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 cup (105g) macaroni |
1 cup (156g) frozen broccoli florets |
3 teaspoons (14g) olive oil |
1 small (70g) onions |
2 (6g) garlic cloves |
3 teaspoons (8g) flour |
1 1/2 cups (366g) milk |
2 teaspoons (10g) Dijon mustard |
1 teaspoon (5g) hot sauce |
1 cup (226g) low fat cottage cheese |
1 cup (132g) extra-sharp cheddar cheese |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.9 | 0.9 | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.5 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 1.2 | 1.2 | n/a | 4 | 2 |
| Ash (g) | 0.9 | 1.0 | 0.0 | 0.2 | 0.1 | 0.0 | 2.6 | 0.4 | 0.3 | 3.1 | 5.2 | n/a | 14 | 7 |
| Aspartic acid (g) | 0.7 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 2.2 | 2.1 | n/a | 6 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 22.1 | 87.4 | 0.1 | 16.1 | 10.9 | 1.2 | 435.5 | 5.8 | 0.4 | 205.7 | 951.7 | n/a | 1,737 | 868 |
| Calories | 389.6 | 40.6 | 119.3 | 28.0 | 8.9 | 28.4 | 234.2 | 6.7 | 0.5 | 194.4 | 532.0 | n/a | 1,583 | 791 |
| Calories (kj) | 1,630.7 | 171.6 | 499.4 | 116.2 | 37.4 | 118.8 | 980.9 | 27.8 | 2.2 | 815.9 | 2,222.9 | n/a | 6,624 | 3,312 |
| Carbohydrates (g) | 78.4 | 7.5 | 0.0 | 6.5 | 2.0 | 6.0 | 17.0 | 0.5 | 0.1 | 8.3 | 1.7 | n/a | 128 | 64 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 51.2 | 0.0 | 0.0 | 22.6 | 138.6 | n/a | 212 | 106 |
| Copper (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Cystine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 1 | 0 |
| Dietary Fiber (g) | 3.4 | 4.7 | 0.0 | 1.2 | 0.1 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 10 | 5 |
| Folate (mcg) | 248.9 | 104.5 | 0.0 | 13.3 | 0.2 | 14.3 | 18.3 | 0.7 | 0.3 | 22.6 | 23.8 | n/a | 447 | 223 |
| Folate, DFE (mcg) | 410.6 | 104.5 | 0.0 | 13.3 | 0.2 | 22.7 | 18.3 | 0.7 | 0.3 | 22.6 | 23.8 | n/a | 617 | 308 |
| Folate, food (mcg) | 18.9 | 104.5 | 0.0 | 13.3 | 0.2 | 2.3 | 18.3 | 0.7 | 0.3 | 22.6 | 23.8 | n/a | 205 | 102 |
| Folic acid (mcg) | 230.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 242 | 121 |
| Fructose (g) | 0.1 | 1.3 | n/a | 0.9 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.1 | 1.2 | n/a | 1.4 | n/a | n/a | n/a | 0.0 | n/a | 1.7 | n/a | n/a | 4 | 2 |
| Glutamic acid (g) | 4.8 | 0.6 | 0.0 | 0.2 | 0.0 | 0.3 | 2.5 | 0.1 | 0.0 | 6.3 | 8.0 | n/a | 23 | 11 |
| Glycine (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.5 | 0.6 | n/a | 2 | 1 |
| Histidine (g) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.8 | 1.2 | n/a | 3 | 1 |
| Hydroxyproline (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 3.5 | 1.3 | 0.1 | 0.1 | 0.1 | 0.4 | 0.2 | 0.2 | 0.0 | 0.3 | 0.9 | n/a | 7 | 4 |
| Isoleucine (g) | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 1.4 | 2.0 | n/a | 5 | 2 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 6.6 | 0.3 | n/a | 7 | 3 |
| Leucine (g) | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 1.2 | 0.0 | 0.0 | 2.7 | 3.1 | n/a | 8 | 4 |
| Lysine (g) | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 2.2 | 2.7 | n/a | 7 | 3 |
| Magnesium (mg) | 55.7 | 28.1 | 0.0 | 7.0 | 1.5 | 1.7 | 47.6 | 4.9 | 0.2 | 15.8 | 37.0 | n/a | 199 | 100 |
| Maltose (g) | 2.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 2 | 1 |
| Manganese (mg) | 1.0 | 0.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
| Methionine (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.6 | 0.9 | n/a | 2 | 1 |
| Monounsaturated Fat (g) | 0.2 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 3.9 | 0.3 | 0.0 | 1.0 | 12.4 | n/a | 28 | 14 |
