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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4 large (288g) carrots |
2 heads (1,216g) broccoli |
4 large (1,197g) yams |
1 large (431g) acorn squash |
4 cups (312g) Brussels sprouts |
2 large (300g) onions |
1 bunch (480g) asparagus |
4 stalks (160g) celery |
1 large (323g) zucchini |
2 (6g) garlic cloves |
2 cups (660g) kernel corn |
2 tablespoons (27g) olive oil |
1 to taste (0g) pepper |
1 to taste (0g) salt |
1/4 cup (25g) parmesan cheese |
10 (2,130g) potatoes |
29 1/2 ounces (906g) creamed corn |
Total | 1 serving | |
| Alanine (g) | 0.3 | 1.3 | 0.7 | 0.1 | n/a | 0.1 | 0.6 | 0.0 | 0.2 | 0.0 | 1.2 | 0.0 | n/a | n/a | 0.3 | 1.3 | 1.4 | 8 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.3 | 2.3 | 1.5 | 0.2 | 0.5 | 0.3 | 0.5 | 0.0 | 0.2 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.4 | 2.1 | 0.6 | 10 | 1 |
| Ash (g) | 2.8 | 10.6 | 9.1 | 3.9 | 3.0 | 1.1 | 3.0 | 1.2 | 1.9 | 0.1 | 3.5 | 0.0 | n/a | n/a | 2.0 | 23.0 | 8.9 | 74 | 7 |
| Aspartic acid (g) | 0.5 | 4.0 | 1.8 | 0.4 | n/a | 0.3 | 2.7 | 0.2 | 0.5 | 0.0 | 1.6 | 0.0 | n/a | n/a | 0.7 | 10.1 | 1.2 | 24 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 95.0 | 571.5 | 167.6 | 142.2 | 112.3 | 69.0 | 110.4 | 64.0 | 51.7 | 10.9 | 26.4 | 0.3 | n/a | n/a | 277.3 | 255.6 | 27.2 | 1,981 | 198 |
| Calories | 118.1 | 413.4 | 1,388.3 | 172.4 | 112.3 | 120.0 | 105.6 | 25.6 | 54.9 | 8.9 | 528.0 | 238.7 | n/a | n/a | 107.8 | 1,640.1 | 652.5 | 5,687 | 569 |
| Calories (kj) | 498.2 | 1,714.6 | 5,816.4 | 719.8 | 468.0 | 498.0 | 451.2 | 107.2 | 226.1 | 37.4 | 2,211.0 | 998.7 | n/a | n/a | 451.3 | 6,837.3 | 2,727.8 | 23,763 | 2,376 |
| Carbohydrates (g) | 27.6 | 80.7 | 328.9 | 44.9 | 22.2 | 28.0 | 19.7 | 4.8 | 10.0 | 2.0 | 129.1 | 0.0 | n/a | n/a | 1.0 | 372.1 | 164.3 | 1,235 | 124 |
| Cholesterol (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 | n/a | n/a | 22.0 | 0.0 | 0.0 | 22 | 2 |
| Copper (mg) | 0.1 | 0.6 | 1.8 | 0.3 | 0.3 | 0.1 | 0.8 | 0.1 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.1 | 2.3 | 0.5 | 7 | 1 |
| Cystine (g) | 0.2 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.1 | 2 | 0 |
| Dietary Fiber (g) | 8.1 | 31.6 | 46.7 | 6.5 | 8.1 | 5.1 | 9.6 | 2.6 | 3.2 | 0.1 | 15.8 | 0.0 | n/a | n/a | 0.0 | 46.9 | 10.9 | 195 | 20 |
| Folate (mcg) | 54.7 | 766.1 | 191.5 | 73.3 | 187.2 | 57.0 | 715.2 | 57.6 | 77.5 | 0.2 | 204.6 | 0.0 | n/a | n/a | 2.5 | 340.8 | 407.8 | 3,136 | 314 |
| Folate, DFE (mcg) | 54.7 | 766.1 | 191.5 | 73.3 | 187.2 | 57.0 | 715.2 | 57.6 | 77.5 | 0.2 | 204.6 | 0.0 | n/a | n/a | 2.5 | 340.8 | 407.8 | 3,136 | 314 |
| Folate, food (mcg) | 54.7 | 766.1 | 191.5 | 73.3 | 187.2 | 57.0 | 715.2 | 57.6 | 77.5 | 0.2 | 204.6 | 0.0 | n/a | n/a | 2.5 | 340.8 | 407.8 | 3,136 | 314 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 1.6 | 8.3 | n/a | n/a | n/a | 3.9 | 3.8 | 0.8 | 4.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | 5.8 | 2.1 | 31 | 3 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 1.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Glucose (dextrose) (g) | 1.7 | 6.0 | n/a | n/a | n/a | 5.9 | 2.0 | 0.9 | 3.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | 7.0 | 2.1 | 29 | 3 |
