| (0g) - optional THE GRATIN: | 3 1/2 cups (854g) milk | (0g) sea salt | 1 cup (167g) semolina | 4 (176g) eggs | 1/2-1 cup (66g) grated Gruyere or Fontina cheese | 1/2 cup (50g) freshly grated Parmesan cheese | 2 tablespoons (28.6g) butter, melted | (0g) - optional THE VEGETABLES: | 1 tablespoon (13.5g) olive oil, plus extra to finish | 1 tablespoon (14.3g) butter | 1 (110g) onion, thinly sliced | pinch (0g) of saffron threads | 1/4 teaspoon (0.5g) fennel seeds, crushed | 1 large (234g) fennel bulb (halved lengthwise and sliced lengthwise into eighths) | 1/2 cup (117.6g) dry white wine | (0g) sea salt and freshly ground pepper | 10 leaves (5g) basil | 4 (1816g) zucchini (about 1 pound, sliced lengthwise into ribbons about 1/4 inch thick) | 8 leaves (384g) tender chard (stems discarded and leaves cut into wide ribbons) | Total | 1 serving | |
| Ash (g) | n/a | 5.7 | n/a | 1.3 | 1.9 | 2.8 | 4 | 0.6 | n/a | 0 | 0.3 | 0.4 | n/a | 0 | 2.5 | 0.2 | n/a | 0.1 | 10.5 | 6.1 | 36.5 | 9.1 |
| Calcium (mg) | n/a | 965 | n/a | 28.4 | 98.6 | 667.3 | 554.5 | 6.9 | n/a | 0.1 | 3.4 | 25.3 | n/a | 5.8 | 114.7 | 10.6 | n/a | 8.9 | 290.6 | 195.8 | 2975.7 | 743.9 |
| Calories (kcal) | n/a | 520.9 | n/a | 601.2 | 251.7 | 272.6 | 215.5 | 205.1 | n/a | 119.3 | 102.5 | 44 | n/a | 1.7 | 72.5 | 96.4 | n/a | 1.2 | 308.7 | 73 | 2886.3 | 721.6 |
| Carbohydrates (g) | n/a | 40.8 | n/a | 121.6 | 1.3 | 0.2 | 2 | 0 | n/a | 0 | 0 | 10.3 | n/a | 0.3 | 17.1 | 3.1 | n/a | 0.1 | 56.5 | 14.4 | 267.6 | 66.9 |
| Carotene, alpha (mcg) | n/a | 0 | n/a | 0 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 172.8 | 172.8 | 43.2 |
| Carotene, beta (mcg) | n/a | 59.8 | n/a | 0 | 0 | 21.8 | 36.5 | 45.2 | n/a | 0 | 22.6 | 1.1 | n/a | 0 | 0 | 0 | n/a | 157.1 | 2179.2 | 14004.5 | 16527.7 | 4131.9 |
| Cholesterol (mg) | n/a | 85.4 | n/a | 0 | 654.7 | 72.6 | 44 | 61.5 | n/a | 0 | 30.7 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 949 | 237.2 |
| Choline (mg) | n/a | 122.1 | n/a | 0 | 517.1 | 10.2 | 7.7 | 5.4 | n/a | 0 | 2.7 | 6.7 | n/a | 0 | 0 | 5.1 | n/a | 0.6 | 172.5 | 69.1 | 919.2 | 229.8 |
| Copper (mg) | n/a | 0.2 | n/a | 0.3 | 0.1 | 0 | 0.1 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0.2 | 0 | n/a | 0 | 1 | 0.7 | 2.7 | 0.7 |
| Cryptoxanthin, beta (mcg) | n/a | 0 | n/a | 0 | 15.8 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | n/a | 2.3 | 0 | 0 | 18.1 | 4.5 |
