0 | 221 | 28 |
| Water (g) | 114.2 | 142.7 | 4.5 | 71.3 | 6.7 | 0.1 | 0.0 | 0.0 | 1.1 | 324.4 | 124.6 | 512.2 | 1,302 | 163 |
| Zinc (mg) | 1.9 | 0.6 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2.3 | 10.5 | 3.2 | 19 | 2 |
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