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    Nutritional Facts: Vegetarian Shepherd's Pie

    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.

      8 ounces (227g)
    instant mashed potatoes
    4 cups (948g)
    water
    1 cup (192g)
    lentils
    2 cups (474g)
    water
    2 (0g)
    bay leaves
    2 tablespoons (27g)
    olive oil
    1 (110g)
    onions
    2 cups (280g)
    peas and carrots
    1 cup (149g)
    corn
    1 tablespoon (8g)
    garlic
    1/4 cup (15g)
    fresh parsley
    2 teaspoons (11g)
    Worcestershire sauce
    3/4 teaspoon (1g)
    dried oregano
    1 pinch (0g)
    cayenne
    1 to taste (0g)
    salt and pepper
    1 to taste (0g)
    nonstick cooking spray
    Total 1 serving
    Alanine (g) 0.6 n/a 2.1 n/a n/a 0.0 0.0 0.4 0.5 0.0 0.0 n/a 0.0 n/a n/a n/a 4 0
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Arginine (g) 1.0 n/a 3.8 n/a n/a 0.0 0.1 0.7 0.2 0.1 0.0 n/a 0.0 n/a n/a n/a 6 1
    Ash (g) 7.9 0.9 5.1 0.5 0.0 0.0 0.4 1.7 1.1 0.1 0.3 0.2 0.1 0.0 n/a n/a 18 2
    Aspartic acid (g) 4.2 n/a 5.5 n/a n/a 0.0 0.1 0.9 0.4 0.0 0.0 n/a 0.0 n/a n/a n/a 11 1
    Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Calcium (mg) 61.2 28.4 107.5 14.2 1.0 0.3 25.3 75.6 4.5 15.1 20.7 12.1 12.0 0.7 n/a n/a 379 47
    Calories 802.9 0.0 677.8 0.0 0.4 238.7 44.0 148.4 143.0 12.5 5.4 8.8 2.0 1.4 n/a n/a 2,085 261
    Calories (kj) 3,356.6 0.0 2,835.8 0.0 1.6 998.7 182.6 621.6 597.5 52.1 22.7 36.9 8.3 6.0 n/a n/a 8,720 1,090
    Carbohydrates (g) 184.1 0.0 115.4 0.0 0.1 0.0 10.3 31.2 31.3 2.8 0.9 2.2 0.5 0.3 n/a n/a 379 47
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Copper (mg) 0.4 0.1 1.0 0.0 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 2 0
    Cystine (g) 0.2 n/a 0.6 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 1 0
    Dietary Fiber (g) 15.0 0.0 58.6 0.0 0.0 0.0 1.9 9.5 3.6 0.2 0.5 0.0 0.3 0.1 n/a n/a 90 11
    Folate (mcg) 104.3 0.0 919.7 0.0 0.2 0.0 20.9 100.8 34.3 0.3 22.8 0.9 1.8 0.5 n/a n/a 1,206 151
    Folate, DFE (mcg) 104.3 0.0 919.7 0.0 0.2 0.0 20.9 100.8 34.3 0.3 22.8 0.9 1.8 0.5 n/a n/a 1,206 151
    Folate, food (mcg) 104.3 0.0 919.7 0.0 0.2 0.0 20.9 100.8 34.3 0.3 22.8 0.9 1.8 0.5 n/a n/a 1,206 151
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Fructose (g) 2.2 n/a 0.5 n/a n/a n/a 1.4 n/a 1.2 n/a n/a n/a 0.0 n/a n/a n/a 5 1
    Galactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Glucose (dextrose) (g) 2.0 n/a 0.0 n/a n/a n/a 2.2 n/a 1.3 n/a n/a n/a 0.0 n/a n/a n/a 5 1
    Glutamic acid (g) 3.2 n/a 7.7 n/a n/a 0.0 0.3 1.4 1.0 0.1 0.0 n/a 0.0 n/a n/a n/a 14 2
    Glycine (g) 0.6 n/a 2.0 n/a n/a 0.0 0.0 0.3 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 3 0
    Histidine (g) 0.3 n/a 1.4 n/a n/a 0.0 0.0 0.2 0.1 0.0 0.0 n/a 0.0 n/a n/a n/a 2 0
    Hydroxyproline (g) 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 0 0
    Iron (mg) 2.7 0.0 14.5 0.0 0.1 0.2 0.2 3.1 0.7 0.1 0.9 0.6 0.3 0.0 n/a n/a 23 3
    Isoleucine (g) 0.6 n/a 2.1 n/a n/a 0.0 0.0 0.3 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 3 0
    Lactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Leucine (g) 1.0 n/a 3.6 n/a n/a 0.0 0.0 0.6 0.5 0.0 0.0 n/a 0.0 n/a n/a n/a 6 1
    Lysine (g) 1.0 n/a 3.5 n/a n/a 0.0 0.0 0.5 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 5 1
    Magnesium (mg) 149.7 9.5 234.2 4.7 0.1 0.0 11.0 50.4 38.7 2.1 7.5 1.5 2.0 0.7 n/a n/a 512 64
    Maltose (g) 1.1 n/a 0.6 n/a n/a n/a 0.0 n/a 0.3 n/a n/a n/a 0.0 n/a n/a n/a 2 0
    Manganese (mg) 0.4 0.0 2.6 0.0 0.0 0.0 0.1 0.7 0.2 0.1 0.0 n/a 0.0 0.0 n/a n/a 4 1
    Methionine (g) 0.3 n/a 0.4 n/a n/a 0.0 0.0 0.1 0.1 0.0 0.0 n/a 0.0 n/a n/a n/a 1 0
