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.
|
1/4 cup (57g) butter |
6 tablespoons (45g) all-purpose flour |
1/2 teaspoon (2g) garlic powder |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) pepper |
2 1/2 cups (610g) milk |
3/4 cup (85g) cheddar cheese |
3/4 cup (81g) swiss cheese |
6 large (2,214g) russet potatoes |
1 small (70g) onions |
1 lb (453g) cooked ham |
16 ounces (454g) frozen cauliflower |
1/4 cup (7g) corn flakes |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.6 | 0.7 | 1.4 | 0.0 | 7.2 | 0.5 | 0.0 | 11 | 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 | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.7 | 0.8 | 0.8 | 2.2 | 0.1 | 7.8 | 0.4 | 0.0 | 13 | 1 |
| Ash (g) | 1.2 | 0.2 | 0.1 | 1.5 | 0.0 | 4.4 | 3.3 | 2.2 | 23.9 | 0.2 | 4.8 | 2.4 | 0.1 | 44 | 4 |
| Aspartic acid (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.5 | 1.4 | 1.3 | 10.5 | 0.1 | 11.1 | 1.1 | 0.0 | 27 | 3 |
| Beta-sitosterol (mg) | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Caffeine (mg) | 0.0 | 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 |
| Calcium (mg) | 13.6 | 6.7 | 1.2 | 0.4 | 2.5 | 725.9 | 611.0 | 640.7 | 265.7 | 16.1 | 63.5 | 100.0 | 0.3 | 2,448 | 245 |
| Calories | 406.9 | 163.8 | 5.1 | 0.0 | 1.4 | 390.4 | 341.5 | 307.8 | 1,704.8 | 28.0 | 1,237.6 | 109.1 | 25.3 | 4,722 | 472 |
| Calories (kj) | 1,701.9 | 685.3 | 21.5 | 0.0 | 6.0 | 1,634.8 | 1,427.2 | 1,288.7 | 7,106.9 | 116.2 | 5,177.1 | 454.4 | 105.7 | 19,726 | 1,973 |
| Campesterol (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 34.3 | 1.1 | 0.0 | 0.4 | 28.4 | 1.1 | 4.4 | 386.8 | 6.5 | 0.0 | 21.3 | 6.1 | 490 | 49 |
| Cholesterol (mg) | 122.0 | 0.0 | 0.0 | 0.0 | 0.0 | 85.4 | 89.0 | 74.5 | 0.0 | 0.0 | 426.1 | 0.0 | 0.0 | 797 | 80 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.4 | 0.0 | 0.5 | 0.1 | 0.0 | 3 | 0 |
| Cystine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.5 | 0.0 | 1.5 | 0.1 | 0.0 | 3 | 0 |
| Dietary Fiber (g) | 0.0 | 1.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 48.7 | 1.2 | 0.0 | 10.5 | 0.2 | 62 | 6 |
| Folate (mcg) | 1.7 | 11.7 | 0.7 | 0.0 | 0.1 | 30.5 | 15.3 | 4.9 | 354.2 | 13.3 | 45.3 | 290.8 | 33.6 | 802 | 80 |
| Folate, DFE (mcg) | 1.7 | 11.7 | 0.7 | 0.0 | 0.1 | 30.5 | 15.3 | 4.9 | 354.2 | 13.3 | 45.3 | 290.8 | 55.4 | 824 | 82 |
| Folate, food (mcg) | 1.7 | 11.7 | 0.7 | 0.0 | 0.1 | 30.5 | 15.3 | 4.9 | 354.2 | 13.3 | 45.3 | 290.8 | 2.4 | 771 | 77 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 31.2 | 31 | 3 |
| Fructose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 6.0 | 0.9 | n/a | n/a | 0.1 | 7 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 7.3 | 1.4 | n/a | n/a | 0.3 | 9 | 1 |