| Dietary Fiber (g) | n/a | 0 | n/a | 6.5 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 1.9 | n/a | 0.2 | 7.3 | 0 | n/a | 0.1 | 18.2 | 6.1 | 40.2 | 10.1 |
| Folate (mcg) | n/a | 42.7 | n/a | 120.2 | 82.7 | 6.6 | 5 | 0.9 | n/a | 0 | 0.4 | 20.9 | n/a | 0 | 63.2 | 1.2 | n/a | 3.4 | 435.8 | 53.8 | 836.8 | 209.2 |
| Folic acid (mcg) | n/a | 0 | n/a | 0 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0 |
| Iron (mg) | n/a | 0.3 | n/a | 2.1 | 3.1 | 0.1 | 0.5 | 0 | n/a | 0.1 | 0 | 0.2 | n/a | 0.1 | 1.7 | 0.3 | n/a | 0.2 | 6.7 | 6.9 | 22.2 | 5.5 |
| Lycopene (mcg) | n/a | 0 | n/a | 0 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0 |
| Lutein + Zeaxanthin (mcg) | n/a | 0 | n/a | 0 | 885.3 | 0 | 0 | 0 | n/a | 0 | 0 | 4.4 | n/a | 0 | 0 | 0 | n/a | 282.5 | 38590 | 42240 | 82002.2 | 20500.5 |
| Magnesium (mg) | n/a | 85.4 | n/a | 78.5 | 21.1 | 23.8 | 19 | 0.6 | n/a | 0 | 0.3 | 11 | n/a | 1.9 | 39.8 | 11.8 | n/a | 3.2 | 326.9 | 311 | 934.1 | 233.5 |
| Manganese (mg) | n/a | 0 | n/a | 1 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0.1 | n/a | 0 | 0.4 | 0.1 | n/a | 0.1 | 3.2 | 1.4 | 6.6 | 1.7 |
| Monounsaturated Fat (g) | n/a | 6.9 | n/a | 0.2 | 6.4 | 6.6 | 4.2 | 6 | n/a | 9.8 | 3 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0.2 | 0.2 | 43.7 | 10.9 |
| Niacin (mg) | n/a | 0.8 | n/a | 5.5 | 0.1 | 0.1 | 0.1 | 0 | n/a | 0 | 0 | 0.1 | n/a | 0 | 1.5 | 0.1 | n/a | 0 | 8.2 | 1.5 | 18.1 | 4.5 |
| Pantothenic acid (mg) | n/a | 3.2 | n/a | 1 | 2.7 | 0.4 | 0.2 | 0 | n/a | 0 | 0 | 0.1 | n/a | 0 | 0.5 | 0.1 | n/a | 0 | 3.7 | 0.7 | 12.5 | 3.1 |
| Phosphorus (mg) | n/a | 717.4 | n/a | 227.1 | 348.5 | 399.3 | 364.5 | 6.9 | n/a | 0 | 3.4 | 31.9 | n/a | 2.4 | 117 | 21.2 | n/a | 2.8 | 690.1 | 176.6 | 3109 | 777.2 |
| Polyunsaturated Fat (g) | n/a | 1.7 | n/a | 0.7 | 3.4 | 1.1 | 0.6 | 0.9 | n/a | 1.4 | 0.4 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 1.7 | 0.3 | 12.2 | 3 |
| Potassium (mg) | n/a | 1127.3 | n/a | 310.6 | 242.9 | 53.5 | 62.5 | 6.9 | n/a | 0.1 | 3.4 | 160.6 | n/a | 8.2 | 968.8 | 83.5 | n/a | 14.8 | 4739.8 | 1455.4 | 9238.1 | 2309.5 |
| Protein (g) | n/a | 26.9 | n/a | 21.2 | 22.1 | 19.7 | 19.2 | 0.2 | n/a | 0 | 0.1 | 1.2 | n/a | 0.1 | 2.9 | 0.1 | n/a | 0.2 | 22 | 6.9 | 142.8 | 35.7 |
| Retinol (mcg) | n/a | 384.3 | n/a | 0 | 281.6 | 176.9 | 111.5 | 191.9 | n/a | 0 | 96 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 1242.2 | 310.5 |
