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Nutritional Facts: Broccoli Smashed Potatoes

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 lb (454g)
yukon gold potatoes
4 cups (284g)
broccoli florets
1 (89g)
leeks
1/2 cup (122g)
low-fat milk
1 to taste (0g)
salt & freshly ground black pepper
4 teaspoons (19g)
unsalted butter
1/2 teaspoon (1g)
ground mace
Total 1 serving
Alanine (g) 0.3 0.3 0.1 0.1 n/a 0.0 n/a 1 0
Alcohol (g) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.4 0.4 0.1 0.1 n/a 0.0 n/a 1 0
Ash (g) 4.2 2.6 0.9 0.9 n/a 0.0 0.0 9 2
Aspartic acid (g) 2.1 0.6 0.1 0.4 n/a 0.0 n/a 3 1
Beta-sitosterol n/a n/a n/a 0.0 n/a 0.8 n/a 1 0
Caffeine (mg) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 22.7 136.3 52.5 152.5 n/a 4.5 2.1 371 93
Calories 395.0 79.5 54.3 51.2 n/a 135.7 4.0 720 180
Calories (kj) 1,657.1 332.3 227.0 215.9 n/a 567.8 16.9 3,017 754
Campesterol n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Carbohydrates (g) 91.4 14.9 12.6 6.1 n/a 0.0 0.4 125 31
Cholesterol (mg) 0.0 0.0 0.0 6.1 n/a 40.7 0.0 47 12
Copper (mg) 0.9 0.1 0.1 0.0 n/a 0.0 0.0 1 0
Cystine (g) 0.1 0.1 0.0 0.1 n/a 0.0 n/a 0 0
Dietary Fiber (g) 8.2 n/a 1.6 0.0 n/a 0.0 0.2 10 2
Folate (mcg) 45.4 201.6 57.0 6.1 n/a 0.6 0.6 311 78
Folate, DFE (mcg) 45.4 201.6 57.0 6.1 n/a 0.6 0.6 311 78
Folate, food (mcg) 45.4 201.6 57.0 6.1 n/a 0.6 0.6 311 78
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Fructose (g) 1.4 n/a n/a 0.0 n/a n/a n/a 1 0
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 1.7 n/a n/a 0.0 n/a n/a n/a 2 0
Glutamic acid (g) 1.4 1.1 0.2 1.0 n/a 0.0 n/a 4 1
Glycine (g) 0.3 0.3 0.1 0.1 n/a 0.0 n/a 1 0
Histidine (g) 0.2 0.1 0.0 0.1 n/a 0.0 n/a 0 0
Iron (mg) 1.4 2.5 1.9 0.0 n/a 0.0 0.1 6 1
Isoleucine (g) 0.3 0.3 0.0 0.2 n/a 0.0 n/a 1 0
Lactose (g) 0.0 n/a n/a 6.3 n/a n/a n/a 6 2
Leucine (g) 0.5 0.4 0.1 0.5 n/a 0.0 n/a 1 0
Lysine (g) 0.5 0.4 0.1 0.4 n/a 0.0 n/a 1 0
Magnesium (mg) 99.9 71.0 24.9 13.4 n/a 0.4 1.4 211 53
Maltose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.6 0.7 0.4 0.0 n/a 0.0 0.0 2 0
Methionine (g) 0.1 0.1 0.0 0.1 n/a 0.0 n/a 0 0
Monounsaturated Fat (g) 0.0 0.1 0.0 0.3 n/a 4.0 0.1 4 1
Niacin (mg) 6.5 1.8 0.4 0.1 n/a 0.0 0.0 9 2
Pantothenic acid (mg) 2.4 1.5 0.1 0.4 n/a 0.0 n/a 4 1
Phenylalanine (g) 0.4 0.2 0.0 0.2 n/a 0.0 n/a 1 0
Phosphorus (mg) 199.8 187.4 31.2 115.9 n/a 4.5 0.9 540 135
Phytosterols n/a n/a n/a n/a n/a n/a 0.6 1 0
Polyunsaturated Fat (g) 0.2 0.5 0.1 0.0 n/a 0.6 0.0 1 0
Potassium (mg) 1,720.6 923.0 160.2 183.0 n/a 4.5 3.9 2,995 749
Proline (g) 0.3 0.3 0.1 0.4 n/a 0.0 n/a 1 0
Protein (g) 8.5 8.5 1.3 4.1 n/a 0.2 0.1 23 6
Retinol (mcg) 0.0 0.0 0.0 70.8 n/a 127.0 0.0 198 49
Riboflavin (mg) 0.1 0.3 0.0 0.2 n/a 0.0 0.0 1 0
Saturated Fat (g) 0.1 0.2 0.0 0.8 n/a 9.7 0.1 11 3
Selenium (mcg) 1.4 8.5 0.9 4.0 n/a 0.2 0.0 15 4
Serine (g) 0.4 0.3 0.1 0.3 n/a 0.0 n/a 1 0
Sodium (mg) 18.2 76.7 17.8 53.7 n/a 2.1 0.7 169 42
Stigmasterol n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Sucrose (g) 0.9 n/a n/a 0.0 n/a n/a n/a 1 0
Sugar (g) 3.9 n/a 3.5 6.3 n/a 0.0 n/a 14 3
Theobromine (mg) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.5 0.2 0.1 0.0 n/a 0.0 0.0 1 0
Threonine (g) 0.3 0.3 0.1 0.1 n/a 0.0 n/a 1 0
Tocopherol, alpha (mg) 0.0 n/a 0.8 0.0 n/a 0.4 n/a 1 0
Tocopherol, beta n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Total Fat (g) 0.5 1.0 0.3 1.2 n/a 15.4 0.3 19 5
Tryptophan (g) 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Tyrosine (g) 0.3 0.2 0.0 0.2 n/a 0.0 n/a 1 0
Valine (g) 0.5 0.4 0.0 0.3 n/a 0.0 n/a 1 0
Vitamin A, IU (IU) 13.6 8,520.0 1,483.6 239.1 n/a 473.1 6.8 10,736 2,684
Vitamin A, RAE (mcg) 0.0 426.0 73.9 70.8 n/a 129.5 0.3 700 175
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.6 n/a 0.0 0.0 1 0
Vitamin B-6 (mg) 1.4 0.5 0.2 0.0 n/a 0.0 0.0 2 1
Vitamin C (mg) 59.0 264.7 10.7 0.0 n/a 0.0 0.2 335 84
Vitamin D (IU) 0.0 0.0 0.0 58.6 n/a 11.4 0.0 70 17
Water (g) 349.5 257.6 73.9 109.7 n/a 3.4 0.1 794 199
Zinc (mg) 1.4 1.1 0.1 0.5 n/a 0.0 0.0 3 1

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.

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