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.
|
2 lbs (626g) yellow squash |
2 cups (320g) onions |
2 teaspoons (12g) salt |
1 teaspoon (2g) black pepper |
1/2 teaspoon (1g) ground nutmeg |
4 ounces (114g) sharp cheddar cheese |
4 ounces (114g) low-fat cheddar cheese |
1 cup (246g) skim milk |
1/2 cup (120g) egg substitute |
16 (48g) saltine crackers |
1/2 teaspoon (1g) paprika |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.8 | 0.7 | 0.3 | 0.7 | 0.2 | 0.0 | 3 | 0 |
| Alcohol (g) | 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) | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 1.1 | 1.0 | 0.4 | 0.7 | 0.2 | 0.0 | 4 | 0 |
| Ash (g) | 3.6 | 1.1 | 12.0 | 0.1 | 0.0 | 4.5 | 4.1 | 2.1 | 1.6 | 1.6 | 0.1 | 31 | 4 |
| Aspartic acid (g) | 0.9 | 0.3 | 0.0 | 0.0 | n/a | 1.8 | 1.6 | 0.7 | 1.1 | 0.2 | 0.0 | 7 | 1 |
| Caffeine (mg) | 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) | 100.1 | 73.6 | 2.9 | 10.2 | 2.0 | 819.1 | 471.4 | 351.8 | 87.6 | 10.1 | 2.6 | 1,931 | 241 |
| Calories | 106.3 | 128.0 | 0.0 | 5.8 | 5.8 | 457.8 | 196.5 | 100.9 | 57.6 | 202.1 | 3.2 | 1,264 | 158 |
| Calories (kj) | 437.9 | 531.2 | 0.0 | 24.2 | 24.2 | 1,913.0 | 822.5 | 418.2 | 241.2 | 844.8 | 13.6 | 5,271 | 659 |
| Carbohydrates (g) | 19.5 | 29.9 | 0.0 | 1.5 | 0.5 | 1.5 | 2.2 | 13.7 | 2.4 | 35.7 | 0.6 | 107 | 13 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 119.3 | 23.9 | 4.9 | 0.0 | 0.0 | 0.0 | 148 | 19 |
| Copper (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 6.3 | 5.4 | 0.0 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.4 | 14 | 2 |
| Folate (mcg) | 150.1 | 60.8 | 0.0 | 0.4 | 0.8 | 20.4 | 12.5 | 14.8 | 19.2 | 67.2 | 0.6 | 347 | 43 |
| Folate, DFE (mcg) | 150.1 | 60.8 | 0.0 | 0.4 | 0.8 | 20.4 | 12.5 | 14.8 | 19.2 | 106.1 | 0.6 | 386 | 48 |
| Folate, food (mcg) | 150.1 | 60.8 | 0.0 | 0.4 | 0.8 | 20.4 | 12.5 | 14.8 | 19.2 | 11.0 | 0.6 | 291 | 36 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 56.2 | 0.0 | 56 | 7 |
| Fructose (g) | 8.6 | 4.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 13 | 2 |
| Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 6.7 | 6.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 13 | 2 |
| Glutamic acid (g) | 0.8 | 0.8 | 0.0 | 0.0 | n/a | 6.9 | 6.2 | 2.0 | 2.0 | 1.5 | 0.0 | 20 | 3 |
| Glycine (g) | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.5 | 0.4 | 0.2 | 0.4 | 0.2 | 0.0 | 2 | 0 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.9 | 0.3 | 0.3 | 0.1 | 0.0 | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Iron (mg) | 2.3 | 0.7 | 0.0 | 0.2 | 0.0 | 0.8 | 0.5 | 0.1 | 2.4 | 2.5 | 0.2 | 10 | 1 |
| Isoleucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 1.6 | 0.6 | 0.8 | 0.2 | 0.0 | 5 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 2.7 | 2.4 | 1.0 | 1.2 | 0.3 | 0.0 | 8 | 1 |
| Lysine (g) | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 2.4 | 2.1 | 0.8 | 0.9 | 0.1 | 0.0 | 7 | 1 |
| Magnesium (mg) | 112.6 | 32.0 | 0.1 | 3.9 | 2.0 | 31.8 | 18.2 | 39.4 | 18.0 | 12.0 | 2.0 | 272 | 34 |
| Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0.8 | 0.0 | 1 | 0 |
| Manganese (mg) | 1.1 | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 2 | 0 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.7 | 0.2 | 0.5 | 0.1 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 10.7 | 2.4 | 0.2 | 0.0 | 1.1 | 0.0 | 14 | 2 |
| Niacin (mg) | 2.8 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.2 | 2.5 | 0.1 | 6 | 1 |
