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    Nutritional Facts: Elegant Vegetable Casserole

    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.

      2 lbs (908g)
    potatoes
    4 medium (0g)
    parsnips
    8 ounces (227g)
    reduced-fat sour cream
    3 tablespoons (45g)
    nonfat milk
    1 teaspoon (6g)
    salt
    1 medium (1,135g)
    butternut squash
    1/2 teaspoon (3g)
    salt
    1/4 teaspoon (1g)
    ground nutmeg
    2 (100g)
    eggs
    1 tablespoon (15g)
    nonfat milk
    1/4 teaspoon (2g)
    salt
    20 ounces (568g)
    frozen chopped spinach
    1 1/2 cups (198g)
    low-fat swiss cheese
    3/4 cup (34g)
    soft breadcrumbs
    1 small (70g)
    onions
    Total 1 serving
    Alanine (g) 0.6 n/a 0.2 0.0 0.0 0.5 0.0 n/a 0.7 0.0 0.0 1.2 n/a 0.1 0.0 3 0
    Alcohol (g) 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 0.0 0 0
    Arginine (g) 0.9 n/a 0.2 0.0 0.0 0.6 0.0 n/a 0.8 0.0 0.0 2.7 n/a 0.1 0.1 6 0
    Ash (g) 9.8 n/a 1.5 0.3 6.0 9.1 3.0 0.0 1.1 0.1 1.5 8.1 6.9 0.7 0.2 48 3
    Aspartic acid (g) 4.3 n/a 0.5 0.1 0.0 1.2 0.0 n/a 1.3 0.0 0.0 2.4 n/a 0.1 0.1 10 1
    Caffeine (mg) 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 0.0 0 0
    Calcium (mg) 109.0 n/a 235.9 54.9 1.4 544.8 0.7 1.0 56.0 18.3 0.4 732.7 1,902.8 51.0 16.1 3,725 266
    Calories 699.2 n/a 306.2 15.3 0.0 510.8 0.0 2.9 143.0 5.1 0.0 164.7 342.5 89.8 28.0 2,307 165
    Calories (kj) 2,914.7 n/a 1,277.0 64.0 0.0 2,133.8 0.0 12.1 599.0 21.3 0.0 681.6 1,433.5 375.6 116.2 9,629 688
    Carbohydrates (g) 158.6 n/a 9.7 2.2 0.0 132.7 0.0 0.3 0.7 0.7 0.0 23.9 6.7 17.1 6.5 359 26
    Cholesterol (mg) 0.0 n/a 88.5 0.9 0.0 0.0 0.0 0.0 372.0 0.3 0.0 0.0 69.3 0.0 0.0 531 38
    Copper (mg) 1.0 n/a 0.0 0.0 0.0 0.8 0.0 0.0 0.1 0.0 0.0 0.8 0.1 0.1 0.0 3 0
    Cystine (g) 0.2 n/a 0.1 0.1 0.0 0.1 0.0 n/a 0.3 0.0 0.0 0.2 n/a 0.1 0.0 1 0
    Dietary Fiber (g) 20.0 n/a 0.0 0.0 0.0 22.7 0.0 0.1 0.0 0.0 0.0 16.5 0.0 0.8 1.2 61 4
    Folate (mcg) 145.3 n/a 24.9 2.3 0.0 306.5 0.0 0.4 47.0 0.8 0.0 823.6 11.9 37.5 13.3 1,413 101
    Folate, DFE (mcg) 145.3 n/a 24.9 2.3 0.0 306.5 0.0 0.4 47.0 0.8 0.0 823.6 11.9 57.7 13.3 1,434 102
    Folate, food (mcg) 145.3 n/a 24.9 2.3 0.0 306.5 0.0 0.4 47.0 0.8 0.0 823.6 11.9 8.4 13.3 1,384 99
    Folic acid (mcg) 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 29.0 0.0 29 2