| Glutamic acid (g) | 0.1 | 1.6 | 0.1 | 0.0 | 0.0 | 4.2 | 5.2 | 4.6 | 7.6 | 0.2 | 18.5 | 1.2 | 0.1 | 43 | 4 |
| Glycine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.4 | 0.4 | 1.2 | 0.0 | 6.8 | 0.3 | 0.0 | 10 | 1 |
| Histidine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.7 | 0.9 | 0.8 | 0.0 | 4.6 | 0.2 | 0.0 | 8 | 1 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 0.3 | 0.6 | 0.2 | 17.3 | 0.1 | 4.6 | 2.5 | 2.0 | 28 | 3 |
| Isoleucine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.2 | 1.3 | 1.2 | 1.4 | 0.0 | 5.5 | 0.3 | 0.0 | 11 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 2.0 | 2.0 | 2.4 | 2.1 | 0.0 | 9.6 | 0.5 | 0.1 | 19 | 2 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.6 | 1.8 | 2.1 | 2.3 | 0.0 | 10.8 | 0.5 | 0.0 | 19 | 2 |
| Magnesium (mg) | 1.1 | 9.9 | 1.2 | 0.0 | 1.0 | 79.3 | 23.7 | 30.8 | 509.2 | 7.0 | 99.7 | 54.5 | 0.6 | 818 | 82 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Manganese (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.4 | 0.1 | 0.1 | 0.9 | 0.0 | 5 | 0 |
| Methionine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.6 | 0.6 | 0.7 | 0.0 | 3.1 | 0.1 | 0.0 | 6 | 1 |
| Monounsaturated Fat (g) | 11.9 | 0.0 | 0.0 | 0.0 | 0.0 | 6.4 | 8.0 | 5.9 | 0.0 | 0.0 | 35.7 | 0.1 | 0.0 | 68 | 7 |
| Niacin (mg) | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.1 | 23.3 | 0.1 | 20.7 | 1.9 | 1.7 | 49 | 5 |
| Pantothenic acid (mg) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 1.9 | 0.4 | 0.3 | 6.6 | 0.1 | 2.8 | 0.6 | 0.0 | 13 | 1 |
| Phenylalanine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.0 | 1.1 | 1.3 | 1.8 | 0.0 | 4.8 | 0.3 | 0.0 | 11 | 1 |
| Phosphorus (mg) | 13.6 | 48.6 | 6.4 | 0.0 | 0.9 | 567.3 | 433.9 | 459.3 | 1,262.0 | 20.3 | 1,192.3 | 159.0 | 2.6 | 4,166 | 417 |
| Phytosterols | n/a | n/a | 0.1 | 0.0 | 0.5 | 0.0 | n/a | n/a | 110.7 | 10.5 | n/a | n/a | n/a | 122 | 12 |
| Polyunsaturated Fat (g) | 1.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.8 | 0.8 | 0.8 | 1.0 | 0.0 | 7.6 | 0.6 | 0.0 | 14 | 1 |
| Potassium (mg) | 13.6 | 48.1 | 18.5 | 0.1 | 7.6 | 921.1 | 83.1 | 62.4 | 9,320.9 | 102.2 | 1,595.7 | 877.0 | 5.5 | 13,056 | 1,306 |
| Proline (g) | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 1.9 | 2.4 | 3.0 | 1.4 | 0.0 | 5.4 | 0.4 | 0.0 | 15 | 2 |
| Protein (g) | 0.5 | 4.6 | 0.3 | 0.0 | 0.1 | 20.0 | 21.1 | 21.8 | 44.7 | 0.8 | 121.6 | 9.1 | 0.5 | 245 | 25 |
| Retinol (mcg) | 380.8 | 0.0 | 0.0 | 0.0 | 0.0 | 189.1 | 218.7 | 173.3 | 0.0 | 0.0 | 13.6 | 0.0 | 30.8 | 1,006 | 101 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.3 | 0.2 | 0.7 | 0.0 | 1.4 | 0.3 | 0.2 | 4 | 0 |
| Saturated Fat (g) | 29.2 | 0.1 | 0.0 | 0.0 | 0.0 | 13.9 | 17.9 | 14.4 | 0.6 | 0.0 | 29.3 | 0.2 | 0.0 | 106 | 11 |
