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Nutritional Facts: Flaky Harvest Vegetable Squares

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 large (840g)
heads cauliflower
1 medium (110g)
onions
3 tablespoons (41g)
olive oil
1/2 teaspoon (2g)
olive oil
1 1/4 teaspoons (8g)
salt
3/8 teaspoon (1g)
ground black pepper
2 heads (60g)
elephant garlic
2 teaspoons (11g)
Worcestershire sauce
3 tablespoons (43g)
white wine
1 tablespoon (8g)
cornstarch
1 teaspoon (1g)
fresh thyme leaves
10 (210g)
Brussels sprouts
10 (100g)
baby carrots
10 small (100g)
button mushrooms
6 (120g)
shallots
17 1/3 ounces (491g)
frozen puff pastry
Total 1 serving
Alanine (g) 1.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a n/a 0.0 0.2 0.1 1.1 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.5 0.0 n/a 0.0 n/a 0.0 n/a 0.0 4 1
Arginine (g) 0.7 0.1 0.0 0.0 0.0 0.0 0.4 n/a n/a 0.0 n/a 0.3 0.0 0.1 0.2 1.3 3 0
Ash (g) 6.4 0.4 0.0 0.0 7.5 0.0 0.9 0.2 0.1 0.0 0.0 2.0 0.6 0.9 1.0 4.9 25 3
Aspartic acid (g) 1.5 0.1 0.0 0.0 0.0 0.0 0.3 n/a n/a 0.0 n/a n/a 0.1 0.2 0.3 1.5 4 0
Beta-sitosterol 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 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0 0
Calcium (mg) 184.8 25.3 0.4 0.0 1.8 3.8 108.6 12.1 3.9 0.2 3.2 75.6 32.0 3.0 44.4 49.1 548 69
Calories 210.0 44.0 358.0 19.9 0.0 2.2 89.4 8.8 35.5 30.5 0.8 75.6 35.0 22.0 86.4 2,707.2 3,725 466
Calories (kj) 873.6 182.6 1,498.1 83.2 0.0 9.1 373.8 36.9 147.9 127.5 3.4 315.0 145.0 93.0 362.4 11,324.9 15,576 1,947
Campesterol 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 2.0 n/a n/a 2 0
Carbohydrates (g) 41.7 10.3 0.0 0.0 0.0 0.6 19.8 2.2 1.1 7.3 0.2 14.9 8.2 3.3 20.2 221.6 351 44
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 0.0 0.0 0 0
Copper (mg) 0.3 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.2 0.1 0.3 0.1 0.6 2 0
Cystine (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.8 1 0
Dietary Fiber (g) 16.8 1.9 0.0 0.0 0.0 0.2 1.3 0.0 0.0 0.1 0.1 5.5 2.9 1.0 n/a 7.4 37 5
Folate (mcg) 478.8 20.9 0.0 0.0 0.0 0.1 1.8 0.9 0.4 0.0 0.4 126.0 27.0 17.0 40.8 383.2 1,097 137
Folate, DFE (mcg) 478.8 20.9 0.0 0.0 0.0 0.1 1.8 0.9 0.4 0.0 0.4 126.0 27.0 17.0 40.8 609.2 1,323 165
Folate, food (mcg) 478.8 20.9 0.0 0.0 0.0 0.1 1.8 0.9 0.4 0.0 0.4 126.0 27.0 17.0 40.8 63.9 778 97
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 0.0 319.4 319 40
Fructose (g) 8.1 1.4 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 1.0 0.2 n/a n/a 11 1
Galactose (g) 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 7.9 2.2 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 1.0 1.5 n/a n/a 13 2
Glutamic acid (g) 2.2 0.3 0.0 0.0 0.0 0.0 0.5 n/a n/a 0.0 n/a n/a 0.2 0.3 0.6 12.6 17 2
Glycine (g) 0.6 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a n/a 0.0 0.1 0.1 1.2 2 0
Histidine (g) 0.5 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.1 0.0 0.1 0.1 0.8 2 0
Hydroxyproline 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 n/a n/a n/a 0 0
Iron (mg) 3.5 0.2 0.2 0.0 0.0 0.1 1.0 0.6 0.1 0.0 0.1 2.5 0.9 0.5 1.4 12.6 24 3
Isoleucine (g) 0.6 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 0.2 0.0 0.1 0.1 1.3 3 0
Lactose (g) 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 0.9 0.0 0.0 0.0 0.0 0.0 0.2 n/a n/a 0.0 0.0 0.2 0.0 0.1 0.2 2.5 4 1
Lysine (g) 1.8 0.0 0.0 0.0 0.0 0.0 0.2 n/a n/a 0.0 0.0 0.2 0.0 0.1 0.2 0.7 3 0
Magnesium (mg) 126.0 11.0 0.0 0.0 0.1 1.5 15.0 1.5 4.3 0.2 1.3 42.0 10.0 9.0 25.2 78.6 326 41
Maltose (g) 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Manganese (mg) 1.3 0.1 0.0 0.0 0.0 0.1 1.0 n/a 0.1 0.0 0.0 0.5 0.2 0.0 0.4 2.4 6 1