    Monounsaturated Fat (g) 0.0 0.0 0.4 0.0 0.0 19.7 0.0 0.1 0.6 0.0 0.0 0.0 0.0 0.0 n/a n/a 21 3
    Niacin (mg) 14.2 0.0 5.0 0.0 0.0 0.0 0.1 4.0 2.5 0.1 0.2 0.1 0.0 0.0 n/a n/a 26 3
    Pantothenic acid (mg) 4.7 0.0 4.1 0.0 n/a 0.0 0.1 0.6 1.2 0.0 0.1 n/a 0.0 n/a n/a n/a 11 1
    Phenylalanine (g) 1.1 n/a 2.4 n/a n/a 0.0 0.0 0.3 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 4 1
    Phosphorus (mg) 353.8 0.0 865.9 0.0 0.1 0.0 31.9 168.0 114.7 12.8 8.7 6.8 1.1 1.3 n/a n/a 1,565 196
    Phytosterols n/a n/a n/a n/a n/a 59.7 16.5 n/a n/a n/a 0.8 n/a 1.5 0.4 n/a n/a 79 10
    Polyunsaturated Fat (g) 0.3 0.0 1.0 0.0 0.0 2.8 0.0 0.6 0.9 0.0 0.0 0.0 0.0 0.0 n/a n/a 6 1
    Potassium (mg) 2,490.2 9.5 1,833.6 4.7 0.6 0.3 160.6 543.2 324.8 33.5 83.1 90.7 9.5 9.1 n/a n/a 5,593 699
    Proline (g) 0.6 n/a 2.1 n/a n/a 0.0 0.0 0.3 0.4 0.0 0.0 n/a 0.0 n/a n/a n/a 4 0
    Protein (g) 18.9 0.0 49.5 0.0 0.0 0.0 1.2 9.5 5.1 0.5 0.4 0.0 0.1 0.1 n/a n/a 85 11
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 n/a n/a 0 0
    Riboflavin (mg) 0.2 0.0 0.4 0.0 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
    Saturated Fat (g) 0.4 0.0 0.3 0.0 0.0 3.7 0.0 0.2 0.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 5 1
    Selenium (mcg) 30.4 0.0 15.9 0.0 0.0 0.0 0.6 3.4 0.3 1.2 0.0 0.1 0.0 0.0 n/a n/a 52 6
    Serine (g) 0.7 n/a 2.3 n/a n/a 0.0 0.0 0.3 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 4 0
    Sodium (mg) 235.9 28.4 11.5 14.2 0.0 0.5 4.4 221.2 1.5 1.4 8.4 111.1 0.2 0.1 n/a n/a 639 80
    Starch (g) 160.1 n/a n/a n/a n/a n/a 0.0 n/a 10.7 n/a n/a n/a n/a n/a n/a n/a 171 21
    Sucrose (g) 2.2 n/a 2.8 n/a n/a n/a 1.1 n/a 4.1 n/a n/a n/a 0.0 n/a n/a n/a 10 1
    Sugar (g) 7.6 0.0 3.9 0.0 n/a 0.0 4.7 n/a 6.8 0.1 0.1 1.1 0.0 0.0 n/a n/a 24 3
    Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Thiamin (mg) 2.2 0.0 1.7 0.0 0.0 0.0 0.1 0.5 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 5 1
    Threonine (g) 0.6 n/a 1.8 n/a n/a 0.0 0.0 0.4 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 3 0
    Tocopherol, alpha (mg) 0.1 0.0 0.9 0.0 n/a 3.9 0.0 n/a 0.1 0.0 0.1 0.0 0.1 0.1 n/a n/a 5 1
    Tocopherol, beta (mg) 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 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 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
    Tocopherol, gamma (mg) 0.0 n/a 8.1 n/a n/a 0.2 0.0 n/a 0.3 n/a 0.1 n/a 0.2 n/a n/a n/a 9 1
    Total Fat (g) 0.9 0.0 2.0 0.0 0.0 27.0 0.1 1.3 2.2 0.0 0.1 0.0 0.0 0.1 n/a n/a 34 4
    Trans-monoenoic Fat 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 0 0
    TransFatty acids 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 0 0
    Tryptophan (g) 0.2 n/a 0.4 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 1 0
    Tyrosine (g) 0.5 n/a 1.3 n/a n/a 0.0 0.0 0.2 0.2 0.0 0.0 n/a 0.0 n/a n/a n/a 2 0
    Valine (g) 1.0 n/a 2.5 n/a n/a 0.0 0.0 0.4 0.3 0.0 0.0 n/a 0.0 n/a n/a n/a 4 1
    Vitamin A, IU (IU) 24.9 0.0 74.9 0.0 7.4 0.0 2.2 26,591.6 391.9 0.8 1,263.6 9.0 12.8 187.2 n/a n/a 28,566 3,571
    Vitamin A, RAE (mcg) 2.3 0.0 3.8 0.0 0.4 0.0 0.0 1,330.0 19.4 0.0 63.2 0.6 0.6 9.4 n/a n/a 1,430 179
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Vitamin B-6 (mg) 1.7 0.0 1.0 0.0 0.0 0.0 0.1 0.3 0.2 0.1 0.0 0.0 0.0 0.0 n/a n/a 3 0
    Vitamin C (mg) 183.7 0.0 8.4 0.0 0.1 0.0 8.1 31.4 8.2 2.6 20.0 1.5 0.0 0.3 n/a n/a 264 33
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Water (g) 14.9 947.1 20.0 473.5 0.0 0.0 98.0 236.2 109.4 4.9 13.2 8.9 0.1 0.0 n/a n/a 1,926 241
    Zinc (mg) 1.6 0.0 9.2 0.0 0.0 0.0 0.2 1.5 0.9 0.1 0.2 0.0 0.0 0.0 n/a n/a 14 2

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