| Glutamic acid (g) | 1.1 | 6.6 | 2.1 | 0.6 | n/a | 0.8 | 1.2 | 0.1 | 0.4 | 0.0 | 3.1 | 0.0 | n/a | n/a | 2.2 | 7.3 | 3.1 | 29 | 3 |
| Glycine (g) | 0.1 | 1.1 | 0.6 | 0.1 | n/a | 0.1 | 0.5 | 0.0 | 0.1 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.2 | 1.2 | 0.6 | 5 | 1 |
| Histidine (g) | 0.1 | 0.7 | 0.4 | 0.1 | 0.2 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.3 | 0.7 | 0.4 | 4 | 0 |
| Iron (mg) | 0.9 | 8.9 | 6.2 | 3.0 | 3.7 | 0.6 | 4.4 | 0.3 | 1.2 | 0.1 | 2.3 | 0.2 | n/a | n/a | 0.2 | 16.6 | 3.4 | 52 | 5 |
| Isoleucine (g) | 0.2 | 1.0 | 0.6 | 0.1 | 0.3 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 1.0 | 0.0 | n/a | n/a | 0.5 | 1.4 | 0.6 | 6 | 1 |
| Lactose (g) | 0.0 | 2.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Leucine (g) | 0.3 | 1.6 | 1.1 | 0.2 | 0.4 | 0.1 | 0.7 | 0.1 | 0.2 | 0.0 | 1.8 | 0.0 | n/a | n/a | 0.9 | 2.0 | 1.7 | 11 | 1 |
| Lysine (g) | 0.3 | 1.6 | 0.7 | 0.1 | 0.4 | 0.1 | 0.5 | 0.0 | 0.2 | 0.0 | 1.1 | 0.0 | n/a | n/a | 0.7 | 2.2 | 0.7 | 9 | 1 |
| Magnesium (mg) | 34.6 | 255.4 | 215.4 | 137.9 | 62.4 | 30.0 | 67.2 | 17.6 | 58.1 | 1.5 | 125.4 | 0.0 | n/a | n/a | 9.5 | 489.9 | 154.1 | 1,659 | 166 |
| Maltose (g) | 0.0 | 2.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.0 | 4 | 0 |
| Manganese (mg) | 0.4 | 2.6 | 4.4 | 0.7 | 0.7 | 0.4 | 0.7 | 0.2 | 0.6 | 0.1 | 0.8 | 0.0 | n/a | n/a | 0.0 | 3.3 | 0.6 | 16 | 2 |
| Methionine (g) | 0.1 | 0.5 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.3 | 0.7 | 0.3 | 3 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 19.7 | n/a | n/a | 2.1 | 0.0 | 1.1 | 24 | 2 |
| Niacin (mg) | 2.8 | 7.8 | 6.6 | 3.0 | 1.9 | 0.3 | 5.2 | 0.5 | 1.5 | 0.0 | 8.6 | 0.0 | n/a | n/a | 0.0 | 22.5 | 8.7 | 69 | 7 |
| Pantothenic acid (mg) | 0.8 | 7.0 | 3.7 | 1.7 | 0.8 | 0.4 | 1.1 | 0.4 | 0.7 | 0.0 | 1.2 | 0.0 | n/a | n/a | 0.1 | 6.3 | 1.6 | 26 | 3 |
| Phenylalanine (g) | 0.2 | 1.4 | 0.8 | 0.1 | 0.2 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.5 | 1.7 | 0.7 | 7 | 1 |
| Phosphorus (mg) | 100.8 | 802.6 | 586.4 | 155.2 | 174.7 | 87.0 | 259.2 | 38.4 | 122.7 | 9.2 | 376.2 | 0.0 | n/a | n/a | 182.3 | 1,214.1 | 462.2 | 4,571 | 457 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 45.0 | n/a | 9.6 | n/a | n/a | n/a | 59.7 | n/a | n/a | n/a | 106.5 | n/a | 221 | 22 |
| Polyunsaturated Fat (g) | 0.3 | 0.5 | 0.7 | 0.2 | 0.8 | 0.1 | 0.5 | 0.1 | 0.3 | 0.0 | 1.3 | 2.8 | n/a | n/a | 0.3 | 0.9 | 1.8 | 11 | 1 |
| Potassium (mg) | 921.6 | 3,842.6 | 8,018.6 | 1,495.6 | 989.0 | 438.0 | 1,075.2 | 416.0 | 843.0 | 24.1 | 970.2 | 0.3 | n/a | n/a | 31.3 | 8,967.3 | 1,214.4 | 29,247 | 2,925 |
| Proline (g) | 0.2 | 1.3 | 0.6 | 0.1 | n/a | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 1.3 | 0.0 | n/a | n/a | 1.2 | 1.3 | 1.4 | 8 | 1 |
| Protein (g) | 2.7 | 34.3 | 17.8 | 3.4 | 8.0 | 3.3 | 11.5 | 1.1 | 3.9 | 0.4 | 18.2 | 0.0 | n/a | n/a | 9.6 | 43.0 | 15.8 | 173 | 17 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 55.8 | 0.0 | 0.0 | 56 | 6 |
| Riboflavin (mg) | 0.2 | 1.4 | 0.3 | 0.0 | 0.2 | 0.1 | 0.7 | 0.1 | 0.3 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.1 | 0.7 | 0.5 | 5 | 1 |
