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Nutritional Facts: Double-Dutch Mac & Cheese With Chard

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.

  6 tablespoons (85g)
butter
1 cup (160g)
onions
2 (6g)
garlic cloves
1/4 cup (31g)
unbleached all-purpose flour
3 cups (732g)
reduced-fat milk
2 cups (0g)
gouda cheese
1/2 cup (0g)
gouda cheese
2 cups (0g)
edam cheese
1/4 teaspoon (0g)
cayenne pepper
1/8 teaspoon (0g)
ground nutmeg
1 1/2 lbs (681g)
swiss chard
12 ounces (363g)
elbow macaroni
1 cup (227g)
sourdough bread
1 teaspoon (2g)
cumin seeds
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.1 0.8 n/a n/a n/a n/a n/a n/a 1.6 0.7 n/a 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.2 0.0 0.1 0.8 n/a n/a n/a n/a n/a 0.8 1.7 0.8 n/a 4 0
Ash (g) 1.8 0.6 0.1 0.1 5.2 n/a n/a n/a 0.0 0.0 10.9 3.2 5.0 0.2 27 2
Aspartic acid (g) 0.1 0.1 0.0 0.1 2.2 n/a n/a n/a n/a n/a n/a 2.3 1.0 n/a 6 0
Beta-sitosterol (mg) 3.4 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 20.4 36.8 10.9 4.7 878.4 n/a n/a n/a 0.7 0.5 347.3 76.1 100.0 19.6 1,495 125
Calories 610.9 64.0 8.9 113.8 366.0 n/a n/a n/a 1.4 1.4 129.4 1,344.9 656.6 7.9 3,305 275
Calories (kj) 2,555.1 265.6 37.4 475.9 1,537.2 n/a n/a n/a 6.0 6.0 538.0 5,629.9 2,749.1 32.9 13,833 1,153
Campesterol (mg) 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 0.1 14.9 2.0 23.8 35.1 n/a n/a n/a 0.3 0.1 25.5 270.7 128.2 0.9 502 42
Cholesterol (mg) 183.2 0.0 0.0 0.0 58.6 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 242 20
Copper (mg) 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 1.2 1.0 0.3 0.0 3 0
Cystine (g) 0.0 0.0 0.0 0.1 0.8 n/a n/a n/a n/a n/a n/a 0.9 0.5 n/a 2 0
Dietary Fiber (g) 0.0 2.7 0.1 0.8 0.0 n/a n/a n/a 0.1 0.1 10.9 11.6 5.5 0.2 32 3
Folate (mcg) 2.6 30.4 0.2 57.2 36.6 n/a n/a n/a 0.5 0.2 95.3 859.2 336.3 0.2 1,419 118
Folate, DFE (mcg) 2.6 30.4 0.2 90.9 36.6 n/a n/a n/a 0.5 0.2 95.3 1,417.5 522.6 0.2 2,197 183
Folate, food (mcg) 2.6 30.4 0.2 9.1 36.6 n/a n/a n/a 0.5 0.2 95.3 65.3 70.4 0.2 311 26
Folic acid (mcg) 0.0 0.0 0.0 48.1 0.0 n/a n/a n/a 0.0 0.0 0.0 793.9 265.8 0.0 1,108 92
Fructose n/a 2.1 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0.4 n/a n/a 3 0
Galactose n/a 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 3.2 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0.4 n/a n/a 4 0
Glutamic acid (g) 0.2 0.4 0.0 1.1 5.7 n/a n/a n/a n/a n/a n/a 16.7 7.5 n/a 32 3
Glycine (g) 0.0 0.0 0.0 0.1 0.4 n/a n/a n/a n/a n/a n/a 1.6 0.8 n/a 3 0
Histidine (g) 0.0 0.0 0.0 0.1 0.5 n/a n/a n/a n/a n/a 0.2 1.1 0.5 n/a 2 0
Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 0.0 0.3 0.1 1.5 0.1 n/a n/a n/a 0.0 0.0 12.3 12.0 8.2 1.4 36 3
Isoleucine (g) 0.0 0.0 0.0 0.1 1.3 n/a n/a n/a n/a n/a 1.0 1.9 0.8 n/a 5 0
Lactose n/a 0.0 n/a n/a 36.7 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 37 3
Leucine (g) 0.1 0.0 0.0 0.2 2.4 n/a n/a n/a n/a n/a 0.9 3.6 1.6 n/a 9 1
Lysine (g) 0.1 0.1 0.0 0.1 1.7 n/a n/a n/a n/a n/a 0.7 1.1 0.7 n/a 4 0
Magnesium (mg) 1.7 16.0 1.5 6.9 80.5 n/a n/a n/a 0.7 0.5 551.6 192.1 63.6 7.7 923 77
Maltose n/a 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 7.1 n/a n/a 7 1
Manganese (mg) 0.0 0.2 0.1 0.2 0.1 n/a n/a n/a 0.0 0.0 2.5 3.3 1.2 0.1 8 1
Methionine (g) 0.0 0.0 0.0 0.1 0.6 n/a n/a n/a n/a n/a 0.1 0.5 0.3 n/a 2 0
