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.
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1 cup (124g) zucchini |
1 cup (124g) yellow squash |
1 cup (70g) fresh mushrooms |
1/2 teaspoon (1g) garlic |
6 tablespoons (1,800g) Fleischmann's margarine |
1 teaspoon (0g) italian seasoning |
1 1/4 teaspoons (8g) salt |
1 cup (128g) carrots |
1 cup (71g) broccoli florets |
6 tablespoons (47g) flour |
1/2 teaspoon (1g) white pepper |
3 cups (732g) 1% low-fat milk |
1/2 cup (50g) parmesan cheese |
16 ounces (456g) lasagna noodles |
1 lb (454g) lowfat mozzarella cheese |
15 ounces (425g) low-fat ricotta cheese |
10 ounces (312g) frozen spinach |
3 tablespoons (15g) parmesan cheese |
1 to taste (10g) fresh parsley |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.8 | 0.6 | 2.0 | 3.4 | 2.1 | 0.7 | 0.2 | n/a | 10 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.7 | 0.8 | 2.2 | 4.7 | 2.7 | 1.5 | 0.2 | n/a | 13 | 2 |
| Ash (g) | 0.7 | 0.7 | 0.6 | 0.0 | n/a | n/a | 7.5 | 1.2 | 0.7 | 0.2 | 0.0 | 5.5 | 4.0 | 4.0 | 14.9 | 4.9 | 4.5 | 1.2 | n/a | 51 | 8 |
| Aspartic acid (g) | 0.2 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.2 | 0.2 | n/a | 2.3 | 1.3 | 2.8 | 8.0 | 4.3 | 1.3 | 0.4 | n/a | 22 | 4 |
| Beta-sitosterol | n/a | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 19.8 | 19.8 | 2.1 | 2.5 | n/a | n/a | 1.8 | 42.2 | 34.1 | 7.0 | 3.2 | 915.0 | 554.5 | 95.8 | 3,553.4 | 1,156.7 | 403.0 | 166.4 | n/a | 6,977 | 1,163 |
| Calories | 21.1 | 21.1 | 15.4 | 2.1 | n/a | n/a | 0.0 | 52.5 | 19.9 | 170.6 | 3.6 | 307.4 | 215.5 | 1,691.8 | 1,154.2 | 586.8 | 90.6 | 64.7 | n/a | 4,417 | 736 |
| Calories (kj) | 86.8 | 86.8 | 65.1 | 8.7 | n/a | n/a | 0.0 | 221.4 | 83.1 | 713.9 | 14.9 | 1,295.6 | 902.5 | 7,081.7 | 4,834.8 | 2,457.9 | 374.9 | 270.8 | n/a | 18,499 | 3,083 |
| Campesterol | n/a | n/a | 1.4 | 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 | n/a | 1 | 0 |
| Carbohydrates (g) | 3.9 | 3.9 | 2.3 | 0.5 | n/a | n/a | 0.0 | 12.3 | 3.7 | 35.8 | 0.8 | 36.5 | 2.0 | 340.5 | 12.6 | 21.9 | 13.2 | 0.6 | n/a | 490 | 82 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36.6 | 44.0 | 0.0 | 290.8 | 131.8 | 0.0 | 13.2 | n/a | 516 | 86 |
| Copper (mg) | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 1.3 | 0.1 | 0.1 | 0.4 | 0.0 | n/a | 3 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.8 | 0.1 | 1.2 | 0.7 | 0.4 | 0.1 | 0.0 | n/a | 4 | 1 |
| Dietary Fiber (g) | 1.2 | 1.2 | 0.7 | 0.0 | n/a | n/a | 0.0 | 3.6 | n/a | 1.3 | 0.3 | 0.0 | 0.0 | 14.6 | 0.0 | 0.0 | 9.1 | 0.0 | n/a | 32 | 5 |
| Folate (mcg) | 29.8 | 29.8 | 11.9 | 0.0 | n/a | n/a | 0.0 | 24.3 | 50.4 | 85.8 | 0.1 | 36.6 | 5.0 | 1,080.7 | 40.9 | 55.3 | 453.0 | 1.5 | n/a | 1,905 | 318 |
| Folate, DFE (mcg) | 29.8 | 29.8 | 11.9 | 0.0 | n/a | n/a | 0.0 | 24.3 | 50.4 | 136.4 | 0.1 | 36.6 | 5.0 | 1,783.0 | 40.9 | 55.3 | 453.0 | 1.5 | n/a | 2,658 | 443 |
| Folate, food (mcg) | 29.8 | 29.8 | 11.9 | 0.0 | n/a | n/a | 0.0 | 24.3 | 50.4 | 13.6 | 0.1 | 36.6 | 5.0 | 82.1 | 40.9 | 55.3 | 453.0 | 1.5 | n/a | 834 | 139 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 72.2 | 0.0 | 0.0 | 0.0 | 998.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1,071 | 178 |
| Fructose (g) | 1.7 | 1.7 | 0.1 | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | 0.0 | 0.1 | 0.5 | n/a | n/a | 0.6 | 0.0 | n/a | 5 | 1 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.3 | 1.3 | 1.0 | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | 0.0 | 0.1 | 0.5 | n/a | n/a | 0.7 | 0.0 | n/a | 6 | 1 |
