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 lb (453g) crab |
3 ounces (85g) frozen chopped spinach |
12 ounces (340g) artichoke hearts |
4 1/2 cups (1,098g) milk |
8 ounces (224g) Velveeta cheese |
8 ounces (227g) cheddar cheese |
1 1/2 cups (170g) monterey jack cheese |
1 cup (0g) asiago cheese |
1 teaspoon (3g) garlic powder |
1 3/4 teaspoons (3g) red pepper flakes |
1 teaspoon (2g) ground mustard |
5 tablespoons (71g) butter |
3/8 cup (47g) flour |
1/2 medium (55g) yellow onions |
Total | 1 serving | |
| Alanine (g) | 4.5 | 0.2 | n/a | 1.2 | n/a | 1.6 | 1.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 9 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 6.9 | 0.4 | n/a | 1.3 | n/a | 2.1 | 1.6 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 13 | 1 |
| Ash (g) | 7.7 | 1.2 | 2.5 | 7.9 | 13.4 | 8.9 | 6.0 | n/a | 0.1 | 0.2 | 0.1 | 1.5 | 0.2 | 0.2 | 50 | 5 |
| Aspartic acid (g) | 8.2 | 0.4 | n/a | 2.7 | n/a | 3.6 | 2.7 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 18 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | 3 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 208.5 | 109.9 | 71.4 | 1,306.6 | 1,043.8 | 1,638.1 | 1,264.5 | n/a | 2.4 | 4.7 | 5.3 | 17.0 | 7.0 | 12.7 | 5,692 | 569 |
| Calories | 389.9 | 24.7 | 180.3 | 702.7 | 678.7 | 915.6 | 632.2 | n/a | 10.3 | 10.0 | 10.2 | 509.1 | 170.6 | 22.0 | 4,256 | 426 |
| Calories (kj) | 1,632.0 | 102.2 | 748.5 | 2,942.6 | 2,840.3 | 3,826.0 | 2,647.6 | n/a | 43.0 | 41.9 | 42.5 | 2,129.3 | 713.9 | 91.3 | 17,801 | 1,780 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 3.4 | 3.6 | 40.7 | 51.1 | 22.0 | 2.9 | 1.2 | n/a | 2.3 | 1.8 | 0.6 | 0.0 | 35.8 | 5.1 | 170 | 17 |
| Cholesterol (mg) | 267.5 | 0.0 | 0.0 | 153.7 | 179.2 | 238.6 | 150.9 | n/a | 0.0 | 0.0 | 0.0 | 152.7 | 0.0 | 0.0 | 1,142 | 114 |
| Copper (mg) | 3.1 | 0.1 | 0.4 | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Cystine (g) | 0.9 | 0.0 | n/a | 0.3 | n/a | 0.3 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 2.5 | 29.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.9 | 0.2 | 0.0 | 1.3 | 0.9 | 35 | 4 |
| Folate (mcg) | 199.5 | 123.5 | 302.8 | 54.9 | n/a | 40.9 | 30.5 | n/a | 1.5 | 3.3 | 3.2 | 2.1 | 85.8 | 10.5 | 859 | 86 |
| Folate, DFE (mcg) | 199.5 | 123.5 | 302.8 | 54.9 | n/a | 40.9 | 30.5 | n/a | 1.5 | 3.3 | 3.2 | 2.1 | 136.4 | 10.5 | 909 | 91 |
| Folate, food (mcg) | 199.5 | 123.5 | 302.8 | 54.9 | n/a | 40.9 | 30.5 | n/a | 1.5 | 3.3 | 3.2 | 2.1 | 13.6 | 10.5 | 786 | 79 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 72.2 | 0.0 | 72 | 7 |
| Fructose | n/a | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.7 | 1 | 0 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 0.2 | 0.8 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 1.1 | 2 | 0 |
