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.
Amount Per Serving
4 servings in recipe 		broccoli
43.23g 		onions
7.2g 		jack cheese
28.25g 		chicken breasts
104.4g 		ham
7.09g 		bread crumbs
27.0g 		parsley
0.9g 		paprika
0.26g 		margarine
10.5g 		flour
1.95g 		salt
0.38g 		pepper
0.07g 		milk
61.0g 		Total Per Serving Total for Recipe
Protein (g) 1.22 0.13 6.92 21.77 1.24 3.6 0.03 0.04 0.02 0.2 0.0 0.01 2.06 37.22 148.88
Total Fat (g) 0.16 0.01 8.55 9.66 0.44 1.43 0.01 0.03 8.47 0.02 0.0 0.0 0.59 29.38 117.52
Carbohydrates (g) 2.87 0.53 0.19 0.0 0.05 19.43 0.06 0.15 0.07 1.49 0.0 0.04 3.04 27.93 111.72
Ash (g) 0.38 0.06 n/a 1.05 0.23 0.77 0.02 0.02 0.2 0.01 0.37 0.0 0.46 3.58 14.32
Calories (kcal) 14.699 2.304 105.373 179.568 9.426 106.65 0.325 0.759 75.285 7.107 0.0 0.166 25.62 527.282 2109.128
Starch (g) 0.0 n/a n/a n/a n/a 16.11 n/a n/a n/a n/a n/a n/a n/a 16.11 64.44
Sucrose (g) 0.04 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.05 0.2
Glucose (dextrose) (g) 0.21 n/a n/a n/a n/a 0.49 n/a 0.01 n/a n/a n/a n/a 0.0 0.71 2.84
Fructose (g) 0.29 n/a n/a n/a n/a 0.66 n/a 0.02 n/a n/a n/a n/a 0.0 0.98 3.92
Lactose (g) 0.09 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 3.17 3.26 13.04
Maltose (g) 0.09 n/a n/a n/a n/a 0.52 n/a 0.0 n/a n/a n/a n/a 0.0 0.61 2.44
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 0.0 0.0
Water (g) 38.61 6.47 11.59 72.52 5.13 1.76 0.79 0.03 1.73 0.23 0.0 0.01 54.85 193.71 774.84
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.73 0.17 0.14 0.0 n/a 1.67 0.01 0.03 0.0 0.01 0.0 0.0 3.17 5.93 23.72
Galactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0
Dietary Fiber (g) 1.1 0.2 0.0 0.0 0.0 1.2 0.0 0.1 0.0 0.1 0.0 0.0 0.0 2.7 10.8
Calcium (mg) 20.32 5.184 210.745 11.484 0.496 49.41 1.245 0.465 0.315 0.293 0.09 0.284 72.59 372.921 1491.684
Iron (mg) 0.32 0.11 0.2 0.77 0.08 1.3 0.06 0.06 0.01 0.09 0.0 0.02 0.02 3.03 12.12
Magnesium (mg) 9.079 1.44 7.628 26.1 1.418 11.61 0.451 0.486 0.315 0.43 0.004 0.126 6.71 65.795 263.18
Phosphorus (mg) 28.534 2.664 125.43 181.656 19.703 44.55 0.523 0.906 0.525 2.109 0.0 0.112 57.95 464.663 1858.652
Potassium (mg) 136.619 19.872 22.883 229.68 19.278 52.92 5.0 6.153 1.89 2.089 0.03 0.818 91.5 588.732 2354.928
Sodium (mg) 14.267 1.152 151.42 65.772 85.759 197.64 0.505 0.089 99.015 0.039 145.343 0.029 26.84 787.87 3151.48
Zinc (mg) 0.18 0.03 0.85 0.84 0.16 0.39 0.01 0.01 0.0 0.01 0.0 0.0 0.26 2.73 10.92
Copper (mg) 0.022 0.006 0.008 0.042 0.008 0.07 0.001 0.002 0.0 0.003 0.0 0.001 0.006 0.168 0.672
Manganese (mg) 0.091 0.012 n/a 0.021 0.002 0.248 0.001 0.002 n/a 0.013 0.0 0.004 0.0 0.395 1.58
Selenium (mcg) 1.1 0.0 4.1 17.3 1.2 6.8 0.0 0.0 0.0 0.7 0.0 0.0 2.0 33.2 132.8
Vitamin A, IU (IU) 269.346 71.784 n/a 86.652 0.354 0.0 76.027 138.429 374.955 0.0 0.0 0.194 119.56 1137.302 4549.208
Retinol (mcg) 0.0 0.0 54.24 25.056 0.142 0.0 0.0 0.0 80.64 0.0 0.0 0.0 35.38 195.458 781.832
Vitamin A, RAE (mcg_RAE) 13.402 3.6 55.935 26.1 0.142 0.0 3.8 6.922 85.995 0.0 0.0 0.01 35.38 231.286 925.144
Beta Carotene (mcg) 156.074 43.056 22.035 0.0 n/a 0.0 45.612 72.657 64.05 0.0 0.0 0.101 1.22 404.806 1619.224
Vitamin E (mg) 0.34 0.04 0.07 0.32 n/a 0.02 0.01 0.08 0.95 0.0 0.0 0.0 0.01 1.83 7.32
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 31.72 31.72 126.88
Lycopene (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.004 0.0 0.004 0.016
Lutein + zeaxanthin (mcg) 606.57 81.864 0.0 0.0 n/a 0.0 50.188 34.537 0.0 0.351 0.0 0.133 0.0 773.643 3094.572