| Glutamic acid (g) | 0.2 | 0.2 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.3 | 1.6 | n/a | 5.7 | 4.3 | 21.0 | 25.8 | 10.5 | 1.6 | 1.3 | n/a | 73 | 12 |
| Glycine (g) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.5 | 0.4 | 2.0 | 2.1 | 1.3 | 0.7 | 0.1 | n/a | 8 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.6 | 0.5 | 1.4 | 4.1 | 2.0 | 0.2 | 0.2 | n/a | 9 | 2 |
| Hydroxyproline | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.5 | 0.5 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.6 | 2.2 | 0.2 | 0.2 | 0.5 | 15.0 | 1.0 | 1.9 | 5.9 | 0.1 | n/a | 29 | 5 |
| Isoleucine (g) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 1.4 | 1.0 | 2.3 | 5.3 | 2.5 | 0.4 | 0.3 | n/a | 14 | 2 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 38.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 38 | 6 |
| Leucine (g) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.3 | n/a | 2.7 | 1.9 | 4.5 | 10.7 | 5.3 | 0.6 | 0.6 | n/a | 27 | 5 |
| Lysine (g) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 2.1 | 1.5 | 1.4 | 11.2 | 5.8 | 0.8 | 0.4 | n/a | 24 | 4 |
| Magnesium (mg) | 22.3 | 22.3 | 6.3 | 0.4 | n/a | n/a | 0.1 | 15.4 | 17.8 | 10.3 | 1.1 | 80.5 | 19.0 | 241.7 | 104.5 | 63.8 | 234.3 | 5.7 | n/a | 845 | 141 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 8.9 | n/a | n/a | 0.0 | 0.0 | n/a | 9 | 2 |
| Manganese (mg) | 0.2 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 4.2 | 0.0 | 0.0 | 2.2 | 0.0 | n/a | 8 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.6 | 0.5 | 0.7 | 3.1 | 1.2 | 0.2 | 0.2 | n/a | 7 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 4.2 | 0.8 | 20.5 | 9.8 | 0.0 | 1.3 | n/a | 39 | 6 |
| Niacin (mg) | 0.6 | 0.6 | 2.5 | 0.0 | n/a | n/a | 0.0 | 1.3 | 0.5 | 2.8 | 0.0 | 0.7 | 0.1 | 32.7 | 0.5 | 0.3 | 1.6 | 0.0 | n/a | 44 | 7 |
| Pantothenic acid (mg) | 0.3 | 0.3 | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.4 | 0.2 | n/a | 2.6 | 0.2 | 2.0 | 0.4 | 1.0 | 0.3 | 0.0 | n/a | 9 | 1 |
| Phenylalanine (g) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 1.2 | 1.0 | 3.0 | 5.8 | 2.4 | 0.6 | 0.3 | n/a | 15 | 2 |
| Phosphorus (mg) | 47.1 | 47.1 | 60.2 | 2.1 | n/a | n/a | 0.0 | 44.8 | 46.9 | 50.6 | 2.1 | 695.4 | 364.5 | 861.8 | 2,103.9 | 778.2 | 153.1 | 109.4 | n/a | 5,367 | 895 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Polyunsaturated Fat (g) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.3 | 0.6 | 2.6 | 2.1 | 1.1 | 0.3 | 0.2 | n/a | 8 | 1 |
| Potassium (mg) | 323.6 | 323.6 | 222.6 | 5.6 | n/a | n/a | 0.6 | 409.6 | 230.8 | 50.2 | 0.9 | 1,098.0 | 62.5 | 1,016.9 | 381.7 | 531.6 | 1,080.9 | 18.8 | n/a | 5,758 | 960 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.6 | n/a | 2.6 | 2.3 | 7.2 | 11.4 | 4.6 | 0.6 | 0.7 | n/a | 30 | 5 |
| Protein (g) | 1.5 | 1.5 | 2.2 | 0.1 | n/a | n/a | 0.0 | 1.2 | 2.1 | 4.8 | 0.1 | 24.7 | 19.2 | 59.5 | 110.2 | 48.4 | 11.3 | 5.8 | n/a | 293 | 49 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 424.6 | 111.5 | 0.0 | 563.5 | 446.5 | 0.0 | 33.5 | n/a | 1,579 | 263 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 1.4 | 0.2 | 1.8 | 1.4 | 0.8 | 0.7 | 0.1 | n/a | 7 | 1 |
| Saturated Fat (g) | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 4.6 | 8.7 | 1.3 | 46.0 | 21.0 | 0.1 | 2.6 | n/a | 85 | 14 |
