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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2 tablespoons (28g) canola oil |
2 cups (320g) onions |
2 teaspoons (2g) dried dill weed |
1 teaspoon (1g) dried thyme |
1 medium (588g) cauliflower |
6 cups (1,422g) water |
4 cups (600g) potatoes |
4 (0g) bay leaves |
1 teaspoon (6g) salt |
1/4 teaspoon (1g) pepper |
1 tablespoon (18g) soy sauce |
1 cup (246g) skim milk |
4 tablespoons (32g) cornstarch |
1/4 cup (6g) dried parsley |
Total | 1 serving | |
| Alanine | n/a | 0.1 | n/a | n/a | 0.7 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.1 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.3 | n/a | n/a | 0.5 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.1 | 2 | 0 |
| Ash (g) | 0.0 | 1.1 | 0.3 | 0.2 | 4.5 | 1.4 | 6.5 | 0.0 | 6.0 | 0.0 | 3.2 | 2.1 | 0.0 | 0.7 | 26 | 3 |
| Aspartic acid | n/a | 0.3 | n/a | n/a | 1.0 | n/a | 2.8 | n/a | 0.0 | 0.0 | 0.2 | 0.7 | 0.0 | 0.2 | 5 | 1 |
| Beta-sitosterol (mg) | 115.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 116 | 14 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.0 | 73.6 | 35.7 | 26.5 | 129.4 | 42.7 | 72.0 | 2.0 | 1.4 | 2.5 | 3.6 | 351.8 | 0.6 | 73.0 | 815 | 102 |
| Calories | 247.5 | 128.0 | 5.1 | 3.9 | 147.0 | 0.0 | 462.0 | 0.8 | 0.0 | 1.4 | 10.8 | 100.9 | 121.9 | 18.7 | 1,248 | 156 |
| Calories (kj) | 1,035.7 | 531.2 | 21.2 | 16.2 | 611.5 | 0.0 | 1,926.0 | 3.1 | 0.0 | 6.0 | 45.2 | 418.2 | 510.1 | 78.1 | 5,203 | 650 |
| Campesterol (mg) | 67.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 67 | 8 |
| Carbohydrates (g) | 0.0 | 29.9 | 1.1 | 0.9 | 29.2 | 0.0 | 104.8 | 0.2 | 0.0 | 0.4 | 1.0 | 13.7 | 29.2 | 3.2 | 214 | 27 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 5 | 1 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 5.4 | 0.3 | 0.5 | 11.8 | 0.0 | 13.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 1.7 | 34 | 4 |
| Folate (mcg) | 0.0 | 60.8 | n/a | 3.8 | 335.2 | 0.0 | 96.0 | 0.4 | 0.0 | 0.1 | 3.2 | 14.8 | 0.0 | 11.5 | 526 | 66 |
| Folate, DFE (mcg) | 0.0 | 60.8 | n/a | 3.8 | 335.2 | 0.0 | 96.0 | 0.4 | 0.0 | 0.1 | 3.2 | 14.8 | 0.0 | 11.5 | 526 | 66 |
| Folate, food (mcg) | 0.0 | 60.8 | n/a | 3.8 | 335.2 | 0.0 | 96.0 | 0.4 | 0.0 | 0.1 | 3.2 | 14.8 | 0.0 | 11.5 | 526 | 66 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 4.1 | n/a | n/a | 5.7 | n/a | 1.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 11 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 6.3 | n/a | n/a | 5.5 | n/a | 2.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 14 | 2 |
| Glutamic acid | n/a | 0.8 | n/a | n/a | 1.5 | n/a | 2.1 | n/a | 0.0 | 0.0 | 0.4 | 2.0 | 0.0 | 0.2 | 7 | 1 |
| Glycine | n/a | 0.1 | n/a | n/a | 0.4 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 1 | 0 |
| Histidine | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 0.0 | 0.7 | 1.0 | 1.7 | 2.5 | 0.0 | 4.7 | 0.1 | 0.0 | 0.1 | 0.4 | 0.1 | 0.2 | 1.4 | 13 | 2 |
| Isoleucine | n/a | 0.0 | n/a | 0.0 | 0.4 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.6 | 0.0 | 0.1 | 2 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | 0.1 | n/a | 0.0 | 0.6 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 1.0 | 0.0 | 0.2 | 3 | 0 |
| Lysine | n/a | 0.1 | n/a | 0.0 | 1.3 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | 0.1 | 3 | 0 |
| Magnesium (mg) | 0.0 | 32.0 | 9.0 | 3.1 | 88.2 | 14.2 | 138.0 | 0.3 | 0.1 | 1.0 | 7.2 | 39.4 | 1.0 | 25.6 | 359 | 45 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.4 | 0.1 | 0.1 | 0.9 | 0.0 | 0.9 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | 3 | 0 |
| Methionine | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 17.7 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 18 | 2 |
| Niacin (mg) | 0.0 | 0.4 | 0.1 | 0.1 | 3.0 | 0.0 | 6.3 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | 0.6 | 11 | 1 |
