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.
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2 tablespoons (27g) olive oil |
1 (110g) sweet onions |
2 (6g) garlic cloves |
1 tablespoon (6g) lemon zest |
2 tablespoons (31g) lemon juice |
1 to taste (0g) salt & freshly ground black pepper |
1 tablespoon (6g) mustard seeds |
4 cups (268g) kale |
4 cups (760g) collard greens |
4 cups (144g) swiss chard |
1/2 cup (55g) pecans |
8 ounces (227g) puff pastry |
1 (50g) eggs |
1 teaspoon (6g) coarse salt |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.4 | 0.7 | n/a | 0.2 | 0.5 | 0.4 | 0.0 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 0.8 | 0.2 | 0.6 | 0.6 | 0.4 | 0.0 | 3 | 0 |
| Ash (g) | 0.0 | 0.4 | 0.1 | 0.0 | 0.1 | n/a | 0.3 | 4.1 | 5.8 | 2.3 | 0.8 | 2.3 | 0.5 | 6.0 | 23 | 3 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.2 | 0.8 | 1.2 | n/a | 0.5 | 0.7 | 0.7 | 0.0 | 4 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 48.5 | n/a | n/a | n/a | 49 | 6 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.3 | 25.3 | 10.9 | 8.0 | 1.8 | n/a | 16.8 | 361.8 | 1,064.0 | 73.4 | 38.2 | 22.7 | 28.0 | 1.4 | 1,653 | 207 |
| Calories | 238.7 | 44.0 | 8.9 | 2.8 | 6.7 | n/a | 32.0 | 134.0 | 197.6 | 27.4 | 376.6 | 1,251.9 | 71.5 | 0.0 | 2,392 | 299 |
| Calories (kj) | 998.7 | 182.6 | 37.4 | 11.8 | 27.8 | n/a | 133.9 | 557.4 | 813.2 | 113.8 | 1,574.5 | 5,237.0 | 299.5 | 0.0 | 9,988 | 1,248 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | n/a | 3 | 0 |
| Carbohydrates (g) | 0.0 | 10.3 | 2.0 | 1.0 | 2.1 | n/a | 1.8 | 26.8 | 37.3 | 5.4 | 7.6 | 102.5 | 0.4 | 0.0 | 197 | 25 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186.0 | 0.0 | 186 | 23 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.3 | 0.3 | 0.7 | 0.3 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.1 | 0.4 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 0.1 | 0.6 | 0.1 | n/a | 0.8 | 5.4 | 21.3 | 2.3 | 5.2 | 3.4 | 0.0 | 0.0 | 41 | 5 |
| Folate (mcg) | 0.0 | 20.9 | 0.2 | 0.8 | 6.1 | n/a | 10.2 | 77.7 | 706.8 | 20.2 | 12.0 | 177.2 | 23.5 | 0.0 | 1,056 | 132 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 0.2 | 0.8 | 6.1 | n/a | 10.2 | 77.7 | 706.8 | 20.2 | 12.0 | 281.7 | 23.5 | 0.0 | 1,160 | 145 |
| Folate, food (mcg) | 0.0 | 20.9 | 0.2 | 0.8 | 6.1 | n/a | 10.2 | 77.7 | 706.8 | 20.2 | 12.0 | 29.5 | 23.5 | 0.0 | 908 | 113 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 147.7 | 0.0 | 0.0 | 148 | 18 |
| Fructose | n/a | 1.4 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | n/a | 0.3 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 3 | 0 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 0.3 | 1.0 | 1.3 | n/a | 1.0 | 5.8 | 0.8 | 0.0 | 11 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.4 | 0.6 | n/a | 0.2 | 0.6 | 0.2 | 0.0 | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.2 | 0.3 | 0.1 | 0.1 | 0.4 | 0.2 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.6 | 4.6 | 8.8 | 2.6 | 1.4 | 5.8 | 0.9 | 0.0 | 25 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 0.7 | 0.2 | 0.2 | 0.6 | 0.3 | 0.0 | 3 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.6 | 1.0 | 0.2 | 0.3 | 1.2 | 0.5 | 0.0 | 4 | 0 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 0.8 | 0.1 | 0.2 | 0.3 | 0.5 | 0.0 | 3 | 0 |
| Magnesium (mg) | 0.0 | 11.0 | 1.5 | 0.9 | 1.8 | n/a | 23.3 | 91.1 | 152.0 | 116.6 | 65.9 | 36.4 | 6.0 | 0.1 | 507 | 63 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.2 | 2.1 | 3.3 | 0.5 | 2.5 | 1.1 | 0.0 | 0.0 | 10 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.3 | 0.2 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | 0.1 | 0.2 | 0.1 | 22.2 | 49.1 | 1.8 | 0.0 | 95 | 12 |