Monounsaturated Fat (g) 17.9 0.0 0.0 0.0 4.1 n/a n/a n/a 0.0 0.0 0.3 0.6 0.8 0.3 24 2
Niacin (mg) 0.0 0.2 0.0 1.8 0.7 n/a n/a n/a 0.0 0.0 2.7 26.0 10.8 0.1 42 4
Pantothenic acid (mg) 0.1 0.2 0.0 0.1 2.6 n/a n/a n/a n/a n/a 1.2 1.6 0.8 n/a 7 1
Phenylalanine (g) 0.0 0.0 0.0 0.2 1.2 n/a n/a n/a n/a n/a 0.7 2.4 1.1 n/a 6 0
Phosphorus (mg) 20.4 46.4 9.2 33.8 673.4 n/a n/a n/a 1.3 0.6 313.3 685.2 259.0 10.5 2,053 171
Phytosterols n/a 24.0 n/a n/a n/a n/a n/a n/a 0.4 0.2 n/a n/a n/a 1.4 26 2
Polyunsaturated Fat (g) 2.6 0.0 0.0 0.1 0.5 n/a n/a n/a 0.0 0.0 0.5 2.0 1.8 0.1 8 1
Potassium (mg) 20.4 233.6 24.1 33.4 1,024.8 n/a n/a n/a 9.1 1.0 2,581.0 808.4 290.8 37.5 5,064 422
Proline (g) 0.1 0.0 0.0 0.4 2.7 n/a n/a n/a n/a n/a n/a 5.7 2.5 n/a 11 1
Protein (g) 0.7 1.8 0.4 3.2 24.2 n/a n/a n/a 0.1 0.0 12.3 47.3 26.7 0.4 117 10
Retinol (mcg) 571.7 0.0 0.0 0.0 402.6 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 974 81
Riboflavin (mg) 0.0 0.0 0.0 0.2 1.4 n/a n/a n/a 0.0 0.0 0.6 1.5 0.7 0.0 4 0
Saturated Fat (g) 43.8 0.1 0.0 0.0 9.2 n/a n/a n/a 0.0 0.1 0.2 1.0 1.1 0.0 56 5
Selenium (mcg) 0.9 0.8 0.9 10.6 18.3 n/a n/a n/a 0.0 0.0 6.1 229.1 61.6 0.1 328 27
Serine (g) 0.0 0.0 0.0 0.2 1.5 n/a n/a n/a n/a n/a n/a 2.2 1.0 n/a 5 0
Sodium (mg) 608.3 6.4 1.0 0.6 344.0 n/a n/a n/a 0.1 0.0 1,450.5 21.8 1,165.5 3.5 3,602 300
Starch n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 226.4 n/a n/a 226 19
Stigmasterol (mg) 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 1.6 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 1.7 n/a n/a 3 0
Sugar (g) 0.1 6.8 0.1 0.1 37.0 n/a n/a n/a 0.0 0.1 7.5 9.7 5.8 0.0 67 6
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 0.2 0.3 n/a n/a n/a 0.0 0.0 0.3 3.2 1.0 0.0 5 0
Threonine (g) 0.0 0.0 0.0 0.1 0.8 n/a n/a n/a n/a n/a 0.6 1.7 0.6 n/a 4 0
Tocopherol, alpha (mg) 2.0 0.0 0.0 0.1 0.2 n/a n/a n/a 0.1 0.0 12.9 0.4 0.4 0.1 16 1
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.2 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 0.0 n/a 0.4 0.0 n/a n/a n/a n/a 0.0 n/a 3.2 n/a n/a 4 0
Total Fat (g) 69.1 0.2 0.0 0.3 14.5 n/a n/a n/a 0.1 0.1 1.4 5.5 4.2 0.5 96 8
Trans-monoenoic Fat (g) 2.5 n/a n/a n/a 0.6 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 3 0
TransFatty acids (g) 2.8 n/a n/a n/a 0.6 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 3 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.3 n/a n/a n/a n/a n/a 0.1 0.7 0.3 n/a 1 0
Tyrosine (g) 0.0 0.0 0.0 0.1 1.1 n/a n/a n/a n/a n/a n/a 0.9 0.4 n/a 3 0
Valine (g) 0.0 0.0 0.0 0.1 1.6 n/a n/a n/a n/a n/a 0.7 2.1 1.0 n/a 6 0
Vitamin A, IU (IU) 2,129.1 3.2 0.5 0.6 1,390.8 n/a n/a n/a 187.2 0.3 41,650.0 0.0 0.0 26.7 45,388 3,782
Vitamin A, RAE (mcg) 582.8 0.0 0.0 0.0 402.6 n/a n/a n/a 9.4 0.0 2,083.9 0.0 0.0 1.3 3,080 257
Vitamin B-12 (mcg) 0.1 0.0 0.0 0.0 3.9 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 4 0
Vitamin B-6 (mg) 0.0 0.2 0.1 0.0 0.3 n/a n/a n/a 0.0 0.0 0.7 0.5 0.2 0.0 2 0
Vitamin C (mg) 0.0 11.8 1.9 0.0 1.5 n/a n/a n/a 0.3 0.0 204.3 0.0 0.5 0.2 220 18
Vitamin D (IU) 51.1 0.0 0.0 0.0 358.7 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 410 34
Water (g) 13.5 142.6 3.5 3.7 653.0 n/a n/a n/a 0.0 0.0 631.0 35.9 63.2 0.2 1,547 129
Zinc (mg) 0.1 0.3 0.1 0.2 3.5 n/a n/a n/a 0.0 0.0 2.5 5.1 2.1 0.1 14 1

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