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.
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3 cups (711g) water |
2 cups (214g) cauliflower florets |
2 cups (312g) fresh broccoli |
2 tablespoons (28g) butter |
2 tablespoons (15g) all-purpose flour |
1 1/4 cups (305g) milk |
1/2 cup (54g) swiss cheese |
1 tablespoon (20g) apricot jam |
1/4 teaspoon (1g) curry powder |
1/8 teaspoon (1g) salt |
1/8 teaspoon (0g) pepper |
1/2 cup (54g) dry breadcrumbs |
1/4 cup (23g) sliced almonds |
2 tablespoons (28g) butter |
Total | 1 serving | |
| Alanine | n/a | 0.2 | 0.4 | 0.0 | 0.0 | 0.3 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 2 | 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 | 0 | 0 |
| Arginine | n/a | 0.2 | 0.6 | 0.0 | 0.1 | 0.4 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.6 | 0.0 | 3 | 1 |
| Ash (g) | 0.7 | 1.6 | 2.4 | 0.6 | 0.1 | 2.2 | 1.5 | 0.0 | 0.0 | 0.7 | 0.0 | 1.5 | 0.7 | 0.6 | 13 | 3 |
| Aspartic acid | n/a | 0.4 | 1.0 | 0.0 | 0.1 | 0.8 | 0.8 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.7 | 0.0 | 4 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 30.4 | 1.1 | 33 | 8 |
| 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 | 0 | 0 |
| Calcium (mg) | 21.3 | 47.1 | 124.8 | 6.8 | 2.2 | 363.0 | 427.1 | 4.0 | 2.4 | 0.2 | 1.3 | 98.8 | 60.7 | 6.8 | 1,167 | 292 |
| Calories | 0.0 | 53.5 | 109.2 | 203.6 | 54.6 | 195.2 | 205.2 | 48.4 | 1.6 | 0.0 | 0.7 | 213.3 | 132.3 | 203.6 | 1,421 | 355 |
| Calories (kj) | 0.0 | 222.6 | 455.5 | 851.7 | 228.4 | 817.4 | 859.1 | 202.8 | 6.8 | 0.0 | 3.0 | 892.6 | 553.8 | 851.7 | 5,946 | 1,486 |
| Campesterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.2 | 0.0 | 1 | 0 |
| Carbohydrates (g) | 0.0 | 10.6 | 22.4 | 0.0 | 11.4 | 14.2 | 2.9 | 12.9 | 0.3 | 0.0 | 0.2 | 38.9 | 5.0 | 0.0 | 119 | 30 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 61.1 | 0.0 | 42.7 | 49.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 61.1 | 215 | 54 |
| Copper (mg) | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 1 | 0 |
| Cystine | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 4.3 | 10.3 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 2.4 | 2.8 | 0.0 | 21 | 5 |
| Folate (mcg) | 0.0 | 122.0 | 337.0 | 0.9 | 3.9 | 15.3 | 3.2 | 0.2 | 0.8 | 0.0 | 0.0 | 57.8 | 11.5 | 0.9 | 553 | 138 |
| Folate, DFE (mcg) | 0.0 | 122.0 | 337.0 | 0.9 | 3.9 | 15.3 | 3.2 | 0.2 | 0.8 | 0.0 | 0.0 | 88.6 | 11.5 | 0.9 | 584 | 146 |
| Folate, food (mcg) | 0.0 | 122.0 | 337.0 | 0.9 | 3.9 | 15.3 | 3.2 | 0.2 | 0.8 | 0.0 | 0.0 | 13.5 | 11.5 | 0.9 | 509 | 127 |
| 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 | 44.3 | 0.0 | 0.0 | 44 | 11 |
| Fructose | n/a | 2.1 | 2.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1.3 | 0.0 | n/a | 6 | 1 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.0 | 1.5 | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 1.0 | 0.0 | n/a | 5 | 1 |
| Glutamic acid | n/a | 0.5 | 1.7 | 0.1 | 0.5 | 2.1 | 3.1 | n/a | n/a | 0.0 | 0.0 | 2.2 | 1.6 | 0.1 | 12 | 3 |
| Glycine | n/a | 0.2 | 0.3 | 0.0 | 0.1 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 2 | 0 |
| Histidine | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.3 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.9 | 2.1 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 2.6 | 0.9 | 0.0 | 7 | 2 |
| Isoleucine | n/a | 0.2 | 0.3 | 0.0 | 0.1 | 0.6 | 0.8 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 2 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | 0.2 | 0.5 | 0.0 | 0.1 | 1.0 | 1.6 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.3 | 0.0 | 4 | 1 |
| Lysine | n/a | 0.5 | 0.5 | 0.0 | 0.0 | 0.8 | 1.4 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 4 | 1 |
| Magnesium (mg) | 7.1 | 32.1 | 65.5 | 0.6 | 3.3 | 39.7 | 20.5 | 0.8 | 1.3 | 0.0 | 0.5 | 23.2 | 61.6 | 0.6 | 257 | 64 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 1.0 | 0.0 | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.3 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.0 | 2 | 1 |
| Methionine | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 6.0 | 0.0 | 3.2 | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 7.1 | 6.0 | 27 | 7 |
