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.
|
10 ounces (284g) frozen chopped spinach |
10 ounces (283g) frozen chopped kale |
2 tablespoons (27g) olive oil |
1 small (70g) onions |
2 (6g) garlic cloves |
1/4 lb (142g) smoked ham |
1/4 teaspoon (1g) pepper |
5 cups (1,185g) water |
1 1/2 cups (183g) yellow cornmeal |
1/2 teaspoon (3g) salt |
1/3 cup (28g) romano cheese |
1 1/2 cups (162g) Fontina cheese |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.1 | 0.0 | 0.3 | 1.3 | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.4 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.3 | 1.4 | 4 | 1 |
| Ash (g) | 4.1 | 2.5 | 0.0 | 0.2 | 0.1 | 5.7 | 0.0 | 1.2 | 2.1 | 3.0 | 1.9 | 6.1 | 27 | 3 |
| Aspartic acid (g) | 1.2 | 0.7 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.6 | 2.3 | 6 | 1 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 366.4 | 385.6 | 0.3 | 16.1 | 10.9 | 22.7 | 2.5 | 35.6 | 11.0 | 0.7 | 301.9 | 891.0 | 2,045 | 256 |
| Calories | 82.4 | 79.4 | 238.7 | 28.0 | 8.9 | 231.5 | 1.4 | 0.0 | 662.5 | 0.0 | 109.8 | 630.2 | 2,073 | 259 |
| Calories (kj) | 340.8 | 331.7 | 998.7 | 116.2 | 37.4 | 968.4 | 6.0 | 0.0 | 2,772.5 | 0.0 | 459.1 | 2,637.4 | 8,668 | 1,084 |
| Carbohydrates (g) | 12.0 | 13.9 | 0.0 | 6.5 | 2.0 | 1.6 | 0.4 | 0.0 | 140.7 | 0.0 | 1.0 | 2.5 | 181 | 23 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 78.1 | 0.0 | 0.0 | 0.0 | 0.0 | 29.5 | 187.9 | 296 | 37 |
| Copper (mg) | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 0.4 | 1 | 0 |
| Dietary Fiber (g) | 8.2 | 5.7 | 0.0 | 1.2 | 0.1 | 0.0 | 0.1 | 0.0 | 13.4 | 0.0 | 0.0 | 0.0 | 29 | 4 |
| Folate (mcg) | 411.8 | 48.2 | 0.0 | 13.3 | 0.2 | n/a | 0.1 | 0.0 | 45.8 | 0.0 | 2.0 | 9.7 | 531 | 66 |
| Folate, DFE (mcg) | 411.8 | 48.2 | 0.0 | 13.3 | 0.2 | n/a | 0.1 | 0.0 | 45.8 | 0.0 | 2.0 | 9.7 | 531 | 66 |
| Folate, food (mcg) | 411.8 | 48.2 | 0.0 | 13.3 | 0.2 | n/a | 0.1 | 0.0 | 45.8 | 0.0 | 2.0 | 9.7 | 531 | 66 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.5 | n/a | n/a | 0.9 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.7 | n/a | n/a | 1.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 1.4 | 0.9 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | 2.8 | 0.0 | 2.1 | 8.3 | 16 | 2 |
| Glycine (g) | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.2 | 0.7 | 3 | 0 |
| Histidine (g) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.3 | 1.6 | 3 | 0 |
| Hydroxyproline | 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 |
| Iron (mg) | 5.4 | 2.6 | 0.2 | 0.1 | 0.1 | 2.9 | 0.1 | 0.0 | 6.3 | 0.0 | 0.2 | 0.4 | 18 | 2 |
| Isoleucine (g) | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.5 | 2.2 | 4 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.8 | 0.0 | 0.9 | 4.3 | 8 | 1 |
| Lysine (g) | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.8 | 3.8 | 6 | 1 |
| Magnesium (mg) | 213.0 | 51.0 | 0.0 | 7.0 | 1.5 | n/a | 1.0 | 11.9 | 232.4 | 0.0 | 11.6 | 22.7 | 552 | 69 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.0 | 1.3 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Methionine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 1.1 | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 19.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.7 | 0.0 | 2.2 | 14.1 | 38 | 5 |
| Niacin (mg) | 1.4 | 2.0 | 0.0 | 0.1 | 0.0 | 7.3 | 0.0 | 0.0 | 6.6 | 0.0 | 0.0 | 0.2 | 18 | 2 |
