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 large (299g) baking potatoes |
2 tablespoons (27g) vegetable oil |
1 (110g) onions |
2 (6g) garlic cloves |
2 cups (182g) broccoli |
1/4 cup (59g) water |
1 cup (0g) cooked shrimp |
1/2 cup (115g) sour cream |
1 to taste (0g) salt |
1 to taste (0g) pepper |
3 tablespoons (18g) fresh parmesan cheese |
1 tablespoon (14g) butter |
Total | 1 serving | |
Alanine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.0 | 1 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.3 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | n/a | 0.1 | n/a | n/a | 0.3 | 0.0 | 1 | 1 |
Ash (g) | 2.8 | 0.0 | 0.4 | 0.1 | 1.6 | 0.1 | n/a | 1.0 | n/a | n/a | 1.5 | 0.3 | 8 | 4 |
Aspartic acid (g) | 1.4 | 0.0 | 0.1 | 0.0 | 0.6 | n/a | n/a | 0.3 | n/a | n/a | 0.5 | 0.0 | 3 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | 1 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 15.0 | 0.0 | 25.3 | 10.9 | 85.5 | 1.8 | n/a | 126.5 | n/a | n/a | 203.9 | 3.4 | 472 | 236 |
Calories | 260.3 | 240.4 | 44.0 | 8.9 | 61.9 | 0.0 | n/a | 222.0 | n/a | n/a | 79.2 | 101.8 | 1,019 | 509 |
Calories (kj) | 1,092.1 | 1,006.1 | 182.6 | 37.4 | 256.6 | 0.0 | n/a | 930.4 | n/a | n/a | 331.8 | 425.9 | 4,263 | 2,131 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Carbohydrates (g) | 60.2 | 0.0 | 10.3 | 2.0 | 12.1 | 0.0 | n/a | 3.3 | n/a | n/a | 0.7 | 0.0 | 89 | 44 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 59.8 | n/a | n/a | 16.2 | 30.5 | 107 | 53 |
Copper (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Dietary Fiber (g) | 5.4 | 0.0 | 1.9 | 0.1 | 4.7 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 12 | 6 |
Folate (mcg) | 29.9 | 0.0 | 20.9 | 0.2 | 114.7 | 0.0 | n/a | 8.1 | n/a | n/a | 1.8 | 0.4 | 176 | 88 |
Folate, DFE (mcg) | 29.9 | 0.0 | 20.9 | 0.2 | 114.7 | 0.0 | n/a | 8.1 | n/a | n/a | 1.8 | 0.4 | 176 | 88 |
Folate, food (mcg) | 29.9 | 0.0 | 20.9 | 0.2 | 114.7 | 0.0 | n/a | 8.1 | n/a | n/a | 1.8 | 0.4 | 176 | 88 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Fructose (g) | 0.9 | n/a | 1.4 | n/a | 1.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 4 | 2 |
Galactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) (g) | 1.1 | n/a | 2.2 | n/a | 0.9 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 4 | 2 |
Glutamic acid (g) | 0.9 | 0.0 | 0.3 | 0.0 | 1.0 | n/a | n/a | 0.7 | n/a | n/a | 1.6 | 0.0 | 5 | 2 |
Glycine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.1 | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Histidine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.0 | 1 | 0 |
Iron (mg) | 0.9 | 0.0 | 0.2 | 0.1 | 1.3 | 0.0 | n/a | 0.2 | n/a | n/a | 0.2 | 0.0 | 3 | 1 |
Isoleucine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.2 | n/a | n/a | 0.4 | 0.0 | 1 | 0 |
Lactose (g) | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | n/a | 4.0 | n/a | n/a | 0.0 | n/a | 4 | 2 |
Leucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.3 | n/a | n/a | 0.7 | 0.0 | 2 | 1 |
Lysine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.3 | n/a | n/a | 0.5 | 0.0 | 1 | 1 |
Magnesium (mg) | 65.8 | 0.0 | 11.0 | 1.5 | 38.2 | 0.6 | n/a | 11.5 | n/a | n/a | 7.0 | 0.3 | 136 | 68 |
Maltose (g) | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.4 | n/a | 0.1 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 1 |
Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 0.0 | 0 | 0 |
Monounsaturated Fat (g) | 0.0 | 7.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5.8 | n/a | n/a | 1.5 | 3.0 | 18 | 9 |
