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Nutritional Facts: cope's cauliflower 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.

  1 head (588g)
cauliflower
1/3 cup (79g)
water
1/2 cup (0g)
mayonnaise
1 tablespoon (10g)
onions
2 teaspoons (10g)
prepared mustard
1/4 teaspoon (2g)
salt
1 cup (113g)
monterey jack cheese
1 to taste (0g)
seasoned bread crumbs
Total 1 serving
Alanine (g) 0.7 n/a n/a 0.0 0.0 0.0 0.8 n/a 1 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.5 n/a n/a 0.0 0.0 0.0 1.0 n/a 2 0
Ash (g) 4.5 0.1 n/a 0.0 0.4 1.5 4.0 n/a 10 2
Aspartic acid (g) 1.0 n/a n/a 0.0 0.0 0.0 1.8 n/a 3 0
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 129.4 2.4 n/a 2.3 5.8 0.4 843.0 n/a 983 164
Calories 147.0 0.0 n/a 4.0 6.7 0.0 421.5 n/a 579 97
Calories (kj) 611.5 0.0 n/a 16.6 27.8 0.0 1,765.1 n/a 2,421 403
Carbohydrates (g) 29.2 0.0 n/a 0.9 0.5 0.0 0.8 n/a 31 5
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 100.6 n/a 101 17
Copper (mg) 0.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Cystine (g) 0.1 n/a n/a 0.0 0.0 0.0 0.1 n/a 0 0
Dietary Fiber (g) 11.8 0.0 n/a 0.2 0.3 0.0 0.0 n/a 12 2
Folate (mcg) 335.2 0.0 n/a 1.9 0.7 0.0 20.3 n/a 358 60
Folate, DFE (mcg) 335.2 0.0 n/a 1.9 0.7 0.0 20.3 n/a 358 60
Folate, food (mcg) 335.2 0.0 n/a 1.9 0.7 0.0 20.3 n/a 358 60
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 5.7 n/a n/a 0.1 0.0 n/a n/a n/a 6 1
Galactose (g) 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 5.5 n/a n/a 0.2 0.0 n/a n/a n/a 6 1
Glutamic acid (g) 1.5 n/a n/a 0.0 0.1 0.0 6.8 n/a 8 1
Glycine (g) 0.4 n/a n/a 0.0 0.0 0.0 0.5 n/a 1 0
Histidine (g) 0.3 n/a n/a 0.0 0.0 0.0 1.0 n/a 1 0
Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 2.5 0.0 n/a 0.0 0.2 0.0 0.8 n/a 3 1
Isoleucine (g) 0.4 n/a n/a 0.0 0.0 0.0 1.7 n/a 2 0
Lactose (g) 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Leucine (g) 0.6 n/a n/a 0.0 0.0 0.0 2.6 n/a 3 1
Lysine (g) 1.3 n/a n/a 0.0 0.0 0.0 2.3 n/a 4 1
Magnesium (mg) 88.2 0.8 n/a 1.0 4.9 0.0 30.5 n/a 125 21
Maltose (g) 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.9 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Methionine (g) 0.1 n/a n/a 0.0 0.0 0.0 0.7 n/a 1 0
Monounsaturated Fat (g) 0.1 0.0 n/a 0.0 0.3 0.0 9.9 n/a 10 2
Niacin (mg) 3.0 0.0 n/a 0.0 0.1 0.0 0.1 n/a 3 1
Pantothenic acid (mg) 3.9 0.0 n/a 0.0 0.0 0.0 0.2 n/a 4 1
Phenylalanine (g) 0.4 n/a n/a 0.0 0.0 0.0 1.5 n/a 2 0
Phosphorus (mg) 258.7 0.0 n/a 2.9 10.6 0.0 501.7 n/a 774 129
Phytosterols (mg) 105.8 n/a n/a 1.5 n/a 0.0 n/a n/a 107 18
Polyunsaturated Fat (g) 0.1 0.0 n/a 0.0 0.1 0.0 1.0 n/a 1 0
Potassium (mg) 1,758.1 0.8 n/a 14.6 13.8 0.1 91.5 n/a 1,879 313
Proline (g) 0.4 n/a n/a 0.0 0.0 0.0 3.1 n/a 4 1
Protein (g) 11.3 0.0 n/a 0.1 0.4 0.0 27.7 n/a 39 7
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 217.0 n/a 217 36
Riboflavin (mg) 0.4 0.0 n/a 0.0 0.0 0.0 0.4 n/a 1 0
Saturated Fat (g) 0.4 0.0 n/a 0.0 0.0 0.0 21.5 n/a 22 4
Selenium (mcg) 3.5 0.0 n/a 0.1 3.3 0.0 16.4 n/a 23 4
Serine (g) 0.5 n/a n/a 0.0 0.0 0.0 1.6 n/a 2 0
Sodium (mg) 176.4 2.4 n/a 0.4 113.5 581.4 605.7 n/a 1,480 247
Starch n/a n/a n/a 0.0 0.1 n/a n/a n/a 0 0
Sucrose (g) 0.0 n/a n/a 0.1 0.0 n/a n/a n/a 0 0
Sugar (g) 11.2 0.0 n/a 0.4 0.1 0.0 0.6 n/a 12 2
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.3 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Threonine (g) 0.4 n/a n/a 0.0 0.0 0.0 1.0 n/a 1 0
Tocopherol, alpha (mg) 0.5 0.0 n/a 0.0 0.0 0.0 0.3 n/a 1 0
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 1.2 n/a n/a 0.0 0.2 n/a n/a n/a 1 0
Total Fat (g) 1.6 0.0 n/a 0.0 0.4 0.0 34.2 n/a 36 6
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.1 n/a n/a 0.0 0.0 0.0 0.4 n/a 0 0
Tyrosine (g) 0.3 n/a n/a 0.0 0.0 0.0 1.3 n/a 2 0
Valine (g) 0.7 n/a n/a 0.0 0.0 0.0 1.8 n/a 3 0
Vitamin A, IU (IU) 0.0 0.0 n/a 0.2 7.1 0.0 869.0 n/a 876 146
Vitamin A, RAE (mcg) 0.0 0.0 n/a 0.0 0.4 0.0 223.7 n/a 224 37
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.9 n/a 1 0
Vitamin B-6 (mg) 1.1 0.0 n/a 0.0 0.0 0.0 0.1 n/a 1 0
Vitamin C (mg) 283.4 0.0 n/a 0.7 0.2 0.0 0.0 n/a 284 47
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 24.9 n/a 25 4
Water (g) 541.4 78.8 n/a 8.9 8.3 0.0 46.3 n/a 684 114
Zinc (mg) 1.6 0.0 n/a 0.0 0.1 0.0 3.4 n/a 5 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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