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Nutritional Facts: Creamy Pumpkin Parfaits

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.

  1 package (0g)
silken tofu
8 ounces (227g)
cream cheese
3/4 cup (183g)
milk
15 ounces (441g)
canned pumpkin
1/2 cup (110g)
brown sugar
1 1/2 teaspoons (3g)
pumpkin pie spice
1/2 teaspoon (1g)
ground cardamom
2 cups (244g)
granola cereal
Total 1 serving
Alanine n/a 0.4 0.2 0.1 n/a n/a n/a 1.9 3 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine n/a 0.5 0.2 0.3 n/a n/a n/a 3.3 4 1
Ash n/a 3.0 1.3 2.5 0.5 0.1 0.1 5.9 13 2
Aspartic acid n/a 1.2 0.5 0.5 n/a n/a n/a 3.6 6 1
Caffeine n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0 0
Calcium n/a 222.7 217.8 114.7 91.3 17.4 3.8 190.3 858 107
Calories n/a 777.0 117.1 149.9 418.0 8.7 3.1 1,193.2 2,667 333
Calories (kj) n/a 3,251.2 490.4 626.2 1,749.0 36.5 13.0 4,992.2 11,159 1,395
Carbohydrates n/a 9.2 8.5 35.7 107.9 1.8 0.7 129.9 294 37
Cholesterol n/a 249.9 25.6 0.0 0.0 0.0 0.0 0.0 276 34
Copper n/a 0.0 0.0 0.5 0.1 0.0 0.0 1.5 2 0
Cystine n/a 0.1 0.1 0.0 n/a n/a n/a 0.7 1 0
Dietary Fiber n/a 0.0 0.0 12.8 0.0 0.4 0.3 22.0 35 4
Folate n/a 25.0 9.2 52.9 1.1 1.3 n/a 200.1 290 36
Folate, DFE n/a 25.0 9.2 52.9 1.1 1.3 n/a 200.1 290 36
Folate, food n/a 25.0 9.2 52.9 1.1 1.3 n/a 200.1 290 36
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose n/a 0.0 n/a n/a 1.2 n/a n/a n/a 1 0
Galactose n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a 0.0 n/a n/a 1.5 n/a n/a n/a 1 0
Glutamic acid n/a 3.0 1.3 0.9 n/a n/a n/a 7.8 13 2
Glycine n/a 0.3 0.1 0.1 n/a n/a n/a 2.1 3 0
Histidine n/a 0.4 0.2 0.1 n/a n/a n/a 1.0 2 0
Hydroxyproline n/a 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Iron n/a 0.9 0.1 6.1 0.8 0.5 0.1 10.3 19 2
Isoleucine n/a 0.7 0.4 0.1 n/a n/a n/a 1.4 3 0
Lactose n/a 7.3 n/a n/a 0.0 n/a n/a n/a 7 1
Leucine n/a 1.5 0.6 0.2 n/a n/a n/a 2.6 5 1
Lysine n/a 1.3 0.5 0.3 n/a n/a n/a 1.6 4 0
Magnesium n/a 20.4 23.8 101.4 9.9 3.5 2.3 427.0 588 74
Maltose n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Manganese n/a 0.0 0.0 0.7 0.1 0.4 0.3 9.9 11 1
Methionine n/a 0.4 0.2 0.1 n/a n/a n/a 0.6 1 0
Monounsaturated Fat n/a 19.6 1.9 0.2 0.0 0.0 0.0 23.2 45 6
Niacin n/a 0.3 0.2 1.6 0.1 0.1 0.0 5.2 8 1
Pantothenic acid n/a 1.3 0.6 1.8 0.1 n/a n/a 3.8 8 1
Phenylalanine n/a 0.7 0.3 0.2 n/a n/a n/a 1.8 3 0
Phosphorus n/a 240.8 170.2 154.3 4.4 3.0 1.8 1,112.6 1,687 211
Phytosterols n/a n/a 0.0 n/a n/a 1.8 0.5 n/a 2 0
Polyunsaturated Fat n/a 3.3 0.2 0.1 0.0 0.0 0.0 22.5 26 3
Potassium n/a 313.5 276.3 908.5 146.3 16.9 11.2 1,317.6 2,990 374
Proline n/a 1.5 0.6 0.1 n/a n/a n/a 1.9 4 1
Protein n/a 13.5 6.0 4.9 0.1 0.1 0.1 36.2 61 8
Retinol n/a 815.6 56.7 0.0 0.0 0.0 0.0 0.0 872 109
Riboflavin n/a 0.3 0.3 0.2 0.0 0.0 0.0 0.7 2 0
Saturated Fat n/a 43.8 4.2 0.6 0.0 0.2 0.0 9.9 59 7
Selenium n/a 5.5 3.7 1.8 1.3 0.2 n/a 67.8 80 10
Serine n/a 0.8 0.3 0.2 n/a n/a n/a 1.7 3 0
Sodium n/a 729.3 89.7 1,062.8 30.8 1.3 0.2 61.0 1,975 247
Starch n/a 0.8 n/a n/a n/a n/a n/a n/a 1 0
Sucrose n/a 0.0 n/a n/a 104.0 n/a n/a n/a 104 13
Sugar n/a 7.3 n/a 14.6 106.7 0.2 n/a 48.8 178 22
Theobromine n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin n/a 0.0 0.1 0.1 0.0 0.0 0.0 1.8 2 0
Threonine n/a 0.5 0.3 0.1 n/a n/a n/a 1.3 2 0
Tocopherol, alpha n/a 0.7 n/a 4.7 0.0 0.0 n/a 27.1 32 4
Tocopherol, beta n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.1 n/a n/a n/a n/a n/a n/a 0 0
Total Fat n/a 77.8 6.7 1.2 0.0 0.3 0.1 58.7 145 18
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan n/a 0.2 0.1 0.1 n/a n/a n/a 0.5 1 0
Tyrosine n/a 0.7 0.3 0.2 n/a n/a n/a 1.1 2 0
Valine n/a 0.9 0.4 0.2 n/a n/a n/a 1.8 3 0
Vitamin A, IU n/a 3,051.3 252.5 68,632.8 0.0 6.7 0.0 46.4 71,990 8,999
Vitamin A, RAE n/a 831.6 60.4 3,431.0 0.0 0.3 0.0 2.4 4,326 541
Vitamin B-12 n/a 0.6 0.7 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin B-6 n/a 0.1 0.1 0.2 0.0 0.0 0.0 0.7 1 0
Vitamin C n/a 0.0 2.7 18.5 0.0 0.6 0.2 2.9 25 3
Vitamin D n/a 56.8 n/a 0.0 0.0 0.0 0.0 0.0 57 7
Water n/a 123.7 160.5 396.8 1.5 0.2 0.1 13.2 696 87
Zinc n/a 1.2 0.7 0.7 0.0 0.1 0.1 9.8 13 2

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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