Niacin (mg) | 4.3 | 0.0 | 0.1 | 0.0 | 1.2 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 6 | 3 |
Pantothenic acid (mg) | 1.6 | 0.0 | 0.1 | 0.0 | 1.0 | 0.0 | n/a | 0.4 | n/a | n/a | 0.1 | 0.0 | 3 | 2 |
Phenylalanine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | n/a | 0.4 | 0.0 | 1 | 1 |
Phosphorus (mg) | 131.6 | 0.0 | 31.9 | 9.2 | 120.1 | 0.0 | n/a | 132.3 | n/a | n/a | 134.0 | 3.4 | 563 | 281 |
Phytosterols | n/a | 263.3 | 16.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 280 | 140 |
Polyunsaturated Fat (g) | 0.1 | 14.9 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.0 | n/a | n/a | 0.2 | 0.4 | 17 | 8 |
Potassium (mg) | 1,134.0 | 0.0 | 160.6 | 24.1 | 575.1 | 0.6 | n/a | 162.2 | n/a | n/a | 23.0 | 3.4 | 2,083 | 1,041 |
Proline (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.3 | n/a | n/a | 0.8 | 0.0 | 2 | 1 |
Protein (g) | 5.6 | 0.0 | 1.2 | 0.4 | 5.1 | 0.0 | n/a | 2.4 | n/a | n/a | 7.1 | 0.1 | 22 | 11 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 200.1 | n/a | n/a | 41.0 | 95.3 | 336 | 168 |
Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.2 | n/a | n/a | 0.1 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.1 | 3.5 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 13.2 | n/a | n/a | 3.2 | 7.3 | 27 | 14 |
Selenium (mcg) | 0.9 | 0.0 | 0.6 | 0.9 | 4.6 | 0.0 | n/a | 3.0 | n/a | n/a | 3.3 | 0.1 | 13 | 7 |
Serine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | n/a | 0.4 | 0.0 | 1 | 1 |
Sodium (mg) | 12.0 | 0.0 | 4.4 | 1.0 | 60.1 | 1.8 | n/a | 92.0 | n/a | n/a | 281.1 | 101.4 | 554 | 277 |
Starch | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 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 | 0.0 | 0 | 0 |
Sucrose (g) | 0.6 | n/a | 1.1 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 1 |
Sugar (g) | 2.6 | 0.0 | 4.7 | 0.1 | 3.1 | 0.0 | n/a | 4.0 | n/a | n/a | 0.2 | 0.0 | 15 | 7 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.1 | n/a | n/a | 0.3 | 0.0 | 1 | 0 |
Tocopherol, alpha (mg) | 0.0 | 3.9 | 0.0 | 0.0 | 1.4 | 0.0 | n/a | 0.5 | n/a | n/a | 0.0 | 0.3 | 6 | 3 |
Tocopherol, beta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Total Fat (g) | 0.3 | 27.2 | 0.1 | 0.0 | 0.7 | 0.0 | n/a | 22.7 | n/a | n/a | 5.3 | 11.5 | 68 | 34 |
Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 0 | 0 |
TransFatty acids | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 1 | 0 |
Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
Tyrosine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | n/a | 0.4 | 0.0 | 1 | 0 |
Valine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | n/a | 0.5 | 0.0 | 1 | 1 |
Vitamin A, IU (IU) | 9.0 | 0.0 | 2.2 | 0.5 | 1,133.9 | 0.0 | n/a | 716.5 | n/a | n/a | 159.0 | 354.9 | 2,376 | 1,188 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 56.4 | 0.0 | n/a | 202.4 | n/a | n/a | 42.1 | 97.1 | 398 | 199 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.4 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.9 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 1 | 1 |
Vitamin C (mg) | 38.9 | 0.0 | 8.1 | 1.9 | 162.3 | 0.0 | n/a | 1.0 | n/a | n/a | 0.0 | 0.0 | 212 | 106 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 16.1 | n/a | n/a | 3.9 | 8.5 | 28 | 14 |
Water (g) | 230.3 | 0.0 | 98.0 | 3.5 | 162.5 | 59.2 | n/a | 85.6 | n/a | n/a | 3.8 | 2.3 | 645 | 323 |
Zinc (mg) | 0.9 | 0.0 | 0.2 | 0.1 | 0.7 | 0.0 | n/a | 0.4 | n/a | n/a | 0.7 | 0.0 | 3 | 2 |
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