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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

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