| Riboflavin (mg) | n/a | 1.4 | n/a | 0.1 | 0.8 | 0.2 | 0.2 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0.1 | 0 | n/a | 0 | 1.7 | 0.3 | 5 | 1.3 |
| Saturated Fat (g) | n/a | 15.9 | n/a | 0.3 | 5.5 | 12.5 | 8.7 | 14.7 | n/a | 1.9 | 7.3 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 1.5 | 0.1 | 68.4 | 17.1 |
| Selenium (mcg) | n/a | 31.6 | n/a | 0 | 54 | 9.6 | 8.9 | 0.3 | n/a | 0 | 0.1 | 0.6 | n/a | 0 | 1.6 | 0.1 | n/a | 0 | 3.6 | 3.5 | 113.9 | 28.5 |
| Sodium (mg) | n/a | 367.2 | n/a | 1.7 | 249.9 | 221.8 | 764.5 | 204.2 | n/a | 0.3 | 102.1 | 4.4 | n/a | 0.4 | 121.7 | 5.9 | n/a | 0.2 | 145.3 | 817.9 | 3007.5 | 751.9 |
| Sugar (g) | n/a | 43.1 | n/a | 0 | 0.7 | 0.2 | 0.5 | 0 | n/a | 0 | 0 | 4.7 | n/a | 0 | 0 | 1.1 | n/a | 0 | 45.4 | 4.2 | 99.9 | 25 |
| Thiamin (mg) | n/a | 0.4 | n/a | 0.5 | 0.1 | 0 | 0 | 0 | n/a | 0 | 0 | 0.1 | n/a | 0 | 0 | 0 | n/a | 0 | 0.8 | 0.2 | 2 | 0.5 |
| Total Fat (g) | n/a | 27.9 | n/a | 1.8 | 16.7 | 21.3 | 14.3 | 23.2 | n/a | 13.5 | 11.6 | 0.1 | n/a | 0.1 | 0.5 | 0 | n/a | 0 | 5.8 | 0.8 | 137.6 | 34.4 |
| Vitamin A (IU) | n/a | 1383.5 | n/a | 0 | 950.4 | 625.7 | 432.5 | 714.8 | n/a | 0 | 357.4 | 2.2 | n/a | 0.7 | 313.6 | 0 | n/a | 263.8 | 3632 | 23485.4 | 32161.8 | 8040.5 |
| Vitamin B-6 (mg) | n/a | 0.3 | n/a | 0.2 | 0.3 | 0.1 | 0 | 0 | n/a | 0 | 0 | 0.1 | n/a | 0 | 0.1 | 0.1 | n/a | 0 | 3 | 0.4 | 4.5 | 1.1 |
| Vitamin B-12 (mcg) | n/a | 3.8 | n/a | 0 | 1.6 | 1.1 | 1.1 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 7.7 | 1.9 |
| Vitamin C (mg) | n/a | 0 | n/a | 0 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 8.1 | n/a | 0.1 | 28.1 | 0 | n/a | 0.9 | 325.1 | 115.2 | 477.5 | 119.4 |
| Vitamin D (mcg) | n/a | 0.9 | n/a | 0 | 3.5 | 0.4 | 0.3 | 0.4 | n/a | 0 | 0.2 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 5.7 | 1.4 |
| Vitamin E (mg) | n/a | 0.6 | n/a | 0 | 1.8 | 0.2 | 0.1 | 0.7 | n/a | 1.9 | 0.3 | 0 | n/a | 0 | 0 | 0 | n/a | 0 | 2.2 | 7.3 | 15.2 | 3.8 |
| Vitamin K (mcg) | n/a | 2.6 | n/a | 0 | 0.5 | 1.8 | 1 | 2 | n/a | 8.1 | 1 | 0.4 | n/a | 0 | 0 | 0.5 | n/a | 20.7 | 78.1 | 3187.2 | 3303.9 | 826 |
| Water (g) | n/a | 752.6 | n/a | 21.2 | 134 | 21.9 | 10.4 | 4.5 | n/a | 0 | 2.3 | 98 | n/a | 0 | 211.1 | 102.1 | n/a | 4.6 | 1721.4 | 355.8 | 3440.1 | 860 |
| Zinc (mg) | n/a | 3.2 | n/a | 1.8 | 2.3 | 2.6 | 1.9 | 0 | n/a | 0 | 0 | 0.2 | n/a | 0 | 0.5 | 0.1 | n/a | 0 | 5.8 | 1.4 | 19.8 | 4.9 |
Note: Totals do not include optional ingredients.