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Nutritional Facts: Broccoli Mac - Lazy Delicious

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 (105g)
macaroni
1 cup (156g)
frozen broccoli florets
3 teaspoons (14g)
olive oil
1 small (70g)
onions
2 (6g)
garlic cloves
3 teaspoons (8g)
flour
1 1/2 cups (366g)
milk
2 teaspoons (10g)
Dijon mustard
1 teaspoon (5g)
hot sauce
1 cup (226g)
low fat cottage cheese
1 cup (132g)
extra-sharp cheddar cheese
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.5 0.2 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.9 0.9 n/a 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Arginine (g) 0.5 0.2 0.0 0.1 0.0 0.0 0.4 0.0 0.0 1.2 1.2 n/a 4 2
Ash (g) 0.9 1.0 0.0 0.2 0.1 0.0 2.6 0.4 0.3 3.1 5.2 n/a 14 7
Aspartic acid (g) 0.7 0.3 0.0 0.1 0.0 0.0 0.9 0.0 0.0 2.2 2.1 n/a 6 3
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Calcium (mg) 22.1 87.4 0.1 16.1 10.9 1.2 435.5 5.8 0.4 205.7 951.7 n/a 1,737 868
Calories 389.6 40.6 119.3 28.0 8.9 28.4 234.2 6.7 0.5 194.4 532.0 n/a 1,583 791
Calories (kj) 1,630.7 171.6 499.4 116.2 37.4 118.8 980.9 27.8 2.2 815.9 2,222.9 n/a 6,624 3,312
Carbohydrates (g) 78.4 7.5 0.0 6.5 2.0 6.0 17.0 0.5 0.1 8.3 1.7 n/a 128 64
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 51.2 0.0 0.0 22.6 138.6 n/a 212 106
Copper (mg) 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a 1 0
Cystine (g) 0.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.2 0.2 n/a 1 0
Dietary Fiber (g) 3.4 4.7 0.0 1.2 0.1 0.2 0.0 0.3 0.0 0.0 0.0 n/a 10 5
Folate (mcg) 248.9 104.5 0.0 13.3 0.2 14.3 18.3 0.7 0.3 22.6 23.8 n/a 447 223
Folate, DFE (mcg) 410.6 104.5 0.0 13.3 0.2 22.7 18.3 0.7 0.3 22.6 23.8 n/a 617 308
Folate, food (mcg) 18.9 104.5 0.0 13.3 0.2 2.3 18.3 0.7 0.3 22.6 23.8 n/a 205 102
Folic acid (mcg) 230.0 0.0 0.0 0.0 0.0 12.0 0.0 0.0 0.0 0.0 0.0 n/a 242 121
Fructose (g) 0.1 1.3 n/a 0.9 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 2 1
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 0.1 1.2 n/a 1.4 n/a n/a n/a 0.0 n/a 1.7 n/a n/a 4 2
Glutamic acid (g) 4.8 0.6 0.0 0.2 0.0 0.3 2.5 0.1 0.0 6.3 8.0 n/a 23 11
Glycine (g) 0.5 0.1 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.5 0.6 n/a 2 1
Histidine (g) 0.3 0.1 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.8 1.2 n/a 3 1
Hydroxyproline (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 3.5 1.3 0.1 0.1 0.1 0.4 0.2 0.2 0.0 0.3 0.9 n/a 7 4
Isoleucine (g) 0.5 0.2 0.0 0.0 0.0 0.0 0.7 0.0 0.0 1.4 2.0 n/a 5 2
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 6.6 0.3 n/a 7 3
Leucine (g) 1.0 0.2 0.0 0.0 0.0 0.1 1.2 0.0 0.0 2.7 3.1 n/a 8 4
Lysine (g) 0.3 0.2 0.0 0.0 0.0 0.0 1.0 0.0 0.0 2.2 2.7 n/a 7 3
Magnesium (mg) 55.7 28.1 0.0 7.0 1.5 1.7 47.6 4.9 0.2 15.8 37.0 n/a 199 100
Maltose (g) 2.1 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.2 n/a 2 1
Manganese (mg) 1.0 0.5 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 2 1
