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    Nutritional Facts: Veggie Lovers Shepard'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.

      4 large (288g)
    carrots
    2 heads (1,216g)
    broccoli
    4 large (1,197g)
    yams
    1 large (431g)
    acorn squash
    4 cups (312g)
    Brussels sprouts
    2 large (300g)
    onions
    1 bunch (480g)
    asparagus
    4 stalks (160g)
    celery
    1 large (323g)
    zucchini
    2 (6g)
    garlic cloves
    2 cups (660g)
    kernel corn
    2 tablespoons (27g)
    olive oil
    1 to taste (0g)
    pepper
    1 to taste (0g)
    salt
    1/4 cup (25g)
    parmesan cheese
    10 (2,130g)
    potatoes
    29 1/2 ounces (906g)
    creamed corn
    Total 1 serving
    Alanine (g) 0.3 1.3 0.7 0.1 n/a 0.1 0.6 0.0 0.2 0.0 1.2 0.0 n/a n/a 0.3 1.3 1.4 8 1
    Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
    Arginine (g) 0.3 2.3 1.5 0.2 0.5 0.3 0.5 0.0 0.2 0.0 0.9 0.0 n/a n/a 0.4 2.1 0.6 10 1
    Ash (g) 2.8 10.6 9.1 3.9 3.0 1.1 3.0 1.2 1.9 0.1 3.5 0.0 n/a n/a 2.0 23.0 8.9 74 7
    Aspartic acid (g) 0.5 4.0 1.8 0.4 n/a 0.3 2.7 0.2 0.5 0.0 1.6 0.0 n/a n/a 0.7 10.1 1.2 24 2
    Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
    Calcium (mg) 95.0 571.5 167.6 142.2 112.3 69.0 110.4 64.0 51.7 10.9 26.4 0.3 n/a n/a 277.3 255.6 27.2 1,981 198
    Calories 118.1 413.4 1,388.3 172.4 112.3 120.0 105.6 25.6 54.9 8.9 528.0 238.7 n/a n/a 107.8 1,640.1 652.5 5,687 569
    Calories (kj) 498.2 1,714.6 5,816.4 719.8 468.0 498.0 451.2 107.2 226.1 37.4 2,211.0 998.7 n/a n/a 451.3 6,837.3 2,727.8 23,763 2,376
    Carbohydrates (g) 27.6 80.7 328.9 44.9 22.2 28.0 19.7 4.8 10.0 2.0 129.1 0.0 n/a n/a 1.0 372.1 164.3 1,235 124
    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 n/a n/a 22.0 0.0 0.0 22 2
    Copper (mg) 0.1 0.6 1.8 0.3 0.3 0.1 0.8 0.1 0.2 0.0 0.2 0.0 n/a n/a 0.1 2.3 0.5 7 1
    Cystine (g) 0.2 0.3 0.2 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.3 0.0 n/a n/a 0.0 0.5 0.1 2 0
    Dietary Fiber (g) 8.1 31.6 46.7 6.5 8.1 5.1 9.6 2.6 3.2 0.1 15.8 0.0 n/a n/a 0.0 46.9 10.9 195 20
    Folate (mcg) 54.7 766.1 191.5 73.3 187.2 57.0 715.2 57.6 77.5 0.2 204.6 0.0 n/a n/a 2.5 340.8 407.8 3,136 314
    Folate, DFE (mcg) 54.7 766.1 191.5 73.3 187.2 57.0 715.2 57.6 77.5 0.2 204.6 0.0 n/a n/a 2.5 340.8 407.8 3,136 314
    Folate, food (mcg) 54.7 766.1 191.5 73.3 187.2 57.0 715.2 57.6 77.5 0.2 204.6 0.0 n/a n/a 2.5 340.8 407.8 3,136 314
    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 n/a n/a 0.0 0.0 0.0 0 0
    Fructose (g) 1.6 8.3 n/a n/a n/a 3.9 3.8 0.8 4.5 n/a n/a n/a n/a n/a 0.0 5.8 2.1 31 3