| Niacin (mg) | 7.5 | 0.7 | 0.0 | 0.1 | 0.0 | 0.5 | 0.3 | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 10 | 5 |
| Pantothenic acid (mg) | 0.5 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.6 | 0.5 | n/a | 3 | 2 |
| Phenylalanine (g) | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 1.4 | 1.7 | n/a | 5 | 2 |
| Phosphorus (mg) | 198.5 | 78.0 | 0.0 | 20.3 | 9.2 | 8.4 | 340.4 | 10.6 | 0.5 | 368.4 | 675.8 | n/a | 1,710 | 855 |
| Phytosterols | n/a | n/a | 29.8 | 10.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 40 | 20 |
| Polyunsaturated Fat (g) | 0.6 | 0.2 | 1.4 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.2 | 1.2 | n/a | 4 | 2 |
| Potassium (mg) | 234.2 | 330.7 | 0.1 | 102.2 | 24.1 | 8.3 | 552.7 | 13.8 | 6.8 | 189.8 | 129.4 | n/a | 1,592 | 796 |
| Proline (g) | 1.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 1.2 | 0.0 | 0.0 | 3.0 | 3.7 | n/a | 10 | 5 |
| Protein (g) | 13.7 | 4.4 | 0.0 | 0.8 | 0.4 | 0.8 | 12.0 | 0.4 | 0.0 | 26.7 | 32.9 | n/a | 92 | 46 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 113.5 | 0.0 | 0.0 | 42.9 | 340.6 | n/a | 497 | 248 |
| Riboflavin (mg) | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.4 | 0.5 | n/a | 2 | 1 |
| Saturated Fat (g) | 0.3 | 0.1 | 1.9 | 0.0 | 0.0 | 0.0 | 8.3 | 0.0 | 0.0 | 2.2 | 27.8 | n/a | 41 | 20 |
| Selenium (mcg) | 66.4 | 4.4 | 0.0 | 0.4 | 0.9 | 2.6 | 7.3 | 3.3 | 0.0 | 22.4 | 18.3 | n/a | 126 | 63 |
| Serine (g) | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 1.5 | 1.9 | n/a | 5 | 3 |
| Sodium (mg) | 6.3 | 37.4 | 0.3 | 2.8 | 1.0 | 0.2 | 179.3 | 113.5 | 124.2 | 745.8 | 819.7 | n/a | 2,031 | 1,015 |
| Starch (g) | 65.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 66 | 33 |
| Sucrose (g) | 0.5 | n/a | n/a | 0.7 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 2 | 1 |
| Sugar (g) | 2.8 | 2.1 | 0.0 | 3.0 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 8.3 | 0.7 | n/a | 17 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 1 |
| Threonine (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 1.2 | 1.2 | n/a | 4 | 2 |
| Tocopherol, alpha (mg) | 0.1 | 1.9 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.4 | n/a | 4 | 2 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.9 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | 2 | 1 |
| Total Fat (g) | 1.6 | 0.5 | 13.5 | 0.1 | 0.0 | 0.1 | 13.4 | 0.4 | 0.0 | 5.5 | 43.7 | n/a | 79 | 39 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.4 | n/a | 1 | 1 |
| Tyrosine (g) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 1.5 | 1.6 | n/a | 4 | 2 |
| Valine (g) | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 1.8 | 2.2 | n/a | 6 | 3 |
| Vitamin A, IU (IU) | 0.0 | 1,613.0 | 0.0 | 1.4 | 0.5 | 0.0 | 505.1 | 7.1 | 7.6 | 167.2 | 1,322.6 | n/a | 3,625 | 1,812 |
| Vitamin A, RAE (mcg) | 0.0 | 81.1 | 0.0 | 0.0 | 0.0 | 0.0 | 120.8 | 0.4 | 0.4 | 45.2 | 349.8 | n/a | 598 | 299 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 1.0 | 1.1 | n/a | 3 | 2 |
| Vitamin B-6 (mg) | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 88.0 | 0.0 | 5.2 | 1.9 | 0.0 | 5.5 | 0.2 | 3.5 | 0.0 | 0.0 | n/a | 104 | 52 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 31.7 | n/a | 32 | 16 |
| Water (g) | 10.4 | 142.7 | 0.0 | 62.4 | 3.5 | 0.9 | 320.9 | 8.3 | 4.2 | 182.4 | 48.5 | n/a | 784 | 392 |
| Zinc (mg) | 1.5 | 0.7 | 0.0 | 0.1 | 0.1 | 0.1 | 1.4 | 0.1 | 0.0 | 0.9 | 4.1 | n/a | 9 | 4 |
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