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.01 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.02 0.08
Tocopherol, gamma (mg) 0.07 n/a n/a 0.03 n/a 0.21 0.0 0.01 n/a 0.01 n/a 0.0 0.0 0.33 1.32
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.05 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.05 0.2
Vitamin C (mg) 38.6 1.4 0.0 0.0 1.6 0.0 1.2 0.2 0.0 0.0 0.0 0.0 0.0 42.9 171.6
Thiamin (mg) 0.03 0.004 0.006 0.063 0.038 0.262 0.001 0.002 0.001 0.015 0.0 0.0 0.012 0.434 1.736
Riboflavin (mg) 0.052 0.006 0.11 0.094 0.013 0.108 0.001 0.005 0.004 0.01 0.0 0.0 0.116 0.519 2.076
Niacin (mg) 0.277 0.038 0.025 10.346 0.179 1.79 0.012 0.04 0.002 0.115 0.0 0.001 0.055 12.881 51.524
Pantothenic acid (mg) 0.246 0.006 n/a 0.835 0.047 0.149 0.004 0.005 0.0 0.009 0.0 n/a 0.22 1.519 6.076
Vitamin B-6 (mg) 0.078 0.004 0.023 0.553 0.016 0.032 0.001 0.011 0.001 0.001 0.0 0.0 0.024 0.745 2.98
Folate (mcg) 27.237 4.608 5.085 4.176 0.284 28.89 1.372 0.278 0.105 3.573 0.0 0.007 3.05 78.664 314.656
Vitamin B-12 (mcg) 0.0 0.0 0.23 0.35 0.05 0.09 0.0 0.0 0.01 0.0 0.0 0.0 0.27 1.01 4.04
Choline (mg) 8.1 0.4 4.4 70.1 n/a 3.9 0.1 0.1 1.3 0.2 0.0 0.0 10.8 99.4 397.6
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 22.14 0.0 0.0 0.0 3.007 0.0 0.0 0.0 25.147 100.588
Tryptophan (g) 0.013 0.001 n/a 0.251 n/a 0.043 0.0 n/a n/a 0.003 0.0 n/a 0.024 0.336 1.344
Threonine (g) 0.039 0.005 n/a 0.908 n/a 0.116 0.001 n/a n/a 0.005 0.0 n/a 0.055 1.13 4.52
Isoleucine (g) 0.035 0.006 n/a 1.107 n/a 0.146 0.001 n/a n/a 0.007 0.0 n/a 0.116 1.417 5.668
Leucine (g) 0.056 0.008 n/a 1.597 n/a 0.259 0.002 n/a n/a 0.014 0.0 n/a 0.232 2.168 8.672
Lysine (g) 0.061 0.006 n/a 1.806 n/a 0.116 0.002 n/a n/a 0.004 0.0 n/a 0.177 2.172 8.688
Methionine (g) 0.017 0.001 n/a 0.585 n/a 0.062 0.0 n/a n/a 0.004 0.0 n/a 0.049 0.718 2.872
Cystine (g) 0.013 n/a n/a 0.282 n/a 0.076 0.0 n/a n/a 0.004 0.0 n/a 0.073 0.448 1.792
Phenylalanine (g) 0.052 0.004 n/a 0.856 n/a 0.178 0.001 n/a n/a 0.01 0.0 n/a 0.104 1.206 4.824
Tyrosine (g) 0.022 0.004 n/a 0.71 n/a 0.108 0.001 n/a n/a 0.006 0.0 n/a 0.085 0.935 3.74
Valine (g) 0.056 0.006 n/a 1.065 n/a 0.162 0.002 n/a n/a 0.008 0.0 n/a 0.134 1.433 5.732
Arginine (g) 0.082 0.009 n/a 1.347 n/a 0.149 0.001 n/a n/a 0.008 0.0 n/a 0.061 1.657 6.628
Histidine (g) 0.026 0.002 n/a 0.658 n/a 0.081 0.001 n/a n/a 0.004 0.0 n/a 0.049 0.821 3.284
Alanine (g) 0.043 0.006 n/a 1.242 n/a 0.13 0.002 n/a n/a 0.006 0.0 n/a 0.067 1.496 5.984
Aspartic acid (g) 0.143 0.012 n/a 1.942 n/a 0.208 0.003 n/a n/a 0.009 0.0 n/a 0.189 2.505 10.02
Glutamic acid (g) 0.233 0.027 n/a 3.216 n/a 1.112 0.002 n/a n/a 0.068 0.0 n/a 0.476 5.135 20.54
Glycine (g) 0.039 0.006 n/a 1.284 n/a 0.132 0.001 n/a n/a 0.007 0.0 n/a 0.037 1.507 6.028
Proline (g) 0.048 0.009 n/a 0.992 n/a 0.37 0.002 n/a n/a 0.023 0.0 n/a 0.22 1.663 6.652
Serine (g) 0.052 0.006 n/a 0.762 n/a 0.178 0.001 n/a n/a 0.01 0.0 n/a 0.128 1.137 4.548
Cholesterol (mg) 0.0 0.0 25.143 66.816 5.032 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.05 100.041 400.164
Trans Fat (g) n/a n/a n/a 0.125 n/a n/a n/a n/a 1.563 n/a n/a n/a n/a 1.689 6.756
Saturated Fat (g) 0.017 0.002 5.387 2.777 0.118 0.324 0.001 0.006 1.595 0.003 0.0 0.001 0.384 10.616 42.464
Phytosterols (mg) n/a n/a n/a n/a n/a 2.16 0.045 0.459 n/a n/a 0.0 0.06 n/a 2.724 10.896
Monounsaturated Fat (g) 0.004 0.002 2.472 3.988 0.189 0.275 0.003 0.003 4.082 0.002 0.0 0.001 0.171 11.192 44.768
Polyunsaturated (g) 0.017 0.005 0.254 2.046 0.055 0.556 0.001 0.022 2.552 0.008 0.0 0.001 0.024 5.542 22.168
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