    Galactose (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 1.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 1 0
    Glucose (dextrose) (g) 1.7 6.0 n/a n/a n/a 5.9 2.0 0.9 3.5 n/a n/a n/a n/a n/a 0.0 7.0 2.1 29 3
    Glutamic acid (g) 1.1 6.6 2.1 0.6 n/a 0.8 1.2 0.1 0.4 0.0 3.1 0.0 n/a n/a 2.2 7.3 3.1 29 3
    Glycine (g) 0.1 1.1 0.6 0.1 n/a 0.1 0.5 0.0 0.1 0.0 0.6 0.0 n/a n/a 0.2 1.2 0.6 5 1
    Histidine (g) 0.1 0.7 0.4 0.1 0.2 0.0 0.3 0.0 0.1 0.0 0.5 0.0 n/a n/a 0.3 0.7 0.4 4 0
    Iron (mg) 0.9 8.9 6.2 3.0 3.7 0.6 4.4 0.3 1.2 0.1 2.3 0.2 n/a n/a 0.2 16.6 3.4 52 5
    Isoleucine (g) 0.2 1.0 0.6 0.1 0.3 0.0 0.4 0.0 0.1 0.0 1.0 0.0 n/a n/a 0.5 1.4 0.6 6 1
    Lactose (g) 0.0 2.6 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 3 0
    Leucine (g) 0.3 1.6 1.1 0.2 0.4 0.1 0.7 0.1 0.2 0.0 1.8 0.0 n/a n/a 0.9 2.0 1.7 11 1
    Lysine (g) 0.3 1.6 0.7 0.1 0.4 0.1 0.5 0.0 0.2 0.0 1.1 0.0 n/a n/a 0.7 2.2 0.7 9 1
    Magnesium (mg) 34.6 255.4 215.4 137.9 62.4 30.0 67.2 17.6 58.1 1.5 125.4 0.0 n/a n/a 9.5 489.9 154.1 1,659 166
    Maltose (g) 0.0 2.6 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 1.0 4 0
    Manganese (mg) 0.4 2.6 4.4 0.7 0.7 0.4 0.7 0.2 0.6 0.1 0.8 0.0 n/a n/a 0.0 3.3 0.6 16 2
    Methionine (g) 0.1 0.5 0.2 0.0 0.1 0.0 0.2 0.0 0.1 0.0 0.5 0.0 n/a n/a 0.3 0.7 0.3 3 0
    Monounsaturated Fat (g) 0.0 0.1 0.1 0.0 0.1 0.0 0.0 0.1 0.0 0.0 0.8 19.7 n/a n/a 2.1 0.0 1.1 24 2
    Niacin (mg) 2.8 7.8 6.6 3.0 1.9 0.3 5.2 0.5 1.5 0.0 8.6 0.0 n/a n/a 0.0 22.5 8.7 69 7
    Pantothenic acid (mg) 0.8 7.0 3.7 1.7 0.8 0.4 1.1 0.4 0.7 0.0 1.2 0.0 n/a n/a 0.1 6.3 1.6 26 3
    Phenylalanine (g) 0.2 1.4 0.8 0.1 0.2 0.1 0.4 0.0 0.1 0.0 0.9 0.0 n/a n/a 0.5 1.7 0.7 7 1
    Phosphorus (mg) 100.8 802.6 586.4 155.2 174.7 87.0 259.2 38.4 122.7 9.2 376.2 0.0 n/a n/a 182.3 1,214.1 462.2 4,571 457
    Phytosterols n/a n/a n/a n/a n/a 45.0 n/a 9.6 n/a n/a n/a 59.7 n/a n/a n/a 106.5 n/a 221 22
    Polyunsaturated Fat (g) 0.3 0.5 0.7 0.2 0.8 0.1 0.5 0.1 0.3 0.0 1.3 2.8 n/a n/a 0.3 0.9 1.8 11 1
    Potassium (mg) 921.6 3,842.6 8,018.6 1,495.6 989.0 438.0 1,075.2 416.0 843.0 24.1 970.2 0.3 n/a n/a 31.3 8,967.3 1,214.4 29,247 2,925
    Proline (g) 0.2 1.3 0.6 0.1 n/a 0.0 0.4 0.0 0.1 0.0 1.3 0.0 n/a n/a 1.2 1.3 1.4 8 1
    Protein (g) 2.7 34.3 17.8 3.4 8.0 3.3 11.5 1.1 3.9 0.4 18.2 0.0 n/a n/a 9.6 43.0 15.8 173 17
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 55.8 0.0 0.0 56 6
    Riboflavin (mg) 0.2 1.4 0.3 0.0 0.2 0.1 0.7 0.1 0.3 0.0 0.5 0.0 n/a n/a 0.1 0.7 0.5 5 1
    Saturated Fat (g) 0.1 0.5 0.3 0.1 0.3 0.1 0.2 0.1 0.3 0.0 0.4 3.7 n/a n/a 4.3 0.6 0.6 12 1