Methionine (g) 0.2 0.1 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.6 0.9 n/a 2 1
Monounsaturated Fat (g) 0.2 0.0 9.8 0.0 0.0 0.0 3.9 0.3 0.0 1.0 12.4 n/a 28 14
Niacin (mg) 7.5 0.7 0.0 0.1 0.0 0.5 0.3 0.1 0.0 0.2 0.1 n/a 10 5
Pantothenic acid (mg) 0.5 0.4 0.0 0.1 0.0 0.0 1.1 0.0 0.0 0.6 0.5 n/a 3 2
Phenylalanine (g) 0.7 0.1 0.0 0.0 0.0 0.0 0.6 0.0 0.0 1.4 1.7 n/a 5 2
Phosphorus (mg) 198.5 78.0 0.0 20.3 9.2 8.4 340.4 10.6 0.5 368.4 675.8 n/a 1,710 855
Phytosterols n/a n/a 29.8 10.5 n/a n/a 0.0 n/a n/a n/a n/a n/a 40 20
Polyunsaturated Fat (g) 0.6 0.2 1.4 0.0 0.0 0.0 0.5 0.1 0.0 0.2 1.2 n/a 4 2
Potassium (mg) 234.2 330.7 0.1 102.2 24.1 8.3 552.7 13.8 6.8 189.8 129.4 n/a 1,592 796
Proline (g) 1.6 0.2 0.0 0.0 0.0 0.1 1.2 0.0 0.0 3.0 3.7 n/a 10 5
Protein (g) 13.7 4.4 0.0 0.8 0.4 0.8 12.0 0.4 0.0 26.7 32.9 n/a 92 46
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 113.5 0.0 0.0 42.9 340.6 n/a 497 248
Riboflavin (mg) 0.4 0.1 0.0 0.0 0.0 0.0 0.6 0.0 0.0 0.4 0.5 n/a 2 1
Saturated Fat (g) 0.3 0.1 1.9 0.0 0.0 0.0 8.3 0.0 0.0 2.2 27.8 n/a 41 20
Selenium (mcg) 66.4 4.4 0.0 0.4 0.9 2.6 7.3 3.3 0.0 22.4 18.3 n/a 126 63
Serine (g) 0.6 0.2 0.0 0.0 0.0 0.0 0.7 0.0 0.0 1.5 1.9 n/a 5 3
Sodium (mg) 6.3 37.4 0.3 2.8 1.0 0.2 179.3 113.5 124.2 745.8 819.7 n/a 2,031 1,015
Starch (g) 65.6 n/a n/a 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a 66 33
Sucrose (g) 0.5 n/a n/a 0.7 n/a n/a n/a 0.0 n/a 0.0 0.3 n/a 2 1
Sugar (g) 2.8 2.1 0.0 3.0 0.1 0.0 n/a 0.1 0.1 8.3 0.7 n/a 17 9
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Thiamin (mg) 0.9 0.1 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.1 0.0 n/a 1 1
Threonine (g) 0.5 0.1 0.0 0.0 0.0 0.0 0.5 0.0 0.0 1.2 1.2 n/a 4 2
Tocopherol, alpha (mg) 0.1 1.9 1.9 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.4 n/a 4 2
Tocopherol, beta (mg) 0.1 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.9 0.4 0.1 0.0 n/a 0.0 n/a 0.2 n/a 0.0 0.0 n/a 2 1
Total Fat (g) 1.6 0.5 13.5 0.1 0.0 0.1 13.4 0.4 0.0 5.5 43.7 n/a 79 39
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.4 0.4 n/a 1 1
Tyrosine (g) 0.3 0.1 0.0 0.0 0.0 0.0 0.6 0.0 0.0 1.5 1.6 n/a 4 2
Valine (g) 0.6 0.2 0.0 0.0 0.0 0.0 0.8 0.0 0.0 1.8 2.2 n/a 6 3
Vitamin A, IU (IU) 0.0 1,613.0 0.0 1.4 0.5 0.0 505.1 7.1 7.6 167.2 1,322.6 n/a 3,625 1,812
Vitamin A, RAE (mcg) 0.0 81.1 0.0 0.0 0.0 0.0 120.8 0.4 0.4 45.2 349.8 n/a 598 299
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 1.3 0.0 0.0 1.0 1.1 n/a 3 2
Vitamin B-6 (mg) 0.1 0.2 0.0 0.1 0.1 0.0 0.2 0.0 0.0 0.0 0.1 n/a 1 0
Vitamin C (mg) 0.0 88.0 0.0 5.2 1.9 0.0 5.5 0.2 3.5 0.0 0.0 n/a 104 52
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 31.7 n/a 32 16
Water (g) 10.4 142.7 0.0 62.4 3.5 0.9 320.9 8.3 4.2 182.4 48.5 n/a 784 392
Zinc (mg) 1.5 0.7 0.0 0.1 0.1 0.1 1.4 0.1 0.0 0.9 4.1 n/a 9 4

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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