    Fructose (g) 2.5 n/a n/a 0.0 n/a 11.2 n/a n/a 0.0 0.0 n/a 1.0 n/a 0.6 0.9 16 1
    Galactose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
    Glucose (dextrose) (g) 3.0 n/a n/a 0.0 n/a 11.2 n/a n/a 0.4 0.0 n/a 1.4 n/a 0.5 1.4 18 1
    Glutamic acid (g) 3.1 n/a 1.4 0.3 0.0 2.0 0.0 n/a 1.7 0.1 0.0 2.9 n/a 0.8 0.2 12 1
    Glycine (g) 0.5 n/a 0.1 0.0 0.0 0.4 0.0 n/a 0.4 0.0 0.0 1.3 n/a 0.1 0.0 3 0
    Histidine (g) 0.3 n/a 0.2 0.0 0.0 0.2 0.0 n/a 0.3 0.0 0.0 0.3 n/a 0.1 0.0 1 0
    Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Iron (mg) 7.1 n/a 0.2 0.0 0.0 7.9 0.0 0.0 1.8 0.0 0.0 10.7 0.3 1.3 0.1 29 2
    Isoleucine (g) 0.6 n/a 0.4 0.1 0.0 0.4 0.0 n/a 0.7 0.0 0.0 0.7 n/a 0.1 0.0 3 0
    Lactose (g) 0.0 n/a n/a 2.3 n/a 0.0 n/a n/a 0.0 0.8 n/a 0.0 n/a 0.0 0.0 3 0
    Leucine (g) 0.9 n/a 0.7 0.1 0.0 0.6 0.0 n/a 1.1 0.0 0.0 1.1 n/a 0.2 0.0 5 0
    Lysine (g) 1.0 n/a 0.5 0.1 0.0 0.4 0.0 n/a 0.9 0.0 0.0 1.4 n/a 0.1 0.0 4 0
    Magnesium (mg) 208.8 n/a 22.7 5.0 0.1 385.9 0.0 1.0 12.0 1.7 0.0 426.0 71.3 7.8 7.0 1,149 82
    Maltose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.4 0.0 0 0
    Manganese (mg) 1.4 n/a 0.0 0.0 0.0 2.3 0.0 0.0 0.0 0.0 0.0 4.0 n/a 0.2 0.1 8 1
    Methionine (g) 0.3 n/a 0.2 0.0 0.0 0.1 0.0 n/a 0.4 0.0 0.0 0.3 n/a 0.0 0.0 1 0
    Monounsaturated Fat (g) 0.0 n/a 7.9 0.0 0.0 0.1 0.0 0.0 3.7 0.0 0.0 0.0 2.7 0.2 0.0 15 1
    Niacin (mg) 9.6 n/a 0.2 0.0 0.0 13.6 0.0 0.0 0.1 0.0 0.0 2.9 0.2 1.5 0.1 28 2
    Pantothenic acid (mg) 2.7 n/a 0.8 0.2 0.0 4.5 0.0 n/a 1.5 0.1 0.0 0.5 n/a 0.1 0.1 10 1
    Phenylalanine (g) 0.7 n/a 0.3 0.1 0.0 0.4 0.0 n/a 0.7 0.0 0.0 1.2 n/a 0.1 0.0 4 0
    Phosphorus (mg) 517.6 n/a 215.5 45.5 0.0 374.6 0.0 1.2 198.0 15.2 0.0 278.3 1,197.9 33.4 20.3 2,897 207
    Phytosterols (mg) 45.4 n/a n/a n/a 0.0 n/a 0.0 0.3 n/a n/a 0.0 n/a n/a 0.0 10.5 56 4
    Polyunsaturated Fat (g) 0.4 n/a 1.0 0.0 0.0 0.5 0.0 0.0 1.9 0.0 0.0 0.5 0.4 0.5 0.0 5 0
    Potassium (mg) 3,822.7 n/a 292.6 70.3 0.5 3,995.2 0.2 1.9 138.0 23.4 0.1 1,965.3 219.8 33.8 102.2 10,666 762
    Proline (g) 0.6 n/a 0.6 0.2 0.0 0.4 0.0 n/a 0.5 0.1 0.0 1.1 n/a 0.3 0.0 4 0
    Protein (g) 18.3 n/a 6.7 1.5 0.0 11.4 0.0 0.0 12.6 0.5 0.0 20.6 56.2 2.6 0.8 131 9
    Retinol (mcg) 0.0 n/a 226.8 0.5 0.0 0.0 0.0 0.0 160.0 0.2 0.0 0.0 77.2 0.0 0.0 465 33
    Riboflavin (mg) 0.3 n/a 0.3 0.1 0.0 0.2 0.0 0.0 0.5 0.0 0.0 1.3 0.7 0.1 0.0 4 0
    Saturated Fat (g) 0.2 n/a 16.9 0.0 0.0 0.2 0.0 0.1 3.1 0.0 0.0 0.2 6.5 0.2 0.0 28 2