| Niacin (mg) | 0.0 | 1.1 | 1.7 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.8 | 0.0 | 8 | 2 |
| Pantothenic acid (mg) | 0.0 | 1.4 | 1.9 | 0.0 | 0.1 | 1.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 5 | 1 |
| Phenylalanine | n/a | 0.1 | 0.4 | 0.0 | 0.1 | 0.5 | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 0.0 | 3 | 1 |
| Phosphorus (mg) | 0.0 | 94.2 | 209.0 | 6.8 | 16.2 | 283.7 | 306.2 | 0.6 | 1.7 | 0.0 | 0.5 | 89.1 | 111.3 | 6.8 | 1,126 | 282 |
| Phytosterols | n/a | 38.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.3 | 4.3 | n/a | n/a | 43 | 11 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.5 | 0.9 | 0.1 | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 2.8 | 0.9 | 7 | 2 |
| Potassium (mg) | 7.1 | 639.9 | 914.2 | 6.8 | 16.0 | 460.6 | 41.6 | 15.4 | 7.7 | 0.1 | 3.8 | 105.8 | 162.2 | 6.8 | 2,388 | 597 |
| Proline | n/a | 0.2 | 0.3 | 0.0 | 0.2 | 1.0 | 2.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | 5 | 1 |
| Protein (g) | 0.0 | 4.1 | 7.4 | 0.2 | 1.5 | 10.0 | 14.5 | 0.1 | 0.1 | 0.0 | 0.0 | 7.2 | 4.9 | 0.2 | 50 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 190.6 | 0.0 | 94.6 | 115.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 190.6 | 591 | 148 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.2 | 14.6 | 0.0 | 6.9 | 9.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.9 | 14.6 | 48 | 12 |
| Selenium (mcg) | 0.0 | 1.3 | 5.0 | 0.3 | 5.1 | 6.1 | 9.8 | 0.4 | 0.1 | 0.0 | 0.0 | 13.6 | 0.6 | 0.3 | 43 | 11 |
| Serine | n/a | 0.2 | 0.4 | 0.0 | 0.1 | 0.5 | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 3 | 1 |
| Sodium (mg) | 21.3 | 64.2 | 127.9 | 202.8 | 0.3 | 149.5 | 103.7 | 8.0 | 0.3 | 290.7 | 0.1 | 395.3 | 0.2 | 202.8 | 1,567 | 392 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 32.2 | 0.2 | n/a | 32 | 8 |
| Stigmasterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.9 | 0.0 | 1 | 0 |
| Sucrose | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.8 | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 4.1 | 4.3 | 0.0 | 0.0 | n/a | 0.7 | 8.7 | 0.0 | 0.0 | 0.0 | 3.3 | 0.9 | 0.0 | 22 | 6 |
| 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 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 1 | 0 |
| Threonine | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.5 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.2 | 4.5 | 0.7 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 6.0 | 0.7 | 12 | 3 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.4 | 0.8 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 2 | 0 |
| Total Fat (g) | 0.0 | 0.6 | 1.3 | 23.0 | 0.1 | 11.2 | 15.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.9 | 11.4 | 23.0 | 89 | 22 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.8 | 2 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.9 | 2 | 0 |
| Tryptophan | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.5 | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 2 | 1 |
| Valine | n/a | 0.3 | 0.4 | 0.0 | 0.1 | 0.7 | 1.2 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 4,829.8 | 709.7 | 0.0 | 420.9 | 448.2 | 41.0 | 4.9 | 0.0 | 1.6 | 0.0 | 0.2 | 709.7 | 7,166 | 1,792 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 240.2 | 194.3 | 0.0 | 100.7 | 118.8 | 2.8 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 194.3 | 851 | 213 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 3 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.4 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 103.1 | 202.5 | 0.0 | 0.0 | 4.6 | 0.0 | 1.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 312 | 78 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 17.0 | 0.0 | n/a | 10.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.0 | 45 | 11 |
| Water (g) | 710.3 | 197.0 | 278.5 | 4.5 | 1.8 | 267.5 | 20.0 | 6.9 | 0.0 | 0.0 | 0.0 | 3.5 | 1.1 | 4.5 | 1,496 | 374 |
| Zinc (mg) | 0.0 | 0.6 | 1.4 | 0.0 | 0.1 | 1.2 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.7 | 0.0 | 7 | 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.