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    Nutritional Facts: Grown up Macaroni and Cheese

    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.

      3 cups (732g)
    whole milk
    4 tablespoons (57g)
    unsalted butter
    1 medium (110g)
    onions
    1 (0g)
    bay leaves
    1/4 cup (31g)
    all-purpose flour
    1 pinch (0g)
    nutmeg
    1/4 teaspoon (1g)
    Tabasco sauce
    1 to taste (0g)
    fresh ground black pepper
    5 ounces (142g)
    gruyere cheese
    1/2 lb (227g)
    blue cheese
    1 lb (456g)
    penne rigate
    1 tablespoon (6g)
    lemon zest
    11 ounces (331g)
    monterey jack cheese
    1/2 cup (30g)
    flat leaf parsley
    2 tablespoons (5g)
    fresh thyme leaves
    2 1/2 ounces (71g)
    parmigiano-reggiano cheese
    3/4 cup (81g)
    fresh breadcrumbs
    Total 1 serving
    Alanine (g) 0.7 0.0 0.0 n/a 0.1 n/a 0.0 n/a 1.4 1.5 2.0 n/a 2.3 0.1 n/a 0.9 0.4 9 1
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Arginine (g) 0.5 0.0 0.1 n/a 0.1 n/a 0.0 n/a 1.4 1.6 2.2 n/a 3.1 0.0 n/a 1.1 0.4 11 1
    Ash (g) 4.9 0.0 0.4 0.0 0.1 0.0 0.0 n/a 6.1 11.6 4.0 0.0 11.8 0.7 0.2 4.6 2.3 47 6
    Aspartic acid (g) 1.7 0.0 0.1 n/a 0.1 n/a 0.0 n/a 2.3 3.3 2.8 n/a 5.2 0.1 n/a 1.9 0.6 18 2
    Beta-sitosterol n/a 2.3 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 n/a n/a 2 0
    Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Calcium (mg) 827.2 13.6 25.3 0.5 4.7 0.2 0.1 n/a 1,435.6 1,199.6 95.8 8.0 2,470.3 41.4 19.4 895.0 148.2 7,185 898
    Calories 446.5 407.3 44.0 0.2 113.8 0.6 0.1 n/a 586.5 802.0 1,691.8 2.8 1,235.2 10.8 4.8 296.4 320.0 5,963 745
    Calories (kj) 1,866.6 1,703.4 182.6 0.8 475.9 2.6 0.6 n/a 2,453.8 3,355.7 7,081.7 11.8 5,172.5 45.3 20.3 1,240.7 1,338.9 24,953 3,119
    Campesterol n/a 0.0 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 n/a n/a 0 0
    Carbohydrates (g) 35.1 0.0 10.3 0.0 23.8 0.1 0.0 n/a 0.5 5.3 340.5 1.0 2.3 1.9 1.2 2.4 58.3 483 60
    Cholesterol (mg) 73.2 122.1 0.0 0.0 0.0 0.0 0.0 n/a 156.2 170.4 0.0 0.0 294.7 0.0 0.0 51.4 0.0 868 109
    Copper (mg) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 1.3 0.0 0.1 0.0 0.0 0.0 0.2 2 0
    Cystine (g) 0.1 0.0 0.0 n/a 0.1 n/a 0.0 n/a 0.4 0.2 1.2 n/a 0.4 0.0 n/a 0.2 0.2 3 0
    Dietary Fiber (g) 0.0 0.0 1.9 0.0 0.8 0.0 0.0 n/a 0.0 0.0 14.6 0.6 0.0 1.0 0.7 0.0 3.6 23 3
    Folate (mcg) 36.6 1.7 20.9 0.1 8.1 0.1 0.0 n/a 14.2 81.8 1,080.7 0.8 59.6 45.6 2.2 5.7 86.7 1,445 181
    Folate, DFE (mcg) 36.6 1.7 20.9 0.1 8.1 0.1 0.0 n/a 14.2 81.8 1,783.0 0.8 59.6 45.6 2.2 5.7 132.8 2,193 274
    Folate, food (mcg) 36.6 1.7 20.9 0.1 8.1 0.1 0.0 n/a 14.2 81.8 82.1 0.8 59.6 45.6 2.2 5.7 20.3 380 47
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 998.6 0.0 0.0 0.0 0.0 0.0 66.4 1,065 133
