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 tablespoon (14g) vegetable oil |
1 (130g) sweet potatoes |
3 cups (210g) mushrooms |
1 (110g) onions |
1 teaspoon (1g) dried thyme leaves |
2 (6g) garlic cloves |
2 cups (40g) arugula |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) ground pepper |
6 sheets (114g) phyllo pastry sheets |
3 tablespoons (43g) butter |
1 1/4 cups (141g) cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 1.0 | 2 | 0 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 1.3 | 2 | 0 |
| Ash (g) | 0.0 | 1.3 | 1.8 | 0.4 | 0.0 | 0.1 | 0.6 | 1.5 | 0.0 | 1.8 | 0.9 | 5.6 | 14 | 2 |
| Aspartic acid (g) | 0.0 | 0.5 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 2.3 | 4 | 0 |
| Beta-sitosterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.7 | n/a | 2 | 0 |
| Caffeine (mg) | 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 |
| Calcium (mg) | 0.0 | 39.0 | 6.3 | 25.3 | 3.2 | 10.9 | 64.0 | 0.4 | 2.5 | 12.5 | 10.2 | 1,018.4 | 1,193 | 149 |
| Calories | 120.2 | 111.8 | 46.2 | 44.0 | 0.8 | 8.9 | 10.0 | 0.0 | 1.4 | 340.9 | 305.4 | 569.2 | 1,559 | 195 |
| Calories (kj) | 503.1 | 466.7 | 195.3 | 182.6 | 3.4 | 37.4 | 42.0 | 0.0 | 6.0 | 1,426.1 | 1,277.6 | 2,378.7 | 6,519 | 815 |
| Campesterol | n/a | n/a | 4.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 4 | 1 |
| Carbohydrates (g) | 0.0 | 26.2 | 6.8 | 10.3 | 0.2 | 2.0 | 1.5 | 0.0 | 0.4 | 60.0 | 0.0 | 1.8 | 109 | 14 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 91.6 | 148.3 | 240 | 30 |
| Copper (mg) | 0.0 | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 3.9 | 2.1 | 1.9 | 0.1 | 0.1 | 0.6 | 0.0 | 0.1 | 2.2 | 0.0 | 0.0 | 11 | 1 |
| Folate (mcg) | 0.0 | 14.3 | 35.7 | 20.9 | 0.4 | 0.2 | 38.8 | 0.0 | 0.1 | 100.3 | 1.3 | 25.4 | 237 | 30 |
| Folate, DFE (mcg) | 0.0 | 14.3 | 35.7 | 20.9 | 0.4 | 0.2 | 38.8 | 0.0 | 0.1 | 156.2 | 1.3 | 25.4 | 293 | 37 |
| Folate, food (mcg) | 0.0 | 14.3 | 35.7 | 20.9 | 0.4 | 0.2 | 38.8 | 0.0 | 0.1 | 20.5 | 1.3 | 25.4 | 158 | 20 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 79.8 | 0.0 | 0.0 | 80 | 10 |
| Fructose | n/a | 0.9 | 0.4 | 1.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.2 | 3.1 | 2.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Glutamic acid (g) | 0.0 | 0.2 | 0.7 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2.7 | 0.1 | 8.6 | 13 | 2 |
| Glycine (g) | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.6 | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 1.2 | 2 | 0 |
| Hydroxyproline | 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 | 0.8 | 1.1 | 0.2 | 0.1 | 0.1 | 0.6 | 0.0 | 0.1 | 3.7 | 0.0 | 1.0 | 8 | 1 |
| Isoleucine (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 2.2 | 3 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 3.4 | 4 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 2.9 | 4 | 0 |
| Magnesium (mg) | 0.0 | 32.5 | 18.9 | 11.0 | 1.3 | 1.5 | 18.8 | 0.0 | 1.0 | 17.1 | 0.9 | 39.6 | 142 | 18 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0 | 0 |
| Manganese | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 1 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.9 | 1 | 0 |
| Monounsaturated Fat (g) | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 9.0 | 13.3 | 30 | 4 |
