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    Nutritional Facts: Poor Man's Souffle

    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.

      50 (150g)
    saltine crackers
    4 cups (452g)
    cheese
    4 (200g)
    eggs
    4 cups (976g)
    milk
    Total 1 serving
    Alanine (g) 0.5 2.2 1.5 1.1 5 0
    Alcohol (g) 0.0 n/a 0.0 0.0 0 0
    Arginine (g) 0.5 3.7 1.6 1.2 7 1
    Ash (g) 4.9 20.1 2.1 7.0 34 3
    Aspartic acid (g) 0.6 5.5 2.7 2.4 11 1
    Caffeine (mg) 0.0 n/a 0.0 n/a 0 0
    Calcium (mg) 31.5 2,246.4 112.0 1,161.4 3,551 296
    Calories 631.5 1,496.1 286.0 624.6 3,038 253
    Calories (kj) 2,640.0 6,264.7 1,198.0 2,615.7 12,718 1,060
    Carbohydrates (g) 111.5 37.6 1.4 45.4 196 16
    Cholesterol (mg) 0.0 289.3 744.0 136.6 1,170 97
    Copper (mg) 0.2 0.1 0.1 0.1 1 0
    Cystine (g) 0.3 0.6 0.5 0.3 2 0
    Dietary Fiber (g) 4.4 0.0 0.0 0.0 4 0
    Folate (mcg) 210.0 22.6 94.0 48.8 375 31
    Folate, DFE (mcg) 331.5 22.6 94.0 48.8 497 41
    Folate, food (mcg) 34.5 22.6 94.0 48.8 200 17
    Folic acid (mcg) 175.5 0.0 0.0 0.0 176 15
    Fructose (g) 0.3 n/a 0.0 n/a 0 0
    Galactose (g) 0.1 n/a 0.0 n/a 0 0
    Glucose (dextrose) (g) 0.3 n/a 0.7 n/a 1 0
    Glutamic acid (g) 4.7 18.4 3.3 6.7 33 3
    Glycine (g) 0.5 1.5 0.9 0.7 4 0
    Histidine (g) 0.3 3.6 0.6 0.9 5 0
    Iron (mg) 7.7 3.8 3.5 0.5 15 1
    Isoleucine (g) 0.5 4.1 1.3 1.9 8 1
    Lactose (g) 0.0 n/a 0.0 n/a 0 0
    Leucine (g) 1.0 7.9 2.2 3.1 14 1
    Lysine (g) 0.3 8.8 1.8 2.5 13 1
    Magnesium (mg) 37.5 135.6 24.0 126.9 324 27
    Maltose (g) 2.5 n/a 0.0 n/a 3 0
    Manganese (mg) 1.3 0.0 0.1 0.0 1 0
    Methionine (g) 0.2 2.3 0.8 0.8 4 0
    Monounsaturated Fat (g) 3.4 32.4 7.3 10.3 53 4
    Niacin (mg) 7.9 0.3 0.2 0.8 9 1
    Pantothenic acid (mg) 0.7 4.4 3.1 3.1 11 1
    Phenylalanine (g) 0.7 4.5 1.4 1.5 8 1
    Phosphorus (mg) 166.5 1,808.0 396.0 907.7 3,278 273
    Phytosterols n/a n/a n/a 0.0 0 0
    Polyunsaturated Fat (g) 6.1 3.2 3.8 1.3 15 1
    Potassium (mg) 238.5 1,640.8 276.0 1,473.8 3,629 302
    Proline (g) 1.6 9.0 1.0 3.1 15 1
    Protein (g) 14.3 88.9 25.1 32.0 160 13
    Retinol (mcg) 0.0 669.0 320.0 302.6 1,292 108
    Riboflavin (mg) 0.5 2.0 0.9 1.6 5 0
    Saturated Fat (g) 3.0 69.4 6.3 22.2 101 8
    Selenium (mcg) 9.6 73.2 61.4 19.5 164 14
    Serine (g) 0.7 4.3 1.9 1.7 9 1
    Sodium (mg) 1,674.0 4,366.3 284.0 478.2 6,803 567
    Starch (g) 101.0 n/a n/a n/a 101 8
    Sucrose (g) 0.0 n/a 0.0 n/a 0 0
    Sugar (g) 3.3 n/a 0.7 n/a 4 0
    Theobromine (mg) 0.0 n/a 0.0 n/a 0 0
    Thiamin (mg) 0.9 0.1 0.1 0.4 2 0
    Threonine (g) 0.4 2.9 1.1 1.4 6 0
    Tocopherol, alpha (mg) 1.7 n/a 2.1 n/a 4 0
    Tocopherol, beta (mg) 0.3 n/a 0.0 n/a 0 0
    Tocopherol, delta (mg) 1.9 n/a 0.1 n/a 2 0
    Tocopherol, gamma (mg) 7.6 n/a 1.0 n/a 9 1
    Total Fat (g) 13.3 110.6 19.0 35.7 179 15
    Trans-monoenoic Fat (g) 0.6 n/a 0.1 n/a 1 0
    TransFatty acids (g) 0.7 n/a 0.1 n/a 1 0
    Tryptophan (g) 0.2 1.3 0.3 0.4 2 0
    Tyrosine (g) 0.3 4.9 1.0 1.5 8 1
    Valine (g) 0.6 5.3 1.7 2.1 10 1
    Vitamin A, IU (IU) 1.5 3,186.6 1,080.0 1,346.9 5,615 468
    Vitamin A, RAE (mcg) 0.0 718.7 320.0 322.1 1,361 113
    Vitamin B-12 (mcg) 0.1 5.8 1.8 3.5 11 1
    Vitamin B-6 (mg) 0.1 0.6 0.3 0.4 1 0
    Vitamin C (mg) 0.0 0.0 0.0 14.6 15 1
    Vitamin D (IU) 0.0 n/a 164.0 n/a 164 14
    Water (g) 6.0 194.9 152.3 855.9 1,209 101
    Zinc (mg) 1.2 13.6 2.6 3.7 21 2

    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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