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 1/2 lbs (681g) summer squash |
1 medium (110g) onions |
2 tablespoons (28g) butter |
4 ounces (114g) diced green chilies |
2 tablespoons (16g) flour |
1 teaspoon (6g) salt |
1/2 teaspoon (1g) black pepper |
1 1/2 cups (170g) monterey jack cheese |
1 (50g) eggs |
1 cup (210g) cottage cheese |
2 tablespoons (8g) parsley |
1/2 cup (50g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.2 | 0.4 | 0.8 | 0.0 | 0.6 | 3 | 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) | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.6 | 0.4 | 1.0 | 0.0 | 0.8 | 4 | 1 |
| Ash (g) | 4.2 | 0.4 | 0.6 | 1.6 | 0.1 | 6.0 | 0.1 | 6.0 | 0.5 | 3.0 | 0.2 | 4.0 | 27 | 3 |
| Aspartic acid (g) | 1.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 2.7 | 0.7 | 1.9 | 0.0 | 1.3 | 8 | 1 |
| Beta-sitosterol | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| 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) | 102.1 | 25.3 | 6.8 | 8.0 | 2.3 | 1.4 | 5.1 | 1,264.5 | 28.0 | 174.3 | 10.5 | 554.5 | 2,183 | 273 |
| Calories | 109.0 | 44.0 | 203.6 | 24.0 | 56.9 | 0.0 | 2.9 | 632.2 | 71.5 | 205.8 | 2.7 | 215.5 | 1,568 | 196 |
| Calories (kj) | 469.9 | 182.6 | 851.7 | 100.6 | 238.0 | 0.0 | 12.1 | 2,647.6 | 299.5 | 865.2 | 11.5 | 902.5 | 6,581 | 823 |
| Campesterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 22.8 | 10.3 | 0.0 | 5.8 | 11.9 | 0.0 | 0.7 | 1.2 | 0.4 | 7.1 | 0.5 | 2.0 | 63 | 8 |
| Cholesterol (mg) | 0.0 | 0.0 | 61.1 | 0.0 | 0.0 | 0.0 | 0.0 | 150.9 | 186.0 | 35.7 | 0.0 | 44.0 | 478 | 60 |
| Copper (mg) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 7.5 | 1.9 | 0.0 | 1.5 | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 12 | 1 |
| Folate (mcg) | 197.5 | 20.9 | 0.9 | 11.4 | 28.6 | 0.0 | 0.2 | 30.5 | 23.5 | 25.2 | 11.6 | 5.0 | 355 | 44 |
| Folate, DFE (mcg) | 197.5 | 20.9 | 0.9 | 11.4 | 45.5 | 0.0 | 0.2 | 30.5 | 23.5 | 25.2 | 11.6 | 5.0 | 372 | 47 |
| Folate, food (mcg) | 197.5 | 20.9 | 0.9 | 11.4 | 4.5 | 0.0 | 0.2 | 30.5 | 23.5 | 25.2 | 11.6 | 5.0 | 331 | 41 |
| 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 | 3 |
| Fructose (g) | 6.5 | 1.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 8 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
| Glucose (dextrose) (g) | 5.1 | 2.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.1 | 8 | 1 |
| Glutamic acid (g) | 0.9 | 0.3 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 10.2 | 0.8 | 5.5 | 0.0 | 4.3 | 23 | 3 |
| Glycine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 0.2 | 0.5 | 0.0 | 0.4 | 2 | 0 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.2 | 0.7 | 0.0 | 0.5 | 3 | 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 | 0 | 0 |
| Iron (mg) | 2.4 | 0.2 | 0.0 | 0.6 | 0.7 | 0.0 | 0.1 | 1.2 | 0.9 | 0.1 | 0.5 | 0.5 | 7 | 1 |
| Isoleucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.6 | 0.3 | 1.2 | 0.0 | 1.0 | 6 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 5.6 | n/a | 0.1 | 6 | 1 |
| Leucine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 4.0 | 0.5 | 2.3 | 0.0 | 1.9 | 9 | 1 |
| Lysine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | 0.5 | 2.0 | 0.0 | 1.5 | 8 | 1 |
| Magnesium (mg) | 115.8 | 11.0 | 0.6 | 16.0 | 3.4 | 0.1 | 2.0 | 45.8 | 6.0 | 16.8 | 3.8 | 19.0 | 240 | 30 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
| Manganese (mg) | 1.2 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.2 | 0.6 | 0.0 | 0.5 | 3 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 6.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14.8 | 1.8 | 1.6 | 0.0 | 4.2 | 29 | 4 |