| Selenium (mcg) | 0.6 | 15.3 | 0.4 | 0.0 | 0.0 | 12.2 | 11.8 | 14.7 | 6.6 | 0.4 | 205.4 | 3.6 | 0.6 | 272 | 27 |
| Serine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.1 | 1.2 | 1.3 | 1.6 | 0.0 | 5.0 | 0.5 | 0.0 | 11 | 1 |
| Sodium (mg) | 405.2 | 0.9 | 0.9 | 581.4 | 0.1 | 298.9 | 526.3 | 155.5 | 132.8 | 2.8 | 272.0 | 109.1 | 50.6 | 2,537 | 254 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 341.8 | 0.0 | n/a | n/a | 4.8 | 347 | 35 |
| Stigmasterol (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.1 | 3.8 | 0.7 | n/a | n/a | 0.3 | 5 | 1 |
| Sugar (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 1.1 | 17.3 | 3.0 | 0.0 | 10.1 | 0.7 | 33 | 3 |
| Theobromine (mg) | 0.0 | 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 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 1.8 | 0.0 | 2.9 | 0.2 | 0.1 | 5 | 1 |
| Threonine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.8 | 0.8 | 1.5 | 0.0 | 5.4 | 0.3 | 0.0 | 10 | 1 |
| Tocopherol, alpha (mg) | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.2 | 0.0 | 1.0 | 0.3 | 0.0 | 3 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 46.0 | 0.4 | 0.0 | 0.0 | 0.0 | 22.3 | 28.1 | 22.5 | 2.0 | 0.1 | 79.8 | 1.2 | 0.0 | 203 | 20 |
| Trans-monoenoic Fat (g) | 1.7 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| TransFatty acids (g) | 1.9 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.3 | 0.5 | 0.0 | 1.5 | 0.1 | 0.0 | 3 | 0 |
| Tyrosine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 1.0 | 1.4 | 1.0 | 0.0 | 4.1 | 0.2 | 0.0 | 9 | 1 |
| Valine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.3 | 1.4 | 1.7 | 2.2 | 0.0 | 6.5 | 0.5 | 0.0 | 14 | 1 |
| Vitamin A, IU (IU) | 1,418.2 | 0.0 | 0.0 | 0.0 | 3.1 | 841.8 | 849.2 | 672.3 | 44.3 | 1.4 | 45.3 | 54.5 | 125.4 | 4,056 | 406 |
| Vitamin A, RAE (mcg) | 388.2 | 0.0 | 0.0 | 0.0 | 0.2 | 201.3 | 224.6 | 178.2 | 0.0 | 0.0 | 13.6 | 4.5 | 31.9 | 1,042 | 104 |
| Vitamin B-12 (mcg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | 0.7 | 2.7 | 0.0 | 0.0 | 3.1 | 0.0 | 0.7 | 9 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 6.5 | 0.1 | 1.8 | 0.6 | 0.2 | 10 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.2 | 0.0 | 0.0 | 436.2 | 5.2 | 1.4 | 221.7 | 1.5 | 675 | 68 |
| Vitamin D (IU) | 34.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 20.3 | 16.2 | 0.0 | 0.0 | 149.6 | 0.0 | 10.0 | 230 | 23 |
| Water (g) | 9.0 | 5.4 | 0.1 | 0.0 | 0.1 | 534.9 | 31.1 | 30.1 | 1,756.6 | 62.4 | 249.5 | 420.4 | 0.3 | 3,100 | 310 |
| Zinc (mg) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 2.3 | 2.6 | 3.5 | 6.4 | 0.1 | 13.4 | 0.8 | 0.0 | 30 | 3 |
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.