    Fructose (g) 0.0 n/a 1.4 n/a n/a n/a n/a n/a n/a n/a 0.5 n/a n/a n/a n/a n/a 2.0 4 0
    Galactose (g) 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0 0
    Glucose (dextrose) (g) 0.0 n/a 2.2 n/a n/a n/a n/a n/a n/a n/a 0.5 n/a n/a n/a n/a n/a 1.5 4 1
    Glutamic acid (g) 4.6 0.1 0.3 n/a 1.1 n/a 0.0 n/a 8.5 11.8 21.0 n/a 19.8 0.1 n/a 6.8 3.3 77 10
    Glycine (g) 0.5 0.0 0.0 n/a 0.1 n/a 0.0 n/a 0.8 0.9 2.0 n/a 1.4 0.0 n/a 0.5 0.4 7 1
    Histidine (g) 0.5 0.0 0.0 n/a 0.1 n/a 0.0 n/a 1.6 1.7 1.4 n/a 2.8 0.0 n/a 1.1 0.2 10 1
    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 n/a n/a n/a 0 0
    Iron (mg) 0.2 0.0 0.2 0.0 0.4 0.0 0.0 n/a 0.2 0.7 15.0 0.0 2.4 1.9 0.8 0.6 3.9 27 3
    Isoleucine (g) 1.2 0.0 0.0 n/a 0.1 n/a 0.0 n/a 2.3 2.6 2.3 n/a 5.0 0.0 0.0 1.6 0.4 16 2
    Lactose (g) 37.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 37 5
    Leucine (g) 1.9 0.0 0.0 n/a 0.2 n/a 0.0 n/a 4.4 4.4 4.5 n/a 7.8 0.1 0.0 2.9 0.8 27 3
    Lysine (g) 1.0 0.0 0.0 n/a 0.1 n/a 0.0 n/a 3.8 4.2 1.4 n/a 6.7 0.1 0.0 2.7 0.3 20 3
    Magnesium (mg) 73.2 1.1 11.0 0.1 6.9 0.2 0.1 n/a 51.1 52.3 241.7 0.9 89.4 15.0 7.7 36.4 34.8 622 78
    Maltose (g) 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 8.9 n/a n/a n/a n/a n/a 1.6 10 1
    Manganese (mg) 0.0 0.0 0.1 0.0 0.2 0.0 0.0 n/a 0.0 0.0 4.2 n/a 0.0 0.0 0.1 0.0 0.7 6 1
    Methionine (g) 0.5 0.0 0.0 n/a 0.1 n/a 0.0 n/a 1.2 1.3 0.7 n/a 2.1 0.0 n/a 0.8 0.2 7 1
    Monounsaturated Fat (g) 5.9 11.9 0.0 0.0 0.0 0.0 0.0 n/a 14.3 17.7 0.8 0.0 29.0 0.1 0.0 6.2 0.8 87 11
    Niacin (mg) 0.7 0.0 0.1 0.0 0.4 0.0 0.0 n/a 0.2 2.3 32.7 0.0 0.3 0.4 0.1 0.2 5.4 43 5
    Pantothenic acid (mg) 2.7 0.1 0.1 n/a 0.1 n/a 0.0 n/a 0.8 3.9 2.0 0.0 0.7 0.1 0.0 0.4 0.4 11 1
    Phenylalanine (g) 1.1 0.0 0.0 n/a 0.2 n/a 0.0 n/a 2.5 2.5 3.0 n/a 4.3 0.0 n/a 1.6 0.5 16 2
    Phosphorus (mg) 614.9 13.6 31.9 0.1 33.8 0.3 0.3 n/a 859.1 879.3 861.8 0.7 1,470.3 17.4 5.1 525.0 133.7 5,447 681
    Phytosterols n/a n/a 16.5 n/a n/a 0.1 n/a n/a n/a n/a n/a 2.1 n/a 1.5 n/a n/a 6.5 27 3
    Polyunsaturated Fat (g) 1.4 1.7 0.0 0.0 0.1 0.0 0.0 n/a 2.5 1.8 2.6 0.0 3.0 0.0 0.0 0.5 1.7 15 2
    Potassium (mg) 966.2 13.6 160.6 0.3 33.4 0.4 1.5 n/a 115.0 581.6 1,016.9 9.6 268.2 166.2 29.2 69.3 158.8 3,591 449
    Proline (g) 2.4 0.0 0.0 n/a 0.4 n/a 0.0 n/a 5.5 4.8 7.2 n/a 9.1 0.1 n/a 3.5 1.1 34 4
    Protein (g) 23.1 0.5 1.2 0.0 3.2 0.0 0.0 n/a 42.3 48.6 59.5 0.1 81.1 0.9 0.3 27.0 10.8 299 37
    Retinol (mcg) 329.4 381.1 0.0 0.0 0.0 0.0 0.0 n/a 380.6 436.2 0.0 0.0 635.8 0.0 0.0 159.3 0.0 2,322 290
    Riboflavin (mg) 1.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.4 0.9 1.8 0.0 1.3 0.0 0.0 0.3 0.3 6 1
    Saturated Fat (g) 13.7 29.2 0.0 0.0 0.0 0.0 0.0 n/a 26.9 42.4 1.3 0.0 63.1 0.0 0.0 12.4 1.0 190 24