| Niacin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 2.7 | 4.4 | 0.6 | 0.6 | 9.5 | 0.0 | 0.0 | 18 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 1.7 | 0.2 | 0.5 | 0.0 | 0.8 | 0.0 | 4 | 0 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 0.6 | 0.2 | 0.2 | 0.8 | 0.3 | 0.0 | 3 | 0 |
| Phosphorus (mg) | 0.0 | 31.9 | 9.2 | 0.7 | 2.4 | n/a | 52.2 | 150.1 | 228.0 | 66.2 | 151.0 | 136.3 | 99.0 | 0.0 | 927 | 116 |
| Phytosterols (mg) | 59.7 | 16.5 | n/a | 2.1 | n/a | n/a | 7.4 | n/a | n/a | n/a | 55.6 | n/a | n/a | 0.0 | 141 | 18 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.9 | 1.3 | 0.1 | 11.8 | 11.1 | 1.0 | 0.0 | 30 | 4 |
| Potassium (mg) | 0.3 | 160.6 | 24.1 | 9.6 | 31.4 | n/a | 46.5 | 1,198.0 | 881.6 | 545.8 | 223.5 | 138.6 | 69.0 | 0.5 | 3,329 | 416 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.5 | 0.7 | n/a | 0.2 | 2.0 | 0.3 | 0.0 | 4 | 0 |
| Protein (g) | 0.0 | 1.2 | 0.4 | 0.1 | 0.1 | n/a | 1.6 | 8.8 | 16.0 | 2.6 | 5.0 | 16.6 | 6.3 | 0.0 | 59 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | 0.0 | 80 | 10 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.8 | 0.1 | 0.1 | 0.6 | 0.2 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.4 | 0.0 | 3.4 | 21.9 | 1.6 | 0.0 | 31 | 4 |
| Selenium (mcg) | 0.0 | 0.6 | 0.9 | 0.0 | 0.0 | n/a | 13.1 | 2.4 | 3.8 | 1.3 | 2.1 | 55.0 | 15.4 | 0.0 | 95 | 12 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.5 | n/a | 0.3 | 0.8 | 0.5 | 0.0 | 3 | 0 |
| Sodium (mg) | 0.5 | 4.4 | 1.0 | 0.4 | 0.3 | n/a | 0.8 | 115.2 | 121.6 | 306.7 | 0.0 | 565.7 | 71.0 | 2,325.5 | 3,513 | 439 |
| Starch | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 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 | 1.6 | n/a | n/a | n/a | 2 | 0 |
| Sucrose | n/a | 1.1 | n/a | n/a | 0.1 | n/a | 0.2 | n/a | n/a | n/a | 2.1 | n/a | 0.0 | n/a | 4 | 0 |
| Sugar (g) | 0.0 | 4.7 | 0.1 | 0.3 | 0.8 | n/a | 0.4 | n/a | 3.0 | 1.6 | 2.2 | 1.7 | 0.2 | 0.0 | 15 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.3 | 0.1 | 0.4 | 0.9 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.4 | 0.6 | 0.1 | 0.2 | 0.4 | 0.3 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 6.7 | 2.7 | 0.8 | 1.2 | 0.5 | 0.0 | 16 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | 13.3 | n/a | 0.3 | n/a | 15 | 2 |
| Total Fat (g) | 27.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 2.3 | 1.9 | 2.7 | 0.3 | 39.2 | 86.6 | 4.8 | 0.0 | 165 | 21 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.3 | 0.4 | n/a | 0.1 | 0.5 | 0.2 | 0.0 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.5 | 0.8 | 0.2 | 0.2 | 0.7 | 0.4 | 0.0 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 0.5 | 3.0 | 1.8 | n/a | 2.0 | 41,207.7 | 61,666.4 | 8,807.0 | 30.5 | 2.3 | 270.0 | 0.0 | 111,993 | 13,999 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 2,060.9 | 3,085.6 | 440.6 | 1.6 | 0.0 | 80.0 | 0.0 | 5,669 | 709 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 1.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 8.1 | 1.9 | 7.7 | 11.8 | n/a | 0.4 | 321.6 | 138.3 | 43.2 | 0.6 | 0.0 | 0.0 | 0.0 | 534 | 67 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 41.0 | 0.0 | 41 | 5 |
| Water (g) | 0.0 | 98.0 | 3.5 | 4.9 | 28.2 | n/a | 0.3 | 226.4 | 698.1 | 133.4 | 1.9 | 19.3 | 38.1 | 0.0 | 1,252 | 157 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 1.2 | 1.7 | 0.5 | 2.5 | 1.2 | 0.6 | 0.0 | 8 | 1 |
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