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.
|
6 cups (900g) potatoes |
2 tablespoons (466g) fat-free margarine |
1/2 cup (80g) onions |
3/4 cup (184g) nonfat milk |
2 tablespoons (16g) flour |
1/2 cup (123g) plain fat-free yogurt |
1 cup (113g) low-fat cheddar cheese |
1 teaspoon (5g) spicy mustard |
2 tablespoons (10g) parmesan cheese |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) pepper |
1 large (25g) green onions |
Total | 1 serving | |
| Alanine (g) | 0.6 | n/a | 0.0 | 0.2 | 0.1 | 0.3 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.9 | n/a | 0.1 | 0.1 | 0.1 | 0.2 | 1.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Ash (g) | 9.7 | 8.5 | 0.3 | 1.4 | 0.1 | 1.4 | 4.1 | 0.2 | 0.8 | 3.0 | 0.0 | 0.2 | 30 | 5 |
| Aspartic acid (g) | 4.2 | n/a | 0.1 | 0.4 | 0.1 | 0.6 | 1.6 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Beta-sitosterol | n/a | 9.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 9 | 2 |
| Caffeine (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 | 0 | 0 |
| Calcium (mg) | 108.0 | 37.3 | 18.4 | 224.2 | 2.3 | 243.8 | 469.0 | 2.9 | 110.9 | 0.7 | 2.5 | 18.0 | 1,238 | 206 |
| Calories | 693.0 | 205.0 | 32.0 | 62.5 | 56.9 | 68.6 | 195.5 | 3.4 | 43.1 | 0.0 | 1.4 | 8.0 | 1,369 | 228 |
| Calories (kj) | 2,889.0 | 857.4 | 132.8 | 260.9 | 238.0 | 285.4 | 818.1 | 13.9 | 180.5 | 0.0 | 6.0 | 33.8 | 5,716 | 953 |
| Campesterol | n/a | 4.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 157.2 | 20.2 | 7.5 | 9.1 | 11.9 | 9.4 | 2.2 | 0.3 | 0.4 | 0.0 | 0.4 | 1.8 | 220 | 37 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 3.7 | 0.0 | 2.5 | 23.7 | 0.0 | 8.8 | 0.0 | 0.0 | 0.0 | 39 | 6 |
| Copper (mg) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.2 | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 19.8 | 0.0 | 1.4 | 0.0 | 0.4 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.7 | 23 | 4 |
| Folate (mcg) | 144.0 | 0.0 | 15.2 | 9.2 | 28.6 | 14.7 | 12.4 | 0.4 | 1.0 | 0.0 | 0.1 | 16.0 | 242 | 40 |
| Folate, DFE (mcg) | 144.0 | 0.0 | 15.2 | 9.2 | 45.5 | 14.7 | 12.4 | 0.4 | 1.0 | 0.0 | 0.1 | 16.0 | 258 | 43 |
| Folate, food (mcg) | 144.0 | 0.0 | 15.2 | 9.2 | 4.5 | 14.7 | 12.4 | 0.4 | 1.0 | 0.0 | 0.1 | 16.0 | 217 | 36 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24 | 4 |
| Fructose (g) | 2.4 | n/a | 1.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 3.0 | n/a | 1.6 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Glutamic acid (g) | 3.1 | n/a | 0.2 | 1.2 | 0.5 | 1.4 | 6.2 | 0.0 | 0.9 | 0.0 | 0.0 | 0.1 | 14 | 2 |
| Glycine (g) | 0.5 | n/a | 0.0 | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Histidine (g) | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 7.0 | 0.4 | 0.2 | 0.1 | 0.7 | 0.1 | 0.5 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 10 | 2 |
| Isoleucine (g) | 0.6 | n/a | 0.0 | 0.3 | 0.1 | 0.4 | 1.6 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | 9.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 9 | 2 |
| Leucine (g) | 0.9 | n/a | 0.0 | 0.6 | 0.1 | 0.7 | 2.4 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Lysine (g) | 0.9 | n/a | 0.0 | 0.5 | 0.0 | 0.6 | 2.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Magnesium (mg) | 207.0 | 4.7 | 8.0 | 20.2 | 3.4 | 23.3 | 18.1 | 2.5 | 3.8 | 0.0 | 1.0 | 5.0 | 297 | 49 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 1.4 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Methionine (g) | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 0.2 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.1 | 2.4 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Niacin (mg) | 9.5 | 4.1 | 0.1 | 0.2 | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 15 | 3 |
