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.
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50 ounces (1,420g) frozen chopped spinach |
4 1/2 cups (1,098g) milk |
1 teaspoon (2g) dry mustard |
1 teaspoon (3g) garlic powder |
1 1/2 teaspoons (1g) crushed red pepper flakes |
1/2 medium (55g) yellow onions |
1 tablespoon (14g) butter |
5 tablespoons (71g) butter |
6 tablespoons (47g) flour |
8 ounces (224g) Velveeta cheese |
8 ounces (227g) cheddar cheese |
4 ounces (120g) monterey jack cheese |
1 1/2 cups (170g) monterey jack cheese |
Total | 1 serving | |
| Alanine (g) | 3.1 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 1.6 | 0.8 | 1.2 | 8 | 1 |
| Alcohol (g) | 0.0 | 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) | 6.8 | 1.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 2.1 | 1.1 | 1.6 | 13 | 1 |
| Ash (g) | 20.3 | 7.9 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | 1.5 | 0.2 | 13.4 | 8.9 | 4.3 | 6.0 | 63 | 5 |
| Aspartic acid (g) | 6.1 | 2.7 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 3.6 | 1.9 | 2.7 | 17 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | 2.8 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Caffeine (mg) | 0.0 | n/a | 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) | 1,831.8 | 1,306.6 | 5.3 | 2.4 | 0.5 | 12.7 | 3.4 | 17.0 | 7.0 | 1,043.8 | 1,638.1 | 898.3 | 1,264.5 | 8,032 | 669 |
| Calories | 411.8 | 702.7 | 10.2 | 10.3 | 3.7 | 22.0 | 101.8 | 509.1 | 170.6 | 678.7 | 915.6 | 449.2 | 632.2 | 4,618 | 385 |
| Calories (kj) | 1,704.0 | 2,942.6 | 42.5 | 43.0 | 15.7 | 91.3 | 425.9 | 2,129.3 | 713.9 | 2,840.3 | 3,826.0 | 1,880.9 | 2,647.6 | 19,303 | 1,609 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 59.8 | 51.1 | 0.6 | 2.3 | 0.8 | 5.1 | 0.0 | 0.0 | 35.8 | 22.0 | 2.9 | 0.8 | 1.2 | 182 | 15 |
| Cholesterol (mg) | 0.0 | 153.7 | 0.0 | 0.0 | 0.0 | 0.0 | 30.5 | 152.7 | 0.0 | 179.2 | 238.6 | 107.2 | 150.9 | 1,013 | 84 |
| Copper (mg) | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 2 | 0 |
| Cystine (g) | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.1 | 0.2 | 2 | 0 |
| Dietary Fiber (g) | 41.2 | 0.0 | 0.2 | 0.3 | 0.3 | 0.9 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 44 | 4 |
| Folate (mcg) | 2,059.0 | 54.9 | 3.2 | 1.5 | 0.6 | 10.5 | 0.4 | 2.1 | 85.8 | n/a | 40.9 | 21.7 | 30.5 | 2,311 | 193 |
| Folate, DFE (mcg) | 2,059.0 | 54.9 | 3.2 | 1.5 | 0.6 | 10.5 | 0.4 | 2.1 | 136.4 | n/a | 40.9 | 21.7 | 30.5 | 2,362 | 197 |
| Folate, food (mcg) | 2,059.0 | 54.9 | 3.2 | 1.5 | 0.6 | 10.5 | 0.4 | 2.1 | 13.6 | n/a | 40.9 | 21.7 | 30.5 | 2,239 | 187 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 72.2 | n/a | 0.0 | 0.0 | 0.0 | 72 | 6 |
| Fructose (g) | 2.6 | n/a | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 3.4 | n/a | 0.1 | 0.0 | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
| Glutamic acid (g) | 7.2 | 7.5 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 1.6 | n/a | 13.8 | 7.2 | 10.2 | 48 | 4 |
| Glycine (g) | 3.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 1.0 | 0.5 | 0.7 | 6 | 1 |
| Histidine (g) | 0.7 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2.0 | 1.0 | 1.5 | 6 | 1 |
| Hydroxyproline | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 26.8 | 0.5 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 2.2 | 0.4 | 1.5 | 0.9 | 1.2 | 34 | 3 |
| Isoleucine (g) | 1.8 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 3.5 | 1.8 | 2.6 | 12 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 1 | 0 |
| Leucine (g) | 2.9 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 5.4 | 2.8 | 4.0 | 19 | 2 |
| Lysine (g) | 3.6 | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 4.7 | 2.5 | 3.5 | 17 | 1 |
| Magnesium (mg) | 1,065.0 | 142.7 | 7.4 | 2.4 | 1.0 | 5.5 | 0.3 | 1.4 | 10.3 | n/a | 63.6 | 32.5 | 45.8 | 1,378 | 115 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 10.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 11 | 1 |
| Methionine (g) | 0.7 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1.5 | 0.8 | 1.1 | 5 | 0 |
| Monounsaturated Fat (g) | 0.0 | 11.6 | 0.5 | 0.0 | 0.0 | 0.0 | 3.0 | 14.9 | 0.0 | n/a | 21.3 | 10.5 | 14.8 | 77 | 6 |