| Saturated Fat (g) | 0.1 | 0.5 | 0.3 | 0.1 | 0.3 | 0.1 | 0.2 | 0.1 | 0.3 | 0.0 | 0.4 | 3.7 | n/a | n/a | 4.3 | 0.6 | 0.6 | 12 | 1 |
| Selenium (mcg) | 0.3 | 30.4 | 8.4 | 2.2 | 4.7 | 1.5 | 29.3 | 0.6 | 0.6 | 0.9 | 4.6 | 0.0 | n/a | n/a | 4.4 | 6.4 | 3.6 | 98 | 10 |
| Serine (g) | 0.2 | 1.5 | 0.9 | 0.1 | n/a | 0.1 | 0.6 | 0.0 | 0.2 | 0.0 | 1.1 | 0.0 | n/a | n/a | 0.6 | 1.6 | 0.8 | 8 | 1 |
| Sodium (mg) | 198.7 | 401.3 | 95.7 | 12.9 | 65.5 | 12.0 | 67.2 | 128.0 | 25.8 | 1.0 | 1,617.0 | 0.5 | n/a | n/a | 382.3 | 127.8 | 2,582.8 | 5,719 | 572 |
| Starch (g) | 4.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 328.9 | n/a | 333 | 33 |
| Sucrose (g) | 10.3 | 1.2 | n/a | n/a | n/a | 3.0 | 0.4 | 0.2 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | 3.6 | 24.1 | 43 | 4 |
| Sugar (g) | 13.7 | 20.7 | 5.9 | n/a | 5.4 | 12.7 | 6.2 | 2.9 | 8.1 | 0.1 | 20.6 | 0.0 | n/a | n/a | 0.2 | 16.6 | 29.3 | 142 | 14 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.9 | 1.1 | 0.6 | 0.3 | 0.1 | 0.8 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 1.7 | 0.2 | 7 | 1 |
| Threonine (g) | 0.6 | 1.1 | 0.6 | 0.1 | 0.3 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 0.8 | 0.0 | n/a | n/a | 0.4 | 1.4 | 0.6 | 6 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 9.5 | 4.1 | n/a | 1.3 | 0.1 | 7.2 | 0.4 | 0.4 | 0.0 | 0.5 | 3.9 | n/a | n/a | 0.1 | 0.2 | 0.6 | 30 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 2.1 | n/a | n/a | 0.0 | 0.0 | 1.0 | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.9 | 4 | 0 |
| Total Fat (g) | 0.7 | 4.5 | 1.7 | 0.4 | 1.6 | 0.3 | 1.1 | 0.3 | 1.0 | 0.0 | 2.8 | 27.0 | n/a | n/a | 7.2 | 1.9 | 3.8 | 54 | 5 |
| Trans-monoenoic Fat | n/a | n/a | 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 | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.1 | 0.4 | 0.1 | 2 | 0 |
| Tyrosine (g) | 0.1 | 0.6 | 0.5 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.8 | 0.0 | n/a | n/a | 0.6 | 1.0 | 0.6 | 5 | 0 |
| Valine (g) | 0.2 | 1.5 | 0.7 | 0.1 | 0.4 | 0.1 | 0.6 | 0.0 | 0.2 | 0.0 | 1.2 | 0.0 | n/a | n/a | 0.6 | 2.2 | 0.9 | 9 | 1 |
| Vitamin A, IU (IU) | 48,113.3 | 7,575.7 | 1,460.1 | 1,581.8 | 2,418.0 | 6.0 | 4,828.8 | 718.4 | 646.0 | 0.5 | 19.8 | 0.0 | n/a | n/a | 216.3 | 42.6 | 670.6 | 68,298 | 6,830 |
| Vitamin A, RAE (mcg) | 2,404.8 | 377.0 | 71.8 | 77.6 | 121.7 | 0.0 | 240.0 | 35.2 | 32.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 57.3 | 0.0 | 36.2 | 3,454 | 345 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.4 | 2.1 | 2.7 | 0.7 | 0.6 | 0.4 | 0.4 | 0.1 | 0.5 | 0.1 | 0.9 | 0.0 | n/a | n/a | 0.0 | 6.3 | 0.6 | 16 | 2 |
| Vitamin C (mg) | 17.0 | 1,084.7 | 144.8 | 47.4 | 193.4 | 22.2 | 37.0 | 5.0 | 57.8 | 1.9 | 20.5 | 0.0 | n/a | n/a | 0.0 | 419.6 | 41.7 | 2,093 | 209 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 5.3 | 0.0 | 0.0 | 5 | 1 |
| Water (g) | 254.3 | 1,085.9 | 839.3 | 378.3 | 277.4 | 267.3 | 444.6 | 152.7 | 306.2 | 3.5 | 506.4 | 0.0 | n/a | n/a | 5.2 | 1,689.9 | 713.5 | 6,925 | 692 |
| Zinc (mg) | 0.7 | 5.0 | 2.4 | 0.6 | 1.0 | 0.5 | 2.9 | 0.2 | 1.0 | 0.1 | 2.6 | 0.0 | n/a | n/a | 1.0 | 6.2 | 4.8 | 29 | 3 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.