| Selenium (mcg) | 0.2 | 0.2 | 6.5 | 0.2 | n/a | n/a | 0.0 | 0.1 | 2.1 | 15.9 | 0.0 | 24.2 | 8.9 | 288.2 | 65.4 | 71.0 | 18.7 | 2.7 | n/a | 504 | 84 |
| Serine (g) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 1.5 | 1.1 | 2.8 | 6.4 | 2.5 | 0.5 | 0.3 | n/a | 16 | 3 |
| Sodium (mg) | 9.9 | 9.9 | 3.5 | 0.2 | n/a | n/a | 2,906.9 | 88.3 | 19.2 | 0.9 | 0.1 | 322.1 | 764.5 | 27.4 | 2,812.7 | 531.6 | 231.2 | 229.4 | n/a | 7,958 | 1,326 |
| Starch (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.8 | n/a | n/a | n/a | n/a | n/a | 284.8 | n/a | n/a | 0.0 | n/a | n/a | 287 | 48 |
| Stigmasterol | n/a | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Sucrose (g) | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 4.6 | n/a | n/a | n/a | 0.0 | 0.1 | 2.2 | n/a | n/a | 0.7 | 0.0 | n/a | 8 | 1 |
| Sugar (g) | 3.1 | 3.1 | 1.4 | 0.0 | n/a | n/a | 0.0 | 6.1 | n/a | 0.1 | n/a | 38.1 | 0.5 | 12.2 | 5.1 | 1.3 | 2.0 | 0.1 | n/a | 73 | 12 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 4.1 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 5 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 0.7 | 0.7 | 2.1 | 4.2 | 2.2 | 0.7 | 0.2 | n/a | 11 | 2 |
| Tocopherol, alpha (mg) | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.8 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.5 | 0.6 | 0.3 | 9.1 | 0.0 | n/a | 12 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | 4.0 | n/a | n/a | 0.4 | n/a | n/a | 5 | 1 |
| Total Fat (g) | 0.4 | 0.4 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.2 | 0.5 | 0.0 | 7.1 | 14.3 | 6.9 | 72.3 | 33.6 | 1.8 | 4.3 | n/a | 142 | 24 |
| Trans-monoenoic Fat (g) | 0.0 | 0.0 | n/a | 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 | 0 | 0 |
| TransFatty acids (g) | 0.0 | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.3 | 0.8 | 1.5 | 0.5 | 0.3 | 0.1 | n/a | 4 | 1 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 1.0 | 1.2 | 1.1 | 6.4 | 2.5 | 0.7 | 0.3 | n/a | 14 | 2 |
| Valine (g) | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 1.6 | 1.3 | 2.7 | 6.9 | 3.0 | 0.6 | 0.4 | n/a | 17 | 3 |
| Vitamin A, IU (IU) | 248.0 | 248.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 21,383.7 | 2,130.0 | 0.0 | 0.0 | 1,434.7 | 432.5 | 0.0 | 2,185.7 | 1,632.9 | 36,632.0 | 129.8 | n/a | 66,457 | 11,076 |
| Vitamin A, RAE (mcg) | 12.4 | 12.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1,068.8 | 106.5 | 0.0 | 0.0 | 424.6 | 114.5 | 0.0 | 577.1 | 455.0 | 1,830.7 | 34.4 | n/a | 4,636 | 773 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 1.1 | 0.0 | 3.7 | 1.2 | 0.0 | 0.3 | n/a | 10 | 2 |
| Vitamin B-6 (mg) | 0.2 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.6 | 0.3 | 0.1 | 0.5 | 0.0 | n/a | 3 | 0 |
| Vitamin C (mg) | 22.2 | 22.2 | 1.5 | 0.4 | n/a | n/a | 0.0 | 7.6 | 66.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.2 | 0.0 | n/a | 137 | 23 |
| Vitamin D (IU) | 0.0 | 0.0 | 4.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 351.4 | 10.5 | 0.0 | 54.5 | 25.5 | 0.0 | 3.2 | n/a | 450 | 75 |
| Water (g) | 117.5 | 117.5 | 64.7 | 0.8 | n/a | n/a | 0.0 | 113.0 | 64.4 | 5.6 | 0.1 | 658.2 | 10.4 | 45.1 | 244.4 | 316.4 | 281.7 | 3.1 | n/a | 2,043 | 341 |
| Zinc (mg) | 0.4 | 0.4 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.3 | 0.3 | 0.0 | 3.1 | 1.9 | 6.4 | 12.5 | 5.7 | 1.7 | 0.6 | n/a | 34 | 6 |
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.