| Niacin (mg) | 3.3 | 0.1 | 0.0 | 0.9 | 0.9 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.1 | 0.1 | 6 | 1 |
| Pantothenic acid (mg) | 1.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.8 | 1.2 | 0.0 | 0.2 | 4 | 0 |
| Phenylalanine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.2 | 0.3 | 1.2 | 0.0 | 1.0 | 5 | 1 |
| Phosphorus (mg) | 258.8 | 31.9 | 6.8 | 19.4 | 16.9 | 0.0 | 1.8 | 752.6 | 99.0 | 333.9 | 4.4 | 364.5 | 1,890 | 236 |
| Phytosterols | n/a | 16.5 | n/a | n/a | n/a | 0.0 | 1.1 | n/a | n/a | n/a | 0.4 | n/a | 18 | 2 |
| Polyunsaturated Fat (g) | 0.6 | 0.0 | 0.9 | 0.1 | 0.1 | 0.0 | 0.0 | 1.5 | 1.0 | 0.3 | 0.0 | 0.6 | 5 | 1 |
| Potassium (mg) | 1,784.2 | 160.6 | 6.8 | 213.7 | 16.7 | 0.5 | 15.3 | 137.3 | 69.0 | 218.4 | 42.1 | 62.5 | 2,727 | 341 |
| Proline (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 4.7 | 0.3 | 2.6 | 0.0 | 2.3 | 10 | 1 |
| Protein (g) | 8.2 | 1.2 | 0.2 | 1.0 | 1.6 | 0.0 | 0.1 | 41.5 | 6.3 | 23.4 | 0.2 | 19.2 | 103 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 190.6 | 0.0 | 0.0 | 0.0 | 0.0 | 325.4 | 80.0 | 75.6 | 0.0 | 111.5 | 783 | 98 |
| Riboflavin (mg) | 1.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 0.2 | 0.3 | 0.0 | 0.2 | 3 | 0 |
| Saturated Fat (g) | 0.3 | 0.0 | 14.6 | 0.0 | 0.0 | 0.0 | 0.0 | 32.3 | 1.6 | 3.6 | 0.0 | 8.7 | 61 | 8 |
| Selenium (mcg) | 1.4 | 0.6 | 0.3 | 0.3 | 5.3 | 0.0 | 0.1 | 24.6 | 15.4 | 20.4 | 0.0 | 8.9 | 77 | 10 |
| Serine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.4 | 0.5 | 1.3 | 0.0 | 1.1 | 6 | 1 |
| Sodium (mg) | 13.6 | 4.4 | 202.8 | 1,340.6 | 0.3 | 2,325.5 | 0.2 | 908.5 | 71.0 | 764.4 | 4.3 | 764.5 | 6,400 | 800 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.2 | 1.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Sugar (g) | 15.0 | 4.7 | 0.0 | 3.6 | 0.0 | 0.0 | 0.0 | 0.8 | 0.2 | 5.6 | 0.1 | 0.5 | 30 | 4 |
| 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) | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.3 | 1.1 | 0.0 | 0.7 | 4 | 0 |
| Tocopherol, alpha (mg) | 0.8 | 0.0 | 0.7 | 0.8 | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | 0.2 | 0.1 | 0.1 | 4 | 0 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0 | 0 |
| Total Fat (g) | 1.2 | 0.1 | 23.0 | 0.1 | 0.2 | 0.0 | 0.0 | 51.3 | 4.8 | 9.0 | 0.1 | 14.3 | 104 | 13 |
| Trans-monoenoic Fat | n/a | n/a | 0.8 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | 0.9 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.3 | 0.0 | 0.3 | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.2 | 1.3 | 0.0 | 1.2 | 5 | 1 |
| Valine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.8 | 0.4 | 1.6 | 0.0 | 1.3 | 7 | 1 |
| Vitamin A, IU (IU) | 1,362.0 | 2.2 | 709.7 | 824.0 | 0.0 | 0.0 | 6.3 | 1,303.5 | 270.0 | 294.0 | 640.2 | 432.5 | 5,844 | 731 |
| Vitamin A, RAE (mcg) | 68.1 | 0.0 | 194.3 | 41.1 | 0.0 | 0.0 | 0.3 | 335.6 | 80.0 | 77.7 | 32.0 | 114.5 | 944 | 118 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.4 | 0.9 | 0.0 | 1.1 | 4 | 0 |
| Vitamin B-6 (mg) | 1.5 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 115.8 | 8.1 | 0.0 | 77.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.1 | 0.0 | 212 | 26 |
| Vitamin D (IU) | 0.0 | 0.0 | 17.0 | 0.0 | 0.0 | 0.0 | 0.0 | 37.3 | 41.0 | 6.3 | 0.0 | 10.5 | 112 | 14 |
| Water (g) | 644.5 | 98.0 | 4.5 | 105.7 | 1.9 | 0.0 | 0.1 | 69.5 | 38.1 | 167.6 | 6.7 | 10.4 | 1,147 | 143 |
| Zinc (mg) | 2.0 | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 5.1 | 0.6 | 0.8 | 0.1 | 1.9 | 11 | 1 |
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