    Selenium (mcg) 0.3 30.4 8.4 2.2 4.7 1.5 29.3 0.6 0.6 0.9 4.6 0.0 n/a n/a 4.4 6.4 3.6 98 10
    Serine (g) 0.2 1.5 0.9 0.1 n/a 0.1 0.6 0.0 0.2 0.0 1.1 0.0 n/a n/a 0.6 1.6 0.8 8 1
    Sodium (mg) 198.7 401.3 95.7 12.9 65.5 12.0 67.2 128.0 25.8 1.0 1,617.0 0.5 n/a n/a 382.3 127.8 2,582.8 5,719 572
    Starch (g) 4.1 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 328.9 n/a 333 33
    Sucrose (g) 10.3 1.2 n/a n/a n/a 3.0 0.4 0.2 0.2 n/a n/a n/a n/a n/a 0.0 3.6 24.1 43 4
    Sugar (g) 13.7 20.7 5.9 n/a 5.4 12.7 6.2 2.9 8.1 0.1 20.6 0.0 n/a n/a 0.2 16.6 29.3 142 14
    Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.2 0.9 1.1 0.6 0.3 0.1 0.8 0.0 0.1 0.0 0.5 0.0 n/a n/a 0.0 1.7 0.2 7 1
    Threonine (g) 0.6 1.1 0.6 0.1 0.3 0.1 0.4 0.0 0.1 0.0 0.8 0.0 n/a n/a 0.4 1.4 0.6 6 1
    Tocopherol, alpha (mg) 1.9 9.5 4.1 n/a 1.3 0.1 7.2 0.4 0.4 0.0 0.5 3.9 n/a n/a 0.1 0.2 0.6 30 3
    Tocopherol, beta (mg) 0.0 0.1 n/a n/a 0.0 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
    Tocopherol, gamma (mg) 0.0 2.1 n/a n/a 0.0 0.0 1.0 0.0 n/a n/a n/a 0.2 n/a n/a n/a 0.0 0.9 4 0
    Total Fat (g) 0.7 4.5 1.7 0.4 1.6 0.3 1.1 0.3 1.0 0.0 2.8 27.0 n/a n/a 7.2 1.9 3.8 54 5
    Trans-monoenoic Fat n/a n/a n/a 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 0 0
    TransFatty acids (g) 0.0 n/a n/a 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 0 0
    Tryptophan (g) 0.0 0.4 0.1 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.2 0.0 n/a n/a 0.1 0.4 0.1 2 0
    Tyrosine (g) 0.1 0.6 0.5 0.1 n/a 0.0 0.3 0.0 0.1 0.0 0.8 0.0 n/a n/a 0.6 1.0 0.6 5 0
    Valine (g) 0.2 1.5 0.7 0.1 0.4 0.1 0.6 0.0 0.2 0.0 1.2 0.0 n/a n/a 0.6 2.2 0.9 9 1
    Vitamin A, IU (IU) 48,113.3 7,575.7 1,460.1 1,581.8 2,418.0 6.0 4,828.8 718.4 646.0 0.5 19.8 0.0 n/a n/a 216.3 42.6 670.6 68,298 6,830
    Vitamin A, RAE (mcg) 2,404.8 377.0 71.8 77.6 121.7 0.0 240.0 35.2 32.3 0.0 0.0 0.0 n/a n/a 57.3 0.0 36.2 3,454 345
    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 n/a n/a 0.6 0.0 0.0 1 0
    Vitamin B-6 (mg) 0.4 2.1 2.7 0.7 0.6 0.4 0.4 0.1 0.5 0.1 0.9 0.0 n/a n/a 0.0 6.3 0.6 16 2
    Vitamin C (mg) 17.0 1,084.7 144.8 47.4 193.4 22.2 37.0 5.0 57.8 1.9 20.5 0.0 n/a n/a 0.0 419.6 41.7 2,093 209
    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 n/a n/a 5.3 0.0 0.0 5 1
    Water (g) 254.3 1,085.9 839.3 378.3 277.4 267.3 444.6 152.7 306.2 3.5 506.4 0.0 n/a n/a 5.2 1,689.9 713.5 6,925 692
    Zinc (mg) 0.7 5.0 2.4 0.6 1.0 0.5 2.9 0.2 1.0 0.1 2.6 0.0 n/a n/a 1.0 6.2 4.8 29 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.

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