| Pantothenic acid (mg) | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | 0.7 | 2 | 0 |
| Phenylalanine (g) | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.5 | 2.4 | 5 | 1 |
| Phosphorus (mg) | 139.2 | 82.2 | 0.0 | 20.3 | 9.2 | n/a | 0.9 | 0.0 | 441.0 | 0.0 | 215.6 | 560.5 | 1,469 | 184 |
| Phytosterols | n/a | n/a | 59.7 | 10.5 | n/a | n/a | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 71 | 9 |
| Polyunsaturated Fat (g) | 0.2 | 0.6 | 2.8 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 3.0 | 0.0 | 0.2 | 2.7 | 11 | 1 |
| Potassium (mg) | 982.6 | 944.0 | 0.3 | 102.2 | 24.1 | 482.8 | 7.6 | 11.9 | 525.2 | 0.2 | 24.4 | 103.7 | 3,209 | 401 |
| Proline (g) | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.3 | 0.0 | 1.1 | 5.4 | 9 | 1 |
| Protein (g) | 10.3 | 7.5 | 0.0 | 0.8 | 0.4 | 26.3 | 0.1 | 0.0 | 14.9 | 0.0 | 9.0 | 41.5 | 111 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 25.5 | 418.0 | 443 | 55 |
| Riboflavin (mg) | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.3 | 2 | 0 |
| Saturated Fat (g) | 0.1 | 0.2 | 3.7 | 0.0 | 0.0 | 4.4 | 0.0 | 0.0 | 0.9 | 0.0 | 4.9 | 31.1 | 45 | 6 |
| Selenium (mcg) | 17.0 | 2.6 | 0.0 | 0.4 | 0.9 | n/a | 0.0 | 0.0 | 28.4 | 0.0 | 4.1 | 23.5 | 77 | 10 |
| Serine (g) | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.5 | 2.4 | 4 | 1 |
| Sodium (mg) | 210.2 | 42.5 | 0.5 | 2.8 | 1.0 | 1,961.0 | 0.1 | 35.6 | 64.1 | 1,162.7 | 340.5 | 1,296.0 | 5,117 | 640 |
| Starch (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.7 | n/a | n/a | 0.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 1.8 | n/a | 0.0 | 3.0 | 0.1 | n/a | 0.0 | 0.0 | 1.2 | 0.0 | 0.2 | 2.5 | 9 | 1 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.3 | 1.5 | 3 | 0 |
| Tocopherol, alpha (mg) | 8.2 | n/a | 3.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | 0.4 | 13 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.4 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | 3.4 | n/a | n/a | n/a | 4 | 1 |
| Total Fat (g) | 1.6 | 1.3 | 27.0 | 0.1 | 0.0 | 13.2 | 0.0 | 0.0 | 6.6 | 0.0 | 7.6 | 50.4 | 108 | 13 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | 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 |
| Tryptophan (g) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.6 | 1 | 0 |
| Tyrosine (g) | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.5 | 2.5 | 4 | 1 |
| Valine (g) | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.0 | 0.6 | 3.1 | 5 | 1 |
| Vitamin A, IU (IU) | 33,301.8 | 17,727.0 | 0.0 | 1.4 | 0.5 | n/a | 3.1 | 0.0 | 391.6 | 0.0 | 117.7 | 1,479.1 | 53,022 | 6,628 |
| Vitamin A, RAE (mcg) | 1,664.2 | 887.3 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 20.1 | 0.0 | 27.2 | 422.8 | 3,022 | 378 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 2.7 | 3 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.3 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 15.6 | 111.4 | 0.0 | 5.2 | 1.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 134 | 17 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5.7 | 37.3 | 43 | 5 |
| Water (g) | 256.1 | 258.3 | 0.0 | 62.4 | 3.5 | 95.1 | 0.1 | 1,183.8 | 18.8 | 0.0 | 8.8 | 61.4 | 1,948 | 244 |
| Zinc (mg) | 1.6 | 0.5 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 3.3 | 0.0 | 0.7 | 5.7 | 12 | 2 |
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