    Selenium (mcg) 27.1 0.6 0.6 0.0 10.6 0.0 0.0 n/a 20.6 32.9 288.2 0.0 48.0 0.0 n/a 17.1 20.4 466 58
    Serine (g) 0.8 0.0 0.0 n/a 0.2 n/a 0.0 n/a 2.4 2.5 2.8 n/a 4.7 0.0 n/a 1.7 0.5 16 2
    Sodium (mg) 314.8 6.2 4.4 0.0 0.6 0.0 7.4 n/a 477.1 3,169.4 27.4 0.4 1,774.9 16.8 0.4 1,211.4 592.9 7,604 951
    Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 284.8 n/a n/a n/a n/a n/a 48.3 333 42
    Stigmasterol n/a 0.0 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 n/a n/a 0 0
    Sucrose (g) 0.0 n/a 1.1 n/a n/a n/a n/a n/a n/a n/a 2.2 n/a n/a n/a n/a n/a 0.0 3 0
    Sugar (g) 37.0 0.0 4.7 n/a 0.1 0.0 0.0 n/a 0.5 1.1 12.2 0.3 1.7 0.3 n/a 0.6 5.0 63 8
    Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Thiamin (mg) 0.3 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.1 4.1 0.0 0.0 0.0 0.0 0.0 0.8 6 1
    Threonine (g) 1.0 0.0 0.0 n/a 0.1 n/a 0.0 n/a 1.5 1.8 2.1 n/a 2.9 0.0 0.0 1.1 0.3 11 1
    Tocopherol, alpha (mg) 0.5 1.3 0.0 n/a 0.0 0.0 0.0 n/a 0.4 0.6 0.5 0.0 0.9 0.2 n/a 0.2 0.1 5 1
    Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.3 n/a n/a 0.0 n/a n/a 0.0 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.1 0 0
    Tocopherol, gamma (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 4.0 n/a n/a 0.2 n/a n/a 0.6 5 1
    Total Fat (g) 23.8 46.1 0.1 0.0 0.3 0.0 0.0 n/a 45.9 65.3 6.9 0.0 100.3 0.2 0.1 19.5 4.3 313 39
    Trans-monoenoic Fat 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 n/a n/a n/a 0 0
    TransFatty acids 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 n/a n/a n/a 0 0
    Tryptophan (g) 0.5 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.6 0.7 0.8 n/a 1.0 0.0 0.0 0.4 0.1 4 1
    Tyrosine (g) 1.1 0.0 0.0 n/a 0.1 n/a 0.0 n/a 2.5 2.9 1.1 n/a 3.9 0.0 n/a 1.7 0.3 14 2
    Valine (g) 1.4 0.0 0.0 n/a 0.1 n/a 0.0 n/a 3.2 3.5 2.7 n/a 5.4 0.1 0.0 2.0 0.5 19 2
    Vitamin A, IU (IU) 1,185.8 1,419.4 2.2 3.7 0.0 0.1 19.3 n/a 1,346.2 1,733.5 0.0 3.0 2,546.5 2,527.2 228.0 617.9 0.0 11,633 1,454
    Vitamin A, RAE (mcg) 336.7 388.5 0.0 0.2 0.0 0.0 1.0 n/a 384.8 449.9 0.0 0.2 655.7 126.3 11.4 163.6 0.0 2,518 315
    Vitamin B-12 (mcg) 3.3 0.1 0.0 0.0 0.0 0.0 0.0 n/a 2.3 2.8 0.0 0.0 2.7 0.0 0.0 1.0 0.3 12 2
    Vitamin B-6 (mg) 0.3 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.4 0.6 0.0 0.3 0.0 0.0 0.1 0.1 2 0
    Vitamin C (mg) 0.0 0.0 8.1 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 7.7 0.0 39.9 7.7 0.0 0.0 64 8
    Vitamin D (IU) 373.3 34.1 0.0 0.0 0.0 0.0 0.0 n/a 34.1 47.7 0.0 0.0 72.9 0.0 0.0 15.0 0.0 577 72
    Water (g) 645.1 10.2 98.0 0.0 3.7 0.0 1.1 n/a 47.1 96.4 45.1 4.9 135.8 26.3 3.1 17.9 5.3 1,140 143
    Zinc (mg) 2.7 0.1 0.2 0.0 0.2 0.0 0.0 n/a 5.5 6.0 6.4 0.0 9.9 0.3 0.1 2.3 1.2 35 4

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