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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1 medium (588g) heads cauliflower |
8 ounces (227g) sliced mushrooms |
2 large (364g) tomatoes |
6 tablespoons (85g) butter |
1 1/2 teaspoons (5g) garlic salt |
6 (90g) green onions |
13 1/4 ounces (378g) whole wheat pasta |
1 1/2 cups (170g) cheese |
1 cup (108g) swiss cheese |
2 cups (264g) extra-sharp cheddar cheese |
4 tablespoons (31g) flour |
4 cups (976g) milk |
1/2 cup (50g) parmesan cheese |
3 cups (360g) seasoned bread crumbs |
Total | 1 serving | |
| Alanine (g) | 0.7 | 0.5 | 0.1 | 0.0 | 0.0 | 0.1 | 1.7 | 0.8 | 1.0 | 1.9 | 0.1 | 1.1 | 0.6 | 1.8 | 10 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.5 | 0.2 | 0.1 | 0.0 | 0.2 | 0.1 | 2.0 | 1.4 | 1.0 | 2.5 | 0.1 | 1.2 | 0.8 | 2.2 | 12 | 1 |
| Ash (g) | 4.5 | 1.9 | 1.8 | 1.8 | 0.2 | 0.7 | 6.0 | 7.5 | 3.0 | 10.4 | 0.1 | 7.0 | 4.0 | 20.0 | 69 | 5 |
| Aspartic acid (g) | 1.0 | 0.4 | 0.5 | 0.1 | 0.1 | 0.2 | 2.5 | 2.0 | 1.7 | 4.2 | 0.1 | 2.4 | 1.3 | 2.8 | 19 | 1 |
| Beta-sitosterol | n/a | 0.0 | n/a | 3.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 129.4 | 6.8 | 36.4 | 20.4 | 3.7 | 64.8 | 151.1 | 842.4 | 854.3 | 1,903.4 | 4.7 | 1,161.4 | 554.5 | 655.2 | 6,388 | 456 |
| Calories | 147.0 | 49.9 | 65.5 | 610.9 | 15.4 | 28.8 | 1,314.1 | 561.0 | 410.4 | 1,063.9 | 113.8 | 624.6 | 215.5 | 1,378.8 | 6,600 | 471 |
| Calories (kj) | 611.5 | 210.9 | 269.4 | 2,555.1 | 64.4 | 121.5 | 5,498.2 | 2,349.3 | 1,718.3 | 4,445.8 | 475.9 | 2,615.7 | 902.5 | 5,774.4 | 27,613 | 1,972 |
| Campesterol | n/a | 4.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
| Carbohydrates (g) | 29.2 | 7.4 | 14.2 | 0.1 | 3.4 | 6.6 | 283.3 | 14.1 | 5.8 | 3.4 | 23.8 | 45.4 | 2.0 | 246.6 | 685 | 49 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 183.2 | 0.0 | 0.0 | 0.0 | 108.5 | 99.4 | 277.2 | 0.0 | 136.6 | 44.0 | 3.6 | 852 | 61 |
| Copper (mg) | 0.2 | 0.7 | 0.2 | 0.0 | 0.0 | 0.1 | 1.7 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.9 | 4 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 0.2 | 0.3 | 0.3 | 0.1 | 0.3 | 0.1 | 0.8 | 3 | 0 |
| Dietary Fiber (g) | 11.8 | 2.3 | 4.4 | 0.0 | 0.4 | 2.3 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 17.6 | 40 | 3 |
| Folate (mcg) | 335.2 | 38.6 | 54.6 | 2.6 | 2.2 | 57.6 | 215.2 | 8.5 | 6.5 | 47.5 | 57.2 | 48.8 | 5.0 | 428.4 | 1,308 | 93 |
| Folate, DFE (mcg) | 335.2 | 38.6 | 54.6 | 2.6 | 2.2 | 57.6 | 215.2 | 8.5 | 6.5 | 47.5 | 90.9 | 48.8 | 5.0 | 676.8 | 1,590 | 114 |
| Folate, food (mcg) | 335.2 | 38.6 | 54.6 | 2.6 | 2.2 | 57.6 | 215.2 | 8.5 | 6.5 | 47.5 | 9.1 | 48.8 | 5.0 | 72.0 | 903 | 65 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 48.1 | 0.0 | 0.0 | 356.4 | 405 | 29 |
| Fructose (g) | 5.7 | 0.4 | 5.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 7.3 | 18 | 1 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 5.5 | 3.4 | 4.6 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 0.1 | 6.3 | 20 | 1 |
