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Nutritional Facts: Squash and Broccoli 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.

  2 (862g)
acorn squash
3 cups (273g)
broccoli
1 cup (160g)
onions
1 cup (101g)
celery
1 (62g)
roma tomatoes
2 tablespoons (200g)
Mrs. Dash seasoning mix
1 tablespoon (7g)
fresh ground black pepper
Total 1 serving
Alanine (g) 0.3 0.3 0.0 0.0 0.0 n/a 0.0 1 0
Alcohol n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.4 0.5 0.2 0.0 0.0 n/a 0.0 1 0
Ash (g) 7.8 2.4 0.6 0.8 0.3 n/a 0.3 12 2
Aspartic acid (g) 0.7 0.9 0.1 0.1 0.1 n/a 0.1 2 0
Caffeine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 284.5 128.3 36.8 40.4 6.2 n/a 30.6 527 66
Calories 344.8 92.8 64.0 16.2 11.2 n/a 17.3 546 68
Calories (kj) 1,439.5 384.9 265.6 67.7 45.9 n/a 72.5 2,276 285
Carbohydrates (g) 89.8 18.1 14.9 3.0 2.4 n/a 4.4 133 17
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Copper (mg) 0.6 0.1 0.1 0.0 0.0 n/a 0.1 1 0
Cystine (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0 0
Dietary Fiber (g) 12.9 7.1 2.7 1.6 0.7 n/a 1.7 27 3
Folate (mcg) 146.5 172.0 30.4 36.4 9.3 n/a 1.2 396 49
Folate, DFE (mcg) 146.5 172.0 30.4 36.4 9.3 n/a 1.2 396 49
Folate, food (mcg) 146.5 172.0 30.4 36.4 9.3 n/a 1.2 396 49
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose n/a 1.9 2.1 0.5 0.8 n/a 0.0 5 1
Galactose n/a 0.0 0.0 0.7 0.0 n/a 0.0 1 0
Glucose (dextrose) n/a 1.3 3.2 0.6 0.8 n/a 0.0 6 1
Glutamic acid (g) 1.2 1.5 0.4 0.1 0.3 n/a 0.1 4 0
Glycine (g) 0.2 0.2 0.0 0.0 0.0 n/a 0.0 1 0
Histidine (g) 0.1 0.2 0.0 0.0 0.0 n/a 0.0 0 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 0 0
Iron (mg) 6.0 2.0 0.3 0.2 0.2 n/a 0.7 9 1
Isoleucine (g) 0.3 0.2 0.0 0.0 0.0 n/a 0.0 1 0
Lactose n/a 0.6 0.0 0.0 0.0 n/a 0.0 1 0
Leucine (g) 0.4 0.4 0.0 0.0 0.0 n/a 0.1 1 0
Lysine (g) 0.2 0.4 0.1 0.0 0.0 n/a 0.0 1 0
Magnesium (mg) 275.8 57.3 16.0 11.1 6.8 n/a 11.8 379 47
Maltose n/a 0.6 0.0 0.0 0.0 n/a 0.0 1 0
Manganese (mg) 1.4 0.6 0.2 0.1 0.1 n/a 0.9 3 0
Methionine (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0 0
Monounsaturated Fat (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0 0
Niacin (mg) 6.0 1.7 0.2 0.3 0.4 n/a 0.1 9 1
Pantothenic acid (mg) 3.4 1.6 0.2 0.2 0.1 n/a 0.1 6 1
Phenylalanine (g) 0.3 0.3 0.0 0.0 0.0 n/a 0.0 1 0
Phosphorus (mg) 310.3 180.2 46.4 24.2 14.9 n/a 10.9 587 73
Phytosterols n/a n/a 24.0 6.1 4.3 n/a 6.3 41 5
Polyunsaturated Fat (g) 0.4 0.1 0.0 0.1 0.1 n/a 0.1 1 0
Potassium (mg) 2,991.1 862.7 233.6 262.6 146.9 n/a 91.7 4,589 574
Proline (g) 0.2 0.3 0.0 0.0 0.0 n/a 0.1 1 0
Protein (g) 6.9 7.7 1.8 0.7 0.5 n/a 0.7 18 2
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Riboflavin (mg) 0.1 0.3 0.0 0.1 0.0 n/a 0.0 1 0
Saturated Fat (g) 0.2 0.1 0.1 0.0 0.0 n/a 0.1 1 0
Selenium (mcg) 4.3 6.8 0.8 0.4 0.0 n/a 0.3 13 2
Serine (g) 0.3 0.3 0.0 0.0 0.0 n/a 0.0 1 0
Sodium (mg) 25.9 90.1 6.4 80.8 3.1 n/a 1.4 208 26
Starch n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
Sucrose n/a 0.3 1.6 0.1 0.0 n/a 0.0 2 0
Sugar n/a 4.6 6.8 1.8 1.6 n/a 0.0 15 2
Theobromine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 1.2 0.2 0.1 0.0 0.0 n/a 0.0 2 0
Threonine (g) 0.2 0.2 0.0 0.0 0.0 n/a 0.0 1 0
Tocopherol, alpha n/a 2.1 0.0 0.3 0.3 n/a 0.1 3 0
Tocopherol, beta n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Tocopherol, gamma n/a 0.5 0.0 0.0 0.1 n/a 0.5 1 0
Total Fat (g) 0.9 1.0 0.2 0.2 0.1 n/a 0.2 3 0
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0 0
Tyrosine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0 0
Valine (g) 0.3 0.3 0.0 0.0 0.0 n/a 0.0 1 0
Vitamin A, IU (IU) 3,163.5 1,700.8 3.2 453.5 516.5 n/a 37.7 5,875 734
Vitamin A, RAE (mcg) 155.2 84.6 0.0 22.2 26.0 n/a 1.9 290 36
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Vitamin B-6 (mg) 1.3 0.5 0.2 0.1 0.0 n/a 0.0 2 0
Vitamin C (mg) 94.8 243.5 11.8 3.1 8.5 n/a 0.0 362 45
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Water (g) 756.7 243.8 142.6 96.4 58.6 n/a 0.9 1,299 162
Zinc (mg) 1.1 1.1 0.3 0.1 0.1 n/a 0.1 3 0

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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