| Pantothenic acid (mg) | 0.0 | 0.4 | n/a | n/a | 3.9 | 0.0 | 1.8 | n/a | 0.0 | 0.0 | 0.1 | 0.9 | 0.0 | 0.1 | 7 | 1 |
| Phenylalanine | n/a | 0.1 | n/a | n/a | 0.4 | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.1 | 2 | 0 |
| Phosphorus (mg) | 0.0 | 92.8 | 10.9 | 2.8 | 258.7 | 0.0 | 342.0 | 0.3 | 0.0 | 0.9 | 23.4 | 275.5 | 4.2 | 27.9 | 1,039 | 130 |
| Phytosterols | n/a | 48.0 | n/a | 2.3 | 105.8 | n/a | 30.0 | n/a | 0.0 | 0.5 | n/a | n/a | n/a | n/a | 187 | 23 |
| Polyunsaturated Fat (g) | 7.9 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 9 | 1 |
| Potassium (mg) | 0.0 | 467.2 | 66.2 | 11.4 | 1,758.1 | 14.2 | 2,526.0 | 1.3 | 0.5 | 7.6 | 38.2 | 447.7 | 1.0 | 171.7 | 5,511 | 689 |
| Proline | n/a | 0.0 | n/a | n/a | 0.4 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.9 | 0.0 | 0.1 | 2 | 0 |
| Protein (g) | 0.0 | 3.5 | 0.4 | 0.1 | 11.3 | 0.0 | 12.1 | 0.0 | 0.0 | 0.1 | 1.9 | 9.7 | 0.1 | 1.7 | 41 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 150.1 | 0.0 | 0.0 | 150 | 19 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.2 | 1 | 0 |
| Saturated Fat (g) | 2.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 3 | 0 |
| Selenium (mcg) | 0.0 | 1.6 | n/a | 0.1 | 3.5 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.1 | 5.9 | 0.9 | 0.9 | 15 | 2 |
| Serine | n/a | 0.1 | n/a | n/a | 0.5 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.1 | 2 | 0 |
| Sodium (mg) | 0.0 | 12.8 | 4.2 | 0.8 | 176.4 | 42.7 | 36.0 | 0.1 | 2,325.5 | 0.1 | 1,005.5 | 145.1 | 2.9 | 28.9 | 3,781 | 473 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | 92.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 93 | 12 |
| Stigmasterol (mg) | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 3.2 | n/a | n/a | 0.0 | n/a | 1.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 4 | 1 |
| Sugar (g) | 0.0 | 13.6 | n/a | 0.0 | 11.2 | 0.0 | 4.7 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.5 | 30 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Threonine | n/a | 0.1 | n/a | 0.0 | 0.4 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.1 | 2 | 0 |
| Tocopherol, alpha (mg) | 4.9 | 0.1 | n/a | 0.1 | 0.5 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 6 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 7.7 | 0.0 | n/a | n/a | 1.2 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 9 | 1 |
| Total Fat (g) | 28.0 | 0.3 | 0.1 | 0.1 | 1.6 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.4 | 32 | 4 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids (g) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0 | 0 |
| Tyrosine | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.1 | 1 | 0 |
| Valine | n/a | 0.1 | n/a | 0.0 | 0.7 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | 0.1 | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 6.4 | 117.0 | 53.2 | 0.0 | 0.0 | 12.0 | 14.8 | 0.0 | 3.1 | 0.0 | 499.4 | 0.0 | 124.1 | 830 | 104 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 5.9 | 2.7 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.2 | 0.0 | 150.1 | 0.0 | 6.2 | 166 | 21 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.4 | 0.0 | 0.0 | 1.1 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 4 | 0 |
| Vitamin C (mg) | 0.0 | 23.7 | 1.0 | 0.7 | 283.4 | 0.0 | 118.2 | 0.1 | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 8.0 | 438 | 55 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 98.4 | 0.0 | 0.0 | 98 | 12 |
| Water (g) | 0.0 | 285.2 | 0.1 | 0.1 | 541.4 | 1,420.6 | 476.0 | 0.0 | 0.0 | 0.1 | 11.9 | 219.8 | 2.7 | 0.4 | 2,958 | 370 |
| Zinc (mg) | 0.0 | 0.5 | 0.1 | 0.1 | 1.6 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 0.0 | 0.3 | 6 | 1 |
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