| Pantothenic acid (mg) | 2.7 | 1.3 | 0.1 | 0.7 | 0.1 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 0.7 | n/a | 0.0 | 0.3 | 0.1 | 0.4 | 1.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Phosphorus (mg) | 513.0 | 9.3 | 23.2 | 185.6 | 16.9 | 192.3 | 546.9 | 5.3 | 72.9 | 0.0 | 0.9 | 9.3 | 1,576 | 263 |
| Phytosterols (mg) | 45.0 | n/a | 12.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.5 | n/a | 58 | 10 |
| Polyunsaturated Fat (g) | 0.4 | 2.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Potassium (mg) | 3,789.0 | 167.8 | 116.8 | 286.7 | 16.7 | 312.4 | 74.6 | 6.9 | 12.5 | 0.2 | 7.6 | 69.0 | 4,860 | 810 |
| Proline (g) | 0.6 | n/a | 0.0 | 0.6 | 0.2 | 0.8 | 2.9 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Protein (g) | 18.2 | 0.5 | 0.9 | 6.2 | 1.6 | 7.0 | 27.5 | 0.2 | 3.8 | 0.0 | 0.1 | 0.5 | 66 | 11 |
| Retinol (mcg) | 0.0 | 4,627.4 | 0.0 | 1.8 | 0.0 | 2.5 | 67.8 | 0.0 | 22.3 | 0.0 | 0.0 | 0.0 | 4,722 | 787 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.3 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.2 | 9.9 | 0.0 | 0.1 | 0.0 | 0.1 | 4.9 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 17 | 3 |
| Selenium (mcg) | 2.7 | 0.0 | 0.4 | 5.7 | 5.3 | 4.4 | 16.4 | 1.6 | 1.8 | 0.0 | 0.0 | 0.2 | 38 | 6 |
| Serine (g) | 0.7 | n/a | 0.0 | 0.3 | 0.1 | 0.4 | 1.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Sodium (mg) | 54.0 | 2,702.8 | 3.2 | 77.2 | 0.3 | 94.3 | 691.6 | 56.8 | 152.9 | 1,162.7 | 0.1 | 4.0 | 5,000 | 833 |
| Starch (g) | 139.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 139 | 23 |
| Stigmasterol | n/a | 4.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Sucrose (g) | 1.5 | n/a | 0.8 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Sugar (g) | 7.0 | 0.0 | 3.4 | 9.4 | 0.0 | 9.4 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 31 | 5 |
| Theobromine (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 | 0 | 0 |
| Thiamin (mg) | 0.7 | 4.7 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Threonine (g) | 0.6 | n/a | 0.0 | 0.2 | 0.0 | 0.3 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Total Fat (g) | 0.8 | 14.2 | 0.1 | 0.1 | 0.2 | 0.2 | 7.9 | 0.2 | 2.9 | 0.0 | 0.0 | 0.0 | 27 | 4 |
| Trans-monoenoic Fat | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| TransFatty acids | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tryptophan (g) | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.4 | n/a | 0.0 | 0.3 | 0.0 | 0.4 | 1.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Valine (g) | 0.9 | n/a | 0.0 | 0.3 | 0.1 | 0.6 | 1.7 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Vitamin A, IU (IU) | 18.0 | 15,410.6 | 1.6 | 27.6 | 0.0 | 8.6 | 233.9 | 3.6 | 86.5 | 0.0 | 3.1 | 249.3 | 16,043 | 2,674 |
| Vitamin A, RAE (mcg) | 0.0 | 4,627.4 | 0.0 | 3.7 | 0.0 | 2.5 | 67.8 | 0.2 | 22.9 | 0.0 | 0.2 | 12.5 | 4,737 | 790 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.7 | 0.6 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 2.7 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 177.3 | 0.0 | 5.9 | 0.0 | 0.0 | 1.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 4.7 | 189 | 32 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.7 | 0.0 | 2.1 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Water (g) | 714.1 | 422.6 | 71.3 | 166.9 | 1.9 | 104.4 | 71.3 | 4.1 | 2.1 | 0.0 | 0.1 | 22.5 | 1,581 | 264 |
| Zinc (mg) | 2.6 | 0.3 | 0.1 | 0.8 | 0.1 | 1.2 | 2.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 8 | 1 |
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