Receta Enchanted Broccoli Forest - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Enchanted Broccoli Forest (serves 3, adapted from The Enchanted Broccoli Forest)
2 crowns broccoli, removed of woody stumps and cut into spears
3 egg whites (if doubling recipe, use 3 whole eggs), lightly beaten
Total Fat 9.8 g
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
1 servings in recipe 		rice
185.0g 		peas
67.0g 		onion
99.0g 		lemon pepper
0.53g 		garlic
2.61g 		salt
1.5g 		cheddar
66.0g 		parmesan cheese
25.0g 		egg whites
0.0g 		lemon juice
10.17g 		Total Per Serving Total for Recipe
Protein (g) 14.69 3.5 1.09 0.06 0.17 0.0 16.43 9.62 n/a 0.04 45.59 45.59
Total Fat (g) 5.4 0.27 0.1 0.02 0.01 0.0 21.87 7.15 n/a 0.0 34.82 34.82
Carbohydrates (g) 142.89 9.13 9.25 0.34 0.86 0.0 0.84 1.02 n/a 0.88 165.21 165.21
Ash (g) 2.83 0.52 0.35 0.02 0.04 1.5 2.59 2.01 n/a 0.03 9.89 9.89
Calories (kcal) 684.5 51.59 39.6 1.352 3.889 0.0 265.98 107.75 n/a 2.543 1157.203 1157.203
Starch (g) n/a 2.79 0.0 n/a n/a n/a n/a n/a n/a n/a 2.79 2.79
Sucrose (g) 1.57 3.08 0.98 n/a n/a n/a 0.16 0.04 n/a n/a 5.83 5.83
Glucose (dextrose) (g) n/a 0.05 1.95 n/a n/a n/a n/a 0.04 n/a n/a 2.04 2.04
Fructose (g) n/a 0.17 1.28 n/a n/a n/a n/a 0.04 n/a n/a 1.48 1.48
Lactose (g) n/a 0.0 0.0 n/a n/a n/a 0.15 0.04 n/a n/a 0.19 0.19
Maltose (g) n/a 0.05 0.0 n/a n/a n/a 0.1 0.04 n/a n/a 0.19 0.19
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Water (g) 19.18 53.59 88.22 0.06 1.53 0.0 24.26 5.21 n/a 9.23 201.27 201.27
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Sugars (g) 1.57 3.35 4.2 0.0 0.03 0.0 0.34 0.23 n/a 0.24 9.96 9.96
Galactose (g) n/a 0.0 0.0 n/a n/a n/a n/a 0.04 n/a n/a 0.04 0.04
Dietary Fiber (g) 6.5 3.0 1.7 0.1 0.1 0.0 0.0 0.0 n/a 0.0 11.4 11.4
Calcium (mg) 42.55 14.74 22.77 2.316 4.724 0.36 475.86 277.25 n/a 0.712 841.282 841.282
Iron (mg) 2.72 1.03 0.21 0.15 0.04 0.0 0.45 0.23 n/a 0.0 4.83 4.83
Magnesium (mg) 264.55 17.42 9.9 1.028 0.653 0.015 18.48 9.5 n/a 0.61 322.156 322.156
Phosphorus (mg) 616.05 54.94 28.71 0.917 3.993 0.0 337.92 182.25 n/a 0.61 1225.39 1225.39
Potassium (mg) 412.55 102.51 144.54 6.673 10.466 0.12 64.68 31.25 n/a 12.611 785.4 785.4
Sodium (mg) 12.95 72.36 3.96 0.233 0.444 581.37 409.86 382.25 n/a 0.102 1463.529 1463.529
Zinc (mg) 3.74 0.55 0.17 0.01 0.03 0.0 2.05 0.97 n/a 0.01 7.52 7.52
Copper (mg) 0.518 0.08 0.04 0.006 0.008 0.0 0.02 0.06 n/a 0.003 0.735 0.735
Manganese (mg) 6.919 0.228 0.129 0.03 0.044 0.002 0.007 0.023 n/a 0.001 7.381 7.381
Selenium (mcg) 43.3 1.3 0.5 0.0 0.4 0.0 9.2 4.4 n/a 0.0 59.1 59.1
Vitamin A, IU (IU) 0.0 1378.86 1.98 1.585 0.235 0.0 661.32 110.5 n/a 2.034 2156.514 2156.514
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 170.28 29.25 n/a 0.0 199.53 199.53
Vitamin A, RAE (mcg_RAE) 0.0 69.01 0.0 0.08 0.0 0.0 174.9 30.0 n/a 0.102 274.091 274.091
Beta Carotene (mcg) 0.0 820.75 0.99 0.827 0.131 0.0 56.1 7.75 n/a 0.305 886.852 886.852
Vitamin E (mg) 2.22 0.01 0.02 0.0 0.0 0.0 0.19 0.07 n/a 0.02 2.53 2.53