| Glutamic acid (g) | 1.5 | 0.8 | 1.6 | 0.2 | 0.2 | 0.3 | 19.2 | 6.9 | 6.2 | 16.1 | 1.1 | 6.7 | 4.3 | 15.4 | 80 | 6 |
| Glycine (g) | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 2.0 | 0.5 | 0.5 | 1.1 | 0.1 | 0.7 | 0.4 | 1.9 | 8 | 1 |
| Histidine (g) | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 1.4 | 1.2 | 2.3 | 0.1 | 0.9 | 0.5 | 1.1 | 9 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 2.5 | 1.1 | 1.0 | 0.0 | 0.3 | 1.3 | 13.7 | 1.4 | 0.2 | 1.8 | 1.5 | 0.5 | 0.5 | 17.7 | 43 | 3 |
| Isoleucine (g) | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 2.2 | 1.5 | 1.7 | 4.1 | 0.1 | 1.9 | 1.0 | 2.1 | 15 | 1 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.6 | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
| Leucine (g) | 0.6 | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 3.8 | 2.9 | 3.2 | 6.3 | 0.2 | 3.1 | 1.9 | 3.6 | 26 | 2 |
| Lysine (g) | 1.3 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 1.2 | 3.3 | 2.8 | 5.5 | 0.1 | 2.5 | 1.5 | 1.6 | 20 | 1 |
| Magnesium (mg) | 88.2 | 20.4 | 40.0 | 1.7 | 3.6 | 18.0 | 540.0 | 50.9 | 41.0 | 73.9 | 6.9 | 126.9 | 19.0 | 165.6 | 1,196 | 85 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.7 | 0.4 | n/a | n/a | 0.1 | 7.5 | 9 | 1 |
| Manganese (mg) | 0.9 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 11.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 3.5 | 17 | 1 |
| Methionine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.9 | 0.8 | 1.7 | 0.1 | 0.8 | 0.5 | 0.8 | 7 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.1 | 17.9 | 0.0 | 0.0 | 0.7 | 12.1 | 7.9 | 24.8 | 0.0 | 10.3 | 4.2 | 4.2 | 82 | 6 |
| Niacin (mg) | 3.0 | 8.2 | 2.2 | 0.0 | 0.0 | 0.5 | 19.4 | 0.1 | 0.1 | 0.2 | 1.8 | 0.8 | 0.1 | 22.2 | 59 | 4 |
| Pantothenic acid (mg) | 3.9 | 3.4 | 0.3 | 0.1 | 0.0 | 0.1 | 3.7 | 1.7 | 0.5 | 1.1 | 0.1 | 3.1 | 0.2 | 2.2 | 20 | 1 |
| Phenylalanine (g) | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 2.7 | 1.7 | 1.8 | 3.5 | 0.2 | 1.5 | 1.0 | 2.5 | 16 | 1 |
| Phosphorus (mg) | 258.7 | 195.1 | 87.4 | 20.4 | 19.3 | 33.3 | 974.3 | 678.0 | 612.4 | 1,351.7 | 33.8 | 907.7 | 364.5 | 637.2 | 6,174 | 441 |
| Phytosterols (mg) | 105.8 | n/a | 25.5 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 132 | 9 |
| Polyunsaturated Fat (g) | 0.1 | 0.4 | 0.3 | 2.6 | 0.0 | 0.1 | 2.1 | 1.2 | 1.0 | 2.5 | 0.1 | 1.3 | 0.6 | 8.3 | 21 | 1 |
| Potassium (mg) | 1,758.1 | 721.3 | 862.7 | 20.4 | 55.5 | 248.4 | 811.9 | 615.3 | 83.2 | 258.7 | 33.4 | 1,473.8 | 62.5 | 831.6 | 7,837 | 560 |
| Proline (g) | 0.4 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 5.9 | 3.4 | 4.0 | 7.4 | 0.4 | 3.1 | 2.3 | 5.4 | 33 | 2 |
| Protein (g) | 11.3 | 7.0 | 3.2 | 0.7 | 0.8 | 1.6 | 55.2 | 33.3 | 29.1 | 65.7 | 3.2 | 32.0 | 19.2 | 50.9 | 313 | 22 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 571.7 | 0.0 | 0.0 | 0.0 | 250.9 | 231.1 | 681.1 | 0.0 | 302.6 | 111.5 | n/a | 2,149 | 153 |
| Riboflavin (mg) | 0.4 | 0.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.5 | 0.8 | 0.3 | 1.0 | 0.2 | 1.6 | 0.2 | 1.5 | 8 | 1 |