    Selenium (mcg) 2.7 n/a 4.8 1.4 0.0 5.7 0.0 0.0 30.7 0.5 0.0 34.1 25.1 5.8 0.4 111 8
    Serine (g) 0.7 n/a 0.4 0.1 0.0 0.4 0.0 n/a 1.0 0.0 0.0 1.0 n/a 0.1 0.0 4 0
    Sodium (mg) 54.5 n/a 93.0 18.9 2,325.5 45.4 1,162.7 0.1 142.0 6.3 581.4 420.3 514.8 172.5 2.8 5,540 396
    Starch (g) 140.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 13.7 0.0 154 11
    Sucrose (g) 1.5 n/a n/a 0.0 n/a 2.5 n/a n/a 0.0 0.0 n/a 1.4 n/a 0.0 0.7 6 0
    Sugar (g) 7.1 n/a 0.4 2.3 0.0 25.0 0.0 0.2 0.4 0.8 0.0 3.7 2.6 1.5 3.0 47 3
    Theobromine (mg) 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 0.0 0 0
    Thiamin (mg) 0.7 n/a 0.1 0.0 0.0 1.1 0.0 0.0 0.0 0.0 0.0 0.5 0.0 0.2 0.0 3 0
    Threonine (g) 0.6 n/a 0.3 0.0 0.0 0.3 0.0 n/a 0.6 0.0 0.0 1.2 n/a 0.1 0.0 3 0
    Tocopherol, alpha (mg) 0.1 n/a 0.8 0.0 0.0 16.3 0.0 0.0 1.1 0.0 0.0 16.5 0.1 0.1 0.0 35 2
    Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.1 n/a n/a 0.0 0 0
    Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 0 0
    Tocopherol, gamma (mg) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.5 0.0 n/a 0.8 n/a n/a 0.0 1 0
    Total Fat (g) 0.8 n/a 27.2 0.0 0.0 1.1 0.0 0.2 9.5 0.0 0.0 3.2 10.1 1.1 0.1 53 4
    Trans-monoenoic Fat 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 0.0 n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.2 n/a 0.1 0.0 0.0 0.2 0.0 n/a 0.2 0.0 0.0 0.6 n/a 0.0 0.0 1 0
    Tyrosine (g) 0.4 n/a 0.3 0.1 0.0 0.4 0.0 n/a 0.5 0.0 0.0 1.2 n/a 0.1 0.0 3 0
    Valine (g) 0.9 n/a 0.4 0.1 0.0 0.5 0.0 n/a 0.9 0.0 0.0 1.0 n/a 0.1 0.0 4 0
    Vitamin A, IU (IU) 18.2 n/a 843.8 6.8 0.0 120,650.5 0.0 0.6 540.0 2.3 0.0 66,603.7 301.0 0.0 1.4 188,968 13,498
    Vitamin A, RAE (mcg) 0.0 n/a 231.4 0.9 0.0 6,038.2 0.0 0.0 160.0 0.3 0.0 3,328.5 79.2 0.0 0.0 9,838 703
    Vitamin B-12 (mcg) 0.0 n/a 0.7 0.2 0.0 0.0 0.0 0.0 0.9 0.1 0.0 0.0 3.3 0.0 0.0 5 0
    Vitamin B-6 (mg) 2.7 n/a 0.0 0.0 0.0 1.7 0.0 0.0 0.2 0.0 0.0 1.0 0.2 0.0 0.1 6 0
    Vitamin C (mg) 178.9 n/a 2.0 0.0 0.0 238.4 0.0 0.0 0.0 0.0 0.0 31.2 0.0 0.0 5.2 456 33
    Vitamin D (IU) 0.0 n/a 20.4 0.0 0.0 0.0 0.0 0.0 82.0 0.0 0.0 0.0 7.9 0.0 0.0 110 8
    Water (g) 720.4 n/a 181.8 40.9 0.0 980.8 0.0 0.0 76.2 13.6 0.0 512.2 118.0 12.3 62.4 2,719 194
    Zinc (mg) 2.6 n/a 1.1 0.2 0.0 1.7 0.0 0.0 1.3 0.1 0.0 3.2 7.7 0.2 0.1 18 1

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