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Nutritional Facts: Garden Cottage Crunch!

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.

  1/2 cup (75g)
red bell peppers
1/2 cup (64g)
carrots
1/2 cup (90g)
chopped tomatoes
2 tablespoons (31g)
lemon juice
3 tablespoons (18g)
green onions
3 tablespoons (8g)
fresh basil
1 teaspoon (2g)
lemon zest
1/4 teaspoon (1g)
onion salt
1 to taste (0g)
fresh ground black pepper
1 cup (210g)
large curd cottage cheese
2 large (30g)
butter lettuce leaves
2 (60g)
flour tortillas
Total 1 serving
Alanine (g) 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.8 0.0 0.2 1 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 n/a 1.0 0.0 0.2 1 1
Ash (g) 0.4 0.6 0.5 0.1 0.1 0.1 0.0 0.0 n/a 3.0 0.2 1.4 6 3
Aspartic acid (g) 0.2 0.1 0.1 n/a 0.0 0.0 n/a 0.0 n/a 1.9 0.0 0.2 3 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 5.2 21.1 9.0 1.8 13.0 14.1 2.7 2.3 n/a 174.3 10.5 77.4 331 166
Calories 23.1 26.2 16.2 6.7 5.8 1.8 0.9 2.0 n/a 205.8 3.9 187.2 480 240
Calories (kj) 96.1 110.7 66.6 27.8 24.3 7.5 3.9 8.6 n/a 865.2 16.5 783.0 2,010 1,005
Carbohydrates (g) 4.5 6.1 3.5 2.1 1.3 0.2 0.3 0.5 n/a 7.1 0.7 30.8 57 29
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 35.7 0.0 0.0 36 18
Copper (mg) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.0 0.1 0 0
Cystine (g) 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.1 0.0 0.1 0 0
Dietary Fiber (g) 1.6 1.8 1.1 0.1 0.5 0.1 0.2 0.1 n/a 0.0 0.3 1.9 8 4
Folate (mcg) 34.3 12.2 13.5 6.1 11.5 5.4 0.3 0.4 n/a 25.2 21.9 62.4 193 97
Folate, DFE (mcg) 34.3 12.2 13.5 6.1 11.5 5.4 0.3 0.4 n/a 25.2 21.9 100.8 232 116
Folate, food (mcg) 34.3 12.2 13.5 6.1 11.5 5.4 0.3 0.4 n/a 25.2 21.9 7.2 138 69
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 55.2 55 28
Fructose (g) 1.7 0.4 1.2 0.3 n/a 0.0 n/a 0.0 n/a 0.0 0.2 n/a 4 2
Galactose (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) (g) 1.4 0.4 1.1 0.3 n/a 0.0 n/a 0.0 n/a 0.0 0.1 n/a 3 2
Glutamic acid (g) 0.2 0.2 0.4 n/a 0.1 0.0 n/a 0.0 n/a 5.5 0.1 1.7 8 4
Glycine (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.5 0.0 0.2 1 0
Histidine (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.7 0.0 0.1 1 0
Iron (mg) 0.3 0.2 0.2 0.0 0.3 0.3 0.0 0.0 n/a 0.1 0.4 2.0 4 2
Isoleucine (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 1.2 0.0 0.2 2 1
Lactose (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 5.6 0.0 n/a 6 3
Leucine (g) 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 n/a 2.3 0.0 0.4 3 1
Lysine (g) 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 n/a 2.0 0.0 0.1 2 1
Magnesium (mg) 8.9 7.7 9.9 1.8 3.6 5.1 0.3 0.7 n/a 16.8 3.9 13.2 72 36
Maltose (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Manganese (mg) 0.1 0.1 0.1 0.0 0.0 0.1 n/a 0.0 n/a 0.0 0.1 0.3 1 0
Methionine (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.6 0.0 0.1 1 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1.6 0.0 2.3 4 2
Niacin (mg) 0.7 0.6 0.5 0.0 0.1 0.1 0.0 0.0 n/a 0.2 0.1 2.1 5 2
Pantothenic acid (mg) 0.2 0.2 0.1 0.0 0.0 0.0 0.0 0.0 n/a 1.2 0.0 0.1 2 1
Phenylalanine (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 1.2 0.0 0.3 2 1
Phosphorus (mg) 19.4 22.4 21.6 2.4 6.7 4.5 0.2 1.9 n/a 333.9 9.9 74.4 497 249
Phytosterols n/a n/a 6.3 n/a n/a n/a 0.7 0.5 n/a n/a n/a n/a 8 4
Polyunsaturated Fat (g) 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.3 0.0 1.0 1 1
Potassium (mg) 157.2 204.8 213.3 31.4 49.7 23.5 3.2 5.9 n/a 218.4 71.4 93.0 1,072 536
Proline (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 2.6 0.0 0.6 3 2
Protein (g) 0.7 0.6 0.8 0.1 0.3 0.3 0.0 0.1 n/a 23.4 0.4 5.0 32 16
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 75.6 0.0 0.0 76 38
Riboflavin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.3 0.0 0.2 1 0
Saturated Fat (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 3.6 0.0 1.1 5 2
Selenium (mcg) 0.1 0.1 0.0 0.0 0.1 0.0 0.0 0.1 n/a 20.4 0.2 13.3 34 17
Serine (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 1.3 0.0 0.3 2 1
Sodium (mg) 3.0 44.2 4.5 0.3 2.9 0.3 0.1 0.4 n/a 764.4 1.5 381.6 1,203 602
Starch (g) 0.0 0.9 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose (g) 0.0 2.3 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 2 1
Sugar (g) 3.1 3.0 2.4 0.8 0.4 0.0 0.1 0.0 n/a 5.6 0.3 1.2 17 8
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.0 0.3 1 0
Threonine (g) 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 n/a 1.1 0.0 0.1 1 1
Tocopherol, alpha (mg) 1.2 0.4 0.5 0.0 0.1 0.1 0.0 0.0 n/a 0.2 0.1 0.1 3 1
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 0.1 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.1 n/a 0 0
Total Fat (g) 0.2 0.2 0.2 0.1 0.0 0.1 0.0 0.0 n/a 9.0 0.1 4.7 14 7
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.3 0.0 0.1 0 0
Tyrosine (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 1.3 0.0 0.2 1 1
Valine (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 1.6 0.0 0.2 2 1
Vitamin A, IU (IU) 2,332.6 10,691.8 749.7 1.8 179.5 419.4 1.0 0.0 n/a 294.0 993.6 0.0 15,663 7,832
Vitamin A, RAE (mcg) 117.0 534.4 37.8 0.0 9.0 21.0 0.1 0.0 n/a 77.7 49.8 0.0 847 423
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.9 0.0 0.0 1 0
Vitamin B-6 (mg) 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.0 0.0 1 0
Vitamin C (mg) 95.1 3.8 12.3 11.8 3.4 1.4 2.6 0.1 n/a 0.0 1.1 0.0 132 66
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 6.3 0.0 0.0 6 3
Water (g) 68.7 56.5 85.1 28.2 16.2 7.3 1.6 0.0 n/a 167.6 28.7 18.1 478 239
Zinc (mg) 0.2 0.2 0.2 0.0 0.1 0.1 0.0 0.0 n/a 0.8 0.1 0.3 2 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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