| Niacin (mg) | 7.2 | 0.9 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 2.8 | n/a | 0.2 | 0.1 | 0.2 | 12 | 1 |
| Pantothenic acid (mg) | 1.3 | 3.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | 0.9 | 0.3 | 0.4 | 7 | 1 |
| Phenylalanine (g) | 2.9 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 3.0 | 1.6 | 2.2 | 12 | 1 |
| Phosphorus (mg) | 695.8 | 1,021.1 | 16.6 | 12.8 | 1.8 | 16.0 | 3.4 | 17.0 | 50.6 | 1,933.1 | 1,163.3 | 534.6 | 752.6 | 6,219 | 518 |
| Phytosterols | n/a | 0.0 | 2.4 | 0.2 | n/a | 8.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 11 | 1 |
| Polyunsaturated Fat (g) | 1.2 | 1.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 2.2 | 0.2 | n/a | 2.1 | 1.1 | 1.5 | 10 | 1 |
| Potassium (mg) | 4,913.2 | 1,658.0 | 14.8 | 37.0 | 21.6 | 80.3 | 3.4 | 17.0 | 50.2 | 750.4 | 222.7 | 97.5 | 137.3 | 8,003 | 667 |
| Proline (g) | 2.8 | 3.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 6.4 | 3.3 | 4.7 | 21 | 2 |
| Protein (g) | 51.5 | 36.0 | 0.5 | 0.5 | 0.1 | 0.6 | 0.1 | 0.6 | 4.8 | 36.5 | 56.6 | 29.5 | 41.5 | 259 | 22 |
| Retinol (mcg) | 0.0 | 340.4 | 0.0 | 0.0 | 0.0 | 0.0 | 95.3 | 476.4 | 0.0 | n/a | 586.2 | 231.2 | 325.4 | 2,055 | 171 |
| Riboflavin (mg) | 3.2 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.8 | 0.9 | 0.5 | 0.7 | 8 | 1 |
| Saturated Fat (g) | 0.6 | 25.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.3 | 36.5 | 0.1 | 32.3 | 47.9 | 23.0 | 32.3 | 205 | 17 |
| Selenium (mcg) | 85.2 | 22.0 | 4.2 | 0.7 | 0.0 | 0.3 | 0.1 | 0.7 | 15.9 | n/a | 31.6 | 17.5 | 24.6 | 203 | 17 |
| Serine (g) | 2.4 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 3.3 | 1.7 | 2.4 | 12 | 1 |
| Sodium (mg) | 1,050.8 | 538.0 | 0.3 | 1.9 | 1.1 | 2.2 | 101.4 | 506.9 | 0.9 | 3,357.8 | 1,410.9 | 645.4 | 908.5 | 8,526 | 711 |
| Starch (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 | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 3.4 | n/a | 0.1 | 0.1 | n/a | 0.5 | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 5 | 0 |
| Sugar (g) | 9.2 | n/a | 0.1 | 0.1 | 0.5 | 2.3 | 0.0 | 0.0 | 0.1 | 18.1 | 1.2 | 0.6 | 0.8 | 33 | 3 |
| Theobromine (mg) | 0.0 | n/a | 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) | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 3.1 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2.0 | 1.0 | 1.5 | 9 | 1 |
| Tocopherol, alpha (mg) | 41.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 1.6 | 0.0 | n/a | 0.7 | 0.3 | 0.4 | 45 | 4 |
| Tocopherol, beta (mg) | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 2.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Total Fat (g) | 8.1 | 40.2 | 0.7 | 0.0 | 0.1 | 0.1 | 11.5 | 57.6 | 0.5 | 49.3 | 75.3 | 36.5 | 51.3 | 331 | 28 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 2.1 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | 2.3 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Tryptophan (g) | 1.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.7 | 0.4 | 0.5 | 4 | 0 |
| Tyrosine (g) | 3.1 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2.7 | 1.4 | 2.0 | 11 | 1 |
| Valine (g) | 2.5 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 3.8 | 2.0 | 2.8 | 14 | 1 |
| Vitamin A, IU (IU) | 166,509.2 | 1,515.2 | 0.6 | 0.0 | 306.3 | 1.1 | 354.9 | 1,774.3 | 0.0 | 2,479.7 | 2,276.5 | 926.0 | 1,303.5 | 177,447 | 14,787 |
| Vitamin A, RAE (mcg) | 8,321.2 | 362.3 | 0.0 | 0.0 | 15.3 | 0.0 | 97.1 | 485.6 | 0.0 | n/a | 602.1 | 238.4 | 335.6 | 10,458 | 871 |
| Vitamin B-12 (mcg) | 0.0 | 4.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.9 | 1.0 | 1.4 | 8 | 1 |
| Vitamin B-6 (mg) | 2.4 | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | 3 | 0 |
| Vitamin C (mg) | 78.1 | 16.5 | 0.1 | 0.0 | 0.4 | 4.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 100 | 8 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8.5 | 42.6 | 0.0 | n/a | 54.5 | 26.5 | 37.3 | 169 | 14 |
| Water (g) | 1,280.4 | 962.8 | 0.1 | 0.2 | 0.1 | 49.0 | 2.3 | 11.3 | 5.6 | 102.6 | 83.5 | 49.4 | 69.5 | 2,617 | 218 |
| Zinc (mg) | 8.0 | 4.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 4.1 | 7.1 | 3.6 | 5.1 | 33 | 3 |
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.