Methionine (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.0 0.0 0.6 1 0
Monounsaturated Fat (g) 0.1 0.0 29.5 1.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 106.1 138 17
Niacin (mg) 4.3 0.1 0.0 0.0 0.0 0.0 0.4 0.1 0.0 0.0 0.0 1.3 0.6 3.6 0.2 20.5 31 4
Pantothenic acid (mg) 5.6 0.1 0.0 0.0 0.0 0.0 0.4 n/a 0.0 0.0 0.0 0.5 0.4 1.5 0.3 0.0 9 1
Phenylalanine (g) 0.5 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.2 0.0 0.1 0.1 1.8 3 0
Phosphorus (mg) 369.6 31.9 0.0 0.0 0.0 1.4 91.8 6.8 7.8 1.0 0.8 117.6 28.0 86.0 72.0 294.8 1,110 139
Phytosterols (mg) 151.2 16.5 89.5 5.0 0.0 0.8 n/a n/a n/a n/a n/a n/a n/a n/a 6.0 n/a 269 34
Polyunsaturated Fat (g) 0.1 0.0 4.3 0.2 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.5 0.1 0.2 0.0 24.0 30 4
Potassium (mg) 2,511.6 160.6 0.4 0.0 0.6 11.5 240.6 90.7 30.7 0.2 4.9 665.7 237.0 318.0 400.8 299.7 4,973 622
Proline (g) 0.6 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a n/a 0.0 0.1 0.2 4.2 5 1
Protein (g) 16.1 1.2 0.0 0.0 0.0 0.1 3.8 0.0 0.0 0.0 0.0 5.4 0.6 3.1 3.0 35.9 69 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.5 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.2 0.0 0.4 0.0 1.4 3 0
Saturated Fat (g) 0.5 0.0 5.6 0.3 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.2 0.0 0.1 0.0 47.4 54 7
Selenium (mcg) 5.0 0.6 0.0 0.0 0.0 0.0 8.5 0.1 0.0 0.2 n/a 3.2 0.9 9.3 1.4 118.9 148 19
Serine (g) 0.7 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a n/a 0.0 0.1 0.1 1.7 3 0
Sodium (mg) 252.0 4.4 0.8 0.0 2,906.9 0.2 10.2 111.1 2.2 0.7 0.1 44.1 78.0 5.0 14.4 1,223.4 4,653 582
Starch n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Stigmasterol 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 0 0
Sucrose (g) 0.0 1.1 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 2.7 0.0 n/a n/a 4 0
Sugar (g) 16.0 4.7 0.0 0.0 0.0 0.0 0.6 1.1 0.4 0.0 n/a 3.7 4.8 2.0 n/a 3.6 37 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0 0
Thiamin (mg) 0.4 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.2 0.0 0.1 0.1 2.0 3 0
Threonine (g) 0.6 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 0.2 0.0 0.1 0.1 1.0 2 0
Tocopherol, alpha (mg) 0.7 0.0 5.8 0.3 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.9 n/a 0.0 n/a 2.7 10 1
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 1.7 0.0 0.3 0.0 n/a 0.1 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 2 0
Total Fat (g) 2.4 0.1 40.5 2.3 0.0 0.0 0.3 0.0 0.0 0.0 0.0 1.1 0.1 0.3 0.1 187.2 234 29
Trans-monoenoic Fat (g) 0.0 n/a 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 n/a 0 0
TransFatty acids (g) 0.0 n/a 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 n/a 0 0
Tryptophan (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.4 1 0
Tyrosine (g) 0.4 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.1 1.0 2 0
Valine (g) 1.1 0.0 0.0 0.0 0.0 0.0 0.2 n/a n/a 0.0 0.0 0.2 0.0 0.2 0.1 1.5 3 0
Vitamin A, IU (IU) 0.0 2.2 0.0 0.0 0.0 4.7 5.4 9.0 0.0 0.0 38.0 1,627.5 13,790.0 0.0 1,428.0 4.9 16,910 2,114
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.6 0.0 0.0 1.9 81.9 690.0 0.0 72.0 0.0 847 106
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 0.0 0 0
Vitamin B-6 (mg) 1.5 0.1 0.0 0.0 0.0 0.0 0.7 0.0 0.0 0.0 0.0 0.4 0.1 0.1 0.4 0.1 4 0
Vitamin C (mg) 404.9 8.1 0.0 0.0 0.0 0.0 18.7 1.5 0.0 0.0 1.3 130.2 2.6 2.1 9.6 0.0 579 72
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 7.0 0.0 n/a 7 1
Water (g) 773.4 98.0 0.0 0.0 0.0 0.1 35.1 8.9 37.6 0.7 0.5 186.7 90.4 92.5 95.8 41.8 1,461 183
Zinc (mg) 2.3 0.2 0.0 0.0 0.0 0.0 0.7 0.0 0.1 0.0 0.0 0.7 0.2 0.5 0.5 2.6 8 1

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