| Niacin (mg) | 0.0 | 0.7 | 7.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 4.6 | 0.0 | 0.1 | 13 | 2 |
| Pantothenic acid (mg) | 0.0 | 1.0 | 3.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.6 | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 1.9 | 3 | 0 |
| Phosphorus (mg) | 0.0 | 61.1 | 180.6 | 31.9 | 0.8 | 9.2 | 20.8 | 0.0 | 0.9 | 85.5 | 10.2 | 723.2 | 1,124 | 141 |
| Phytosterols (mg) | 131.6 | 15.6 | n/a | 16.5 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | n/a | n/a | 164 | 21 |
| Polyunsaturated Fat (g) | 7.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 1.3 | 1.3 | 12 | 1 |
| Potassium (mg) | 0.0 | 438.1 | 667.8 | 160.6 | 4.9 | 24.1 | 147.6 | 0.1 | 7.6 | 84.4 | 10.2 | 138.4 | 1,684 | 210 |
| Proline (g) | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 4.0 | 5 | 1 |
| Protein (g) | 0.0 | 2.0 | 6.5 | 1.2 | 0.0 | 0.4 | 1.0 | 0.0 | 0.1 | 8.1 | 0.4 | 35.2 | 55 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 285.8 | 364.4 | 650 | 81 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.5 | 2 | 0 |
| Saturated Fat (g) | 1.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 21.9 | 29.8 | 55 | 7 |
| Selenium (mcg) | 0.0 | 0.8 | 19.5 | 0.6 | n/a | 0.9 | 0.1 | 0.0 | 0.0 | 26.6 | 0.4 | 19.6 | 68 | 9 |
| Serine (g) | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 2.1 | 3 | 0 |
| Sodium (mg) | 0.0 | 71.5 | 10.5 | 4.4 | 0.1 | 1.0 | 10.8 | 581.4 | 0.1 | 550.6 | 304.2 | 877.2 | 2,412 | 301 |
| Starch | n/a | 16.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 16 | 2 |
| Stigmasterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose | n/a | 3.3 | 0.0 | 1.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 5 | 1 |
| Sugar (g) | 0.0 | 5.4 | 4.2 | 4.7 | n/a | 0.1 | 0.8 | 0.0 | 0.0 | 0.2 | 0.0 | 0.7 | 16 | 2 |
| Theobromine (mg) | 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 |
| Thiamin (mg) | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 1.3 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 1.0 | 0.4 | 4 | 0 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Total Fat (g) | 13.6 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 6.8 | 34.6 | 46.8 | 103 | 13 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.3 | n/a | 1 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.4 | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 1.7 | 2 | 0 |
| Valine (g) | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 2.3 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 18,443.1 | 0.0 | 2.2 | 38.0 | 0.5 | 949.2 | 0.0 | 3.1 | 0.0 | 1,064.6 | 1,415.3 | 21,916 | 2,740 |
| Vitamin A, RAE (mcg) | 0.0 | 921.7 | 0.0 | 0.0 | 1.9 | 0.0 | 47.6 | 0.0 | 0.2 | 0.0 | 291.4 | 374.3 | 1,637 | 205 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.2 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 3.1 | 4.4 | 8.1 | 1.3 | 1.9 | 6.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 3 |
| Vitamin D (IU) | 0.0 | 0.0 | 14.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25.6 | 33.9 | 74 | 9 |
| Water (g) | 0.0 | 100.5 | 194.1 | 98.0 | 0.5 | 3.5 | 36.7 | 0.0 | 0.1 | 37.2 | 6.8 | 51.9 | 529 | 66 |
| Zinc (mg) | 0.0 | 0.4 | 1.1 | 0.2 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.6 | 0.0 | 4.4 | 7 | 1 |
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