| Pantothenic acid (mg) | 1.3 | 0.4 | 0.0 | 0.0 | n/a | 0.5 | 0.2 | 0.9 | 2.0 | 0.2 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 1.5 | 1.3 | 0.5 | 0.8 | 0.2 | 0.0 | 5 | 1 |
| Phosphorus (mg) | 237.7 | 92.8 | 0.0 | 3.6 | 2.3 | 581.6 | 549.8 | 275.5 | 86.4 | 53.3 | 3.6 | 1,887 | 236 |
| Phytosterols | n/a | 48.0 | 0.0 | 2.1 | 0.7 | n/a | n/a | n/a | 114.0 | n/a | 2.0 | 167 | 21 |
| Polyunsaturated Fat (g) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.3 | 0.0 | 0.0 | 2.0 | 0.1 | 4 | 1 |
| Potassium (mg) | 1,632.6 | 467.2 | 1.0 | 30.6 | 3.9 | 111.3 | 75.0 | 447.7 | 255.6 | 76.3 | 26.2 | 3,127 | 391 |
| Proline (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 3.2 | 2.9 | 0.9 | 0.7 | 0.5 | 0.0 | 9 | 1 |
| Protein (g) | 7.6 | 3.5 | 0.0 | 0.2 | 0.1 | 28.3 | 27.7 | 9.7 | 12.0 | 4.6 | 0.2 | 94 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 293.1 | 68.2 | 150.1 | 0.0 | 0.0 | 0.0 | 511 | 64 |
| Riboflavin (mg) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 0.5 | 0.5 | 0.2 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.3 | 24.0 | 4.9 | 0.4 | 0.0 | 1.0 | 0.0 | 31 | 4 |
| Selenium (mcg) | 1.3 | 1.6 | 0.0 | 0.1 | 0.0 | 15.8 | 16.5 | 5.9 | 49.6 | 3.1 | 0.1 | 94 | 12 |
| Serine (g) | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 1.7 | 1.5 | 0.5 | 0.9 | 0.2 | 0.0 | 5 | 1 |
| Sodium (mg) | 50.0 | 12.8 | 4,651.0 | 0.5 | 0.2 | 705.5 | 695.2 | 145.1 | 238.8 | 535.7 | 0.8 | 7,036 | 879 |
| Starch (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 32.3 | n/a | 32 | 4 |
| Sucrose (g) | 0.3 | 3.2 | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 4 | 0 |
| Sugar (g) | 15.6 | 13.6 | 0.0 | 0.0 | 0.3 | 0.6 | 0.6 | n/a | 2.4 | 1.1 | 0.1 | 34 | 4 |
| Theobromine (mg) | 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) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 1 | 0 |
| Threonine (g) | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 1.0 | 0.9 | 0.4 | 0.6 | 0.1 | 0.0 | 3 | 0 |
| Tocopherol, alpha (mg) | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 1.9 | 0.5 | 0.3 | 4 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.0 | 1 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 2.4 | 0.0 | 3 | 0 |
| Total Fat (g) | 2.0 | 0.3 | 0.0 | 0.1 | 0.4 | 37.6 | 8.0 | 0.6 | 0.0 | 4.2 | 0.1 | 53 | 7 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.3 | 0.1 | 0.2 | 0.1 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 1.2 | 0.5 | 0.5 | 0.1 | 0.0 | 4 | 0 |
| Valine (g) | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 1.9 | 1.7 | 0.7 | 1.0 | 0.2 | 0.0 | 6 | 1 |
| Vitamin A, IU (IU) | 1,251.0 | 6.4 | 0.0 | 12.6 | 1.1 | 1,138.3 | 235.2 | 499.4 | 270.0 | 0.5 | 566.4 | 3,981 | 498 |
| Vitamin A, RAE (mcg) | 62.6 | 0.0 | 0.0 | 0.6 | 0.1 | 301.0 | 68.2 | 150.1 | 13.2 | 0.0 | 28.3 | 624 | 78 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.6 | 1.1 | 0.4 | 0.0 | 0.0 | 3 | 0 |
| Vitamin B-6 (mg) | 1.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 112.0 | 23.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.6 | 0.0 | 0.0 | 139 | 17 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 27.3 | 5.7 | 98.4 | 79.2 | 0.0 | 0.0 | 211 | 26 |
| Water (g) | 592.9 | 285.2 | 0.0 | 0.3 | 0.1 | 41.7 | 71.7 | 219.8 | 104.4 | 1.9 | 0.1 | 1,318 | 165 |
| Zinc (mg) | 2.0 | 0.5 | 0.0 | 0.0 | 0.0 | 3.5 | 2.1 | 1.1 | 1.2 | 0.4 | 0.0 | 11 | 1 |
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