| Saturated Fat (g) | 0.4 | 0.1 | 0.1 | 43.8 | 0.0 | 0.0 | 1.0 | 26.0 | 19.2 | 55.7 | 0.0 | 22.2 | 8.7 | 5.0 | 182 | 13 |
| Selenium (mcg) | 3.5 | 21.1 | 0.0 | 0.9 | 1.1 | 0.5 | 275.7 | 27.5 | 19.7 | 36.7 | 10.6 | 19.5 | 8.9 | 88.9 | 514 | 37 |
| Serine (g) | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 2.7 | 1.6 | 1.8 | 3.8 | 0.2 | 1.7 | 1.1 | 2.6 | 17 | 1 |
| Sodium (mg) | 176.4 | 11.3 | 18.2 | 608.3 | 2.8 | 14.4 | 30.2 | 1,637.4 | 207.4 | 1,639.4 | 0.6 | 478.2 | 764.5 | 6,332.4 | 11,922 | 852 |
| Starch | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 197.7 | 198 | 14 |
| Stigmasterol | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.2 | 0.6 | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
| Sugar (g) | 11.2 | 4.5 | 9.6 | 0.1 | 0.1 | 2.1 | n/a | n/a | 1.4 | 1.4 | 0.1 | n/a | 0.5 | 20.7 | 52 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.8 | 0.1 | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | 3.5 | 7 | 0 |
| Threonine (g) | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 1.5 | 1.1 | 1.1 | 2.3 | 0.1 | 1.4 | 0.7 | 1.5 | 11 | 1 |
| Tocopherol, alpha (mg) | 0.5 | 0.0 | 2.0 | 2.0 | 0.0 | 0.5 | n/a | n/a | 0.4 | 0.8 | 0.0 | n/a | 0.1 | 0.9 | 7 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.9 | 1 | 0 |
| Tocopherol, gamma (mg) | 1.2 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 3.1 | 5 | 0 |
| Total Fat (g) | 1.6 | 0.8 | 0.7 | 69.1 | 0.0 | 0.2 | 5.3 | 41.5 | 30.0 | 87.5 | 0.3 | 35.7 | 14.3 | 19.7 | 307 | 22 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | 2.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | 2.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.5 | 0.4 | 0.8 | 0.0 | 0.4 | 0.3 | 0.6 | 4 | 0 |
| Tyrosine (g) | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.4 | 1.8 | 1.8 | 3.2 | 0.1 | 1.5 | 1.2 | 1.3 | 13 | 1 |
| Valine (g) | 0.7 | 0.5 | 0.1 | 0.0 | 0.0 | 0.1 | 2.4 | 2.0 | 2.3 | 4.4 | 0.1 | 2.1 | 1.3 | 2.6 | 19 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 3,032.1 | 2,129.1 | 0.0 | 897.3 | 0.0 | 1,195.0 | 896.4 | 2,645.3 | 0.0 | 1,346.9 | 432.5 | 694.8 | 13,269 | 948 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 152.9 | 582.8 | 0.0 | 45.0 | 0.0 | 269.5 | 237.6 | 699.6 | 0.0 | 322.1 | 114.5 | 36.0 | 2,460 | 176 |
| Vitamin B-12 (mcg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.2 | 3.6 | 2.2 | 0.0 | 3.5 | 1.1 | n/a | 13 | 1 |
| Vitamin B-6 (mg) | 1.1 | 0.2 | 0.3 | 0.0 | 0.1 | 0.1 | 0.8 | 0.2 | 0.1 | 0.2 | 0.0 | 0.4 | 0.0 | 0.6 | 4 | 0 |
| Vitamin C (mg) | 283.4 | 4.8 | 49.9 | 0.0 | 0.1 | 16.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14.6 | 0.0 | 9.7 | 379 | 27 |
| Vitamin D (IU) | 0.0 | 15.9 | 0.0 | 51.1 | 0.0 | 0.0 | 0.0 | n/a | 21.6 | 63.4 | 0.0 | n/a | 10.5 | n/a | 162 | 12 |
| Water (g) | 541.4 | 209.7 | 344.1 | 13.5 | 0.3 | 80.8 | 27.7 | 73.1 | 40.1 | 97.0 | 3.7 | 855.9 | 10.4 | 22.9 | 2,321 | 166 |
| Zinc (mg) | 1.6 | 1.2 | 0.6 | 0.1 | 0.1 | 0.4 | 8.9 | 5.1 | 4.7 | 8.2 | 0.2 | 3.7 | 1.9 | 5.1 | 42 | 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.