Vitamin D (IU) n/a n/a n/a n/a n/a n/a 7.92 n/a n/a n/a 7.92 7.92
Lycopene (mcg) 0.0 0.0 0.0 0.032 0.0 0.0 0.0 0.0 n/a 0.0 0.032 0.032
Lutein + zeaxanthin (mcg) 0.0 1575.84 3.96 1.087 0.418 0.0 0.0 0.0 n/a 0.915 1582.219 1582.219
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) 0.0 0.5 0.0 0.02 n/a n/a 0.0 n/a n/a n/a 0.53 0.53
Tocopherol, delta (mg) 0.0 0.01 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.01 0.01
Vitamin C (mg) 0.0 12.1 7.3 0.1 0.8 0.0 0.0 0.0 n/a 4.7 25.0 25.0
Thiamin (mg) 0.74 0.174 0.05 0.001 0.005 0.0 0.02 0.008 n/a 0.003 1.0 1.0
Riboflavin (mg) 0.167 0.067 0.03 0.001 0.003 0.0 0.251 0.123 n/a 0.001 0.642 0.642
Niacin (mg) 9.417 1.152 0.119 0.006 0.018 0.0 0.053 0.028 n/a 0.01 10.802 10.802
Pantothenic acid (mg) 2.757 0.369 0.119 n/a 0.016 0.0 0.271 0.083 n/a 0.01 3.623 3.623
Vitamin B-6 (mg) 0.944 0.054 0.119 0.002 0.032 0.0 0.046 0.013 n/a 0.005 1.214 1.214
Folate (mcg) 37.0 35.51 18.81 0.053 0.078 0.0 11.88 2.5 n/a 1.322 107.153 107.153
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.55 0.57 n/a 0.0 1.11 1.11
Choline (mg) 56.8 18.1 6.0 0.1 0.6 0.0 10.9 3.9 n/a 0.5 96.8 96.8
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Tryptophan (g) 0.185 0.027 0.01 n/a 0.002 0.0 0.211 0.13 n/a n/a 0.565 0.565
Threonine (g) 0.537 0.134 0.02 n/a 0.004 0.0 0.587 0.365 n/a n/a 1.647 1.647
Isoleucine (g) 0.629 0.127 0.01 n/a 0.006 0.0 1.023 0.493 n/a n/a 2.287 2.287
Leucine (g) 1.221 0.208 0.03 n/a 0.008 0.0 1.577 0.93 n/a n/a 3.974 3.974
Lysine (g) 0.555 0.208 0.04 n/a 0.007 0.0 1.366 0.745 n/a n/a 2.921 2.921
Methionine (g) 0.333 0.054 0.0 n/a 0.002 0.0 0.429 0.255 n/a n/a 1.073 1.073
Cystine (g) 0.185 0.02 0.0 n/a 0.002 0.0 0.086 0.03 n/a n/a 0.323 0.323
Phenylalanine (g) 0.759 0.127 0.03 n/a 0.005 0.0 0.865 0.52 n/a n/a 2.305 2.305
Tyrosine (g) 0.555 0.074 0.01 n/a 0.002 0.0 0.792 0.583 n/a n/a 2.015 2.015
Valine (g) 0.87 0.154 0.02 n/a 0.008 0.0 1.096 0.63 n/a n/a 2.777 2.777
Arginine (g) 1.11 0.275 0.099 n/a 0.016 0.0 0.62 0.393 n/a n/a 2.513 2.513
Histidine (g) 0.37 0.067 0.01 n/a 0.003 0.0 0.574 0.273 n/a n/a 1.296 1.296
Alanine (g) 0.851 0.154 0.02 n/a 0.003 0.0 0.462 0.29 n/a n/a 1.78 1.78
Aspartic acid (g) 1.369 0.322 0.089 n/a 0.013 0.0 1.056 0.668 n/a n/a 3.516 3.516
Glutamic acid (g) 2.997 0.476 0.257 n/a 0.021 0.0 4.019 2.175 n/a n/a 9.946 9.946
Glycine (g) 0.722 0.121 0.03 n/a 0.005 0.0 0.284 0.19 n/a n/a 1.351 1.351
Proline (g) 0.685 0.114 0.01 n/a 0.003 0.0 1.855 1.155 n/a n/a 3.821 3.821
Serine (g) 0.759 0.114 0.02 n/a 0.005 0.0 0.964 0.573 n/a n/a 2.433 2.433
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 69.3 22.0 n/a 0.0 91.3 91.3
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 1.073 0.047 0.04 0.005 0.002 0.0 13.919 4.325 n/a 0.0 19.411 19.411
Phytosterols (mg) n/a n/a 14.85 0.488 n/a 0.0 n/a n/a n/a n/a 15.338 15.338
Monounsaturated Fat (g) 1.961 0.02 0.01 0.005 0.0 0.0 6.197 2.095 n/a 0.0 10.289 10.289
Polyunsaturated (g) 1.924 0.121 0.02 0.006 0.007 0.0 0.62 0.293 n/a 0.0 2.99 2.99