| Glutamic acid (g) | 13.5 | 0.4 | n/a | 7.5 | n/a | 13.8 | 10.2 | n/a | 0.1 | n/a | 0.1 | 0.1 | 1.6 | 0.1 | 48 | 5 |
| Glycine (g) | 4.8 | 0.2 | n/a | 0.8 | n/a | 1.0 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 8 | 1 |
| Histidine (g) | 1.6 | 0.0 | n/a | 1.0 | n/a | 2.0 | 1.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.7 | 1.6 | 2.1 | 0.5 | 0.4 | 1.5 | 1.2 | n/a | 0.2 | 0.2 | 0.2 | 0.0 | 2.2 | 0.1 | 12 | 1 |
| Isoleucine (g) | 3.8 | 0.1 | n/a | 2.2 | n/a | 3.5 | 2.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 12 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Leucine (g) | 6.3 | 0.2 | n/a | 3.5 | n/a | 5.4 | 4.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 20 | 2 |
| Lysine (g) | 6.9 | 0.2 | n/a | 2.9 | n/a | 4.7 | 3.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 18 | 2 |
| Magnesium (mg) | 204.0 | 63.9 | 142.9 | 142.7 | n/a | 63.6 | 45.8 | n/a | 2.4 | 4.8 | 7.4 | 1.4 | 10.3 | 5.5 | 695 | 69 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.4 | 0.6 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 2 | 0 |
| Methionine (g) | 2.2 | 0.0 | n/a | 0.9 | n/a | 1.5 | 1.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 1 |
| Monounsaturated Fat (g) | 0.8 | 0.0 | 0.0 | 11.6 | n/a | 21.3 | 14.8 | n/a | 0.0 | 0.1 | 0.5 | 14.9 | 0.0 | 0.0 | 64 | 6 |
| Niacin (mg) | 14.2 | 0.4 | 3.8 | 0.9 | n/a | 0.2 | 0.2 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 2.8 | 0.1 | 23 | 2 |
| Pantothenic acid (mg) | 1.6 | 0.1 | 0.8 | 3.4 | n/a | 0.9 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | 8 | 1 |
| Phenylalanine (g) | 3.3 | 0.2 | n/a | 1.7 | n/a | 3.0 | 2.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 11 | 1 |
| Phosphorus (mg) | 825.1 | 41.7 | 248.4 | 1,021.1 | 1,933.1 | 1,163.3 | 752.6 | n/a | 12.8 | 9.2 | 16.6 | 17.0 | 50.6 | 16.0 | 6,108 | 611 |
| Phytosterols | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 2.6 | 2.4 | n/a | n/a | 8.3 | 13 | 1 |
| Polyunsaturated Fat (g) | 1.4 | 0.1 | 0.5 | 1.5 | n/a | 2.1 | 1.5 | n/a | 0.0 | 0.3 | 0.2 | 2.2 | 0.2 | 0.0 | 10 | 1 |
| Potassium (mg) | 1,604.8 | 294.8 | 973.0 | 1,658.0 | 750.4 | 222.7 | 137.3 | n/a | 37.0 | 63.4 | 14.8 | 17.0 | 50.2 | 80.3 | 5,904 | 590 |
| Proline (g) | 2.6 | 0.2 | n/a | 3.5 | n/a | 6.4 | 4.7 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.6 | 0.0 | 18 | 2 |
| Protein (g) | 78.9 | 3.1 | 9.8 | 36.0 | 36.5 | 56.6 | 41.5 | n/a | 0.5 | 0.4 | 0.5 | 0.6 | 4.8 | 0.6 | 270 | 27 |
| Retinol (mcg) | 122.4 | 0.0 | 0.0 | 340.4 | n/a | 586.2 | 325.4 | n/a | 0.0 | 0.0 | 0.0 | 476.4 | 0.0 | 0.0 | 1,851 | 185 |
| Riboflavin (mg) | 0.8 | 0.2 | 0.3 | 1.8 | 0.8 | 0.9 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 6 | 1 |
| Saturated Fat (g) | 0.6 | 0.0 | 0.3 | 25.0 | 32.3 | 47.9 | 32.3 | n/a | 0.0 | 0.1 | 0.0 | 36.5 | 0.1 | 0.0 | 175 | 18 |
| Selenium (mcg) | 168.2 | 5.1 | 0.7 | 22.0 | n/a | 31.6 | 24.6 | n/a | 0.7 | 0.3 | 4.2 | 0.7 | 15.9 | 0.3 | 274 | 27 |
| Serine (g) | 3.1 | 0.1 | n/a | 2.0 | n/a | 3.3 | 2.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 11 | 1 |
| Sodium (mg) | 1,337.3 | 63.0 | 204.1 | 538.0 | 3,357.8 | 1,410.9 | 908.5 | n/a | 1.9 | 0.9 | 0.3 | 506.9 | 0.9 | 2.2 | 8,333 | 833 |
| Starch | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.2 | 2.5 | n/a | n/a | 0.5 | n/a | n/a | 0.1 | n/a | 0.1 | n/a | n/a | 0.5 | 4 | 0 |
| Sugar | n/a | 0.6 | 3.4 | n/a | 18.1 | 1.2 | 0.8 | n/a | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | 2.3 | 27 | 3 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.1 | 0.2 | 0.4 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 1 | 0 |
| Threonine (g) | 3.2 | 0.2 | n/a | 1.6 | n/a | 2.0 | 1.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 9 | 1 |
| Tocopherol, alpha | n/a | 2.5 | 0.6 | n/a | n/a | 0.7 | 0.4 | n/a | 0.0 | 0.9 | 0.1 | 1.6 | 0.0 | 0.0 | 7 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Total Fat (g) | 4.4 | 0.5 | 1.2 | 40.2 | 49.3 | 75.3 | 51.3 | n/a | 0.0 | 0.5 | 0.7 | 57.6 | 0.5 | 0.1 | 282 | 28 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 2.1 | n/a | n/a | 2 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 2.3 | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 1.1 | 0.1 | n/a | 0.5 | n/a | 0.7 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Tyrosine (g) | 2.6 | 0.2 | n/a | 1.7 | n/a | 2.7 | 2.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 9 | 1 |
| Valine (g) | 3.7 | 0.2 | n/a | 2.4 | n/a | 3.8 | 2.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 13 | 1 |
| Vitamin A, IU (IU) | 408.0 | 9,990.6 | 44.2 | 1,515.2 | 2,479.7 | 2,276.5 | 1,303.5 | n/a | 0.0 | 1,310.7 | 0.6 | 1,774.3 | 0.0 | 1.1 | 21,104 | 2,110 |
| Vitamin A, RAE (mcg) | 122.4 | 499.3 | 3.4 | 362.3 | n/a | 602.1 | 335.6 | n/a | 0.0 | 65.6 | 0.0 | 485.6 | 0.0 | 0.0 | 2,476 | 248 |
| Vitamin B-12 (mcg) | 40.8 | 0.0 | 0.0 | 4.0 | n/a | 1.9 | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 48 | 5 |
| Vitamin B-6 (mg) | 0.7 | 0.1 | 0.3 | 0.5 | n/a | 0.2 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 15.9 | 4.7 | 25.2 | 16.5 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 2.4 | 0.1 | 0.0 | 0.0 | 4.1 | 69 | 7 |
| Vitamin D | n/a | 0.0 | 0.0 | n/a | n/a | 54.5 | 37.3 | n/a | 0.0 | 0.0 | 0.0 | 42.6 | 0.0 | 0.0 | 134 | 13 |
| Water (g) | 358.9 | 76.8 | 286.1 | 962.8 | 102.6 | 83.5 | 69.5 | n/a | 0.2 | 0.3 | 0.1 | 11.3 | 5.6 | 49.0 | 2,007 | 201 |
| Zinc (mg) | 19.4 | 0.5 | 1.4 | 4.2 | 4.1 | 7.1 | 5.1 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.3 | 0.1 | 42 | 4 |
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