Detailed Nutrition Facts: Mushroom and white bean soup with garlic croutons

(0g)
For the soup
(13.6g)
1tbsp oil
1 (110g)
onion, sliced
2 cloves (6g)
garlic, minced
(200g)
200g mushrooms, thinly sliced
1 (240g)
x 400g tin white beans, drained (240g when drained)
(75g)
75g fresh spinach, roughly chopped
(384g)
400ml vegetable stock
(0.1g)
Black pepper
(0.3g)
⅛tsp nutmeg
(0g) - optional
A few shavings of vegetarian parmesan-style cheese, to serve (optional)
(0g)
For the garlic crouton
1 clove (3g)
garlic, minced
(3.8g)
1tbsp fresh parsley, finely chopped
(14.1g)
1tbsp butter or margarine
(3.7g)
Salt
(1.4g)
Black pepper
4 slices (128g)
baguette (~1inch thick)
Total1 serving
Ash (g) n/a00.40.11.591.32.700n/an/a00.10.23.70.12.821.85.4
Calcium (mg) n/a025.310.94415.274.330.70.40.5n/an/a5.45.21.40.96.156.3636.7159.2
Calories (kcal) n/a117.2448.968806.417.349.90.31.5n/an/a4.51.4100.703.5369.91593.4398.4
Carbohydrates (g) n/a010.3213.6149.42.74.60.10.1n/an/a10.20.100.972.2257.264.3
Carotene, alpha (mcg) n/a000000000n/an/a00000.200.20
Carotene, beta (mcg) n/a01.10.3004219.500.30.1n/an/a0.21918604.304502.81125.7
Cholesterol (mg) n/a000000000n/an/a001.70001.70.4
Choline (mg) n/a06.71.40014.518.400n/an/a0.70.50.900.218.962.315.6
Copper (mg) n/a0000.31.50.10.200n/an/a000000.22.40.6
Cryptoxanthin, beta (mcg) n/a000000000.2n/an/a00000.300.60.1
Dietary Fiber (g) n/a01.90.1559.81.7000.1n/an/a0.10.1000.33.172.118
Folate (mcg) n/a020.90.226926.4145.57.700.2n/an/a0.15.70.300.2189.41322.7330.7
Folic acid (mcg) n/a000000000n/an/a00000149.8149.837.4
Iron (mg) n/a00.20.10.818.62100n/an/a0.10.2000.14.627.97
Lycopene (mcg) n/a000000000n/an/a00000.300.30.1
Lutein + Zeaxanthin (mcg) n/a04.41009148.53.80.50n/an/a0.5210.2006.315.49390.52347.6
Magnesium (mg) n/a0111.540439.259.326.90.20.5n/an/a0.81.90.102.435.8619.5154.9
Manganese (mg) n/a00.10.10.53.10.7000n/an/a0.10000.20.75.41.3
Monounsaturated Fat (g) n/a1.60000.200.200n/an/a004.3000.46.71.7
Niacin (mg) n/a00.107.83.20.53.300n/an/a000006.121.25.3
Pantothenic acid (mg) n/a00.1031.70000n/an/a000000.45.51.4
Phosphorus (mg) n/a031.99.2224106836.81190.20.6n/an/a4.62.21.402.2145.91645.9411.5
Polyunsaturated Fat (g) n/a0.20001.20.1000n/an/a003.40016.11.5
Potassium (mg) n/a0160.624.16083700.8418.5710.41.31n/an/a1220.93.10.318.3163.85843.21460.8
Protein (g) n/a01.20.44.550.72.17.600n/an/a0.20.1000.1158220.5
Retinol (mcg) n/a000000000n/an/a00108.3000108.327.1
Riboflavin (mg) n/a0000.40.50.10.300n/an/a000000.41.80.5
Saturated Fat (g) n/a11.10000.700.100.1n/an/a002000.614.83.7
Selenium (mcg) n/a00.60.911.430.70.84.600n/an/a0.400.100.134.784.121
Sodium (mg) n/a04.411828.859.3760.300n/an/a0.52.189.314260.3656.63046.6761.7
Sugar (g) n/a04.70.14.800.32.100.1n/an/a000003.315.33.8
Thiamin (mg) n/a00.1001.80.10.100n/an/a000000.62.60.7
Total Fat (g) n/a13.60.1012.80.30.300.1n/an/a0011.3002.332.18
Vitamin A (IU) n/a02.20.5007032.800.50.3n/an/a0.3318.4503.507.507866.11966.5
Vitamin B-6 (mg) n/a00.10.10.61.10.10.200n/an/a000000.12.40.6
Vitamin B-12 (mcg) n/a000000000n/an/a00000000
Vitamin C (mg) n/a08.11.90021.1000n/an/a0.950000.337.39.3
Vitamin D (mcg) n/a0000.800000n/an/a0000000.80.2
Vitamin E (mg) n/a0.500001.5000n/an/a000.5000.22.90.7
Vitamin K (mcg) n/a3.40.40.100362.20.40.20n/an/a0.16212.202.30.8443.9111
Water (g) n/a0983.5179.528.168.6368.200n/an/a1.83.32.400.235.6789.2197.3
Zinc (mg) n/a00.20.12.16.70.40.700n/an/a000001.211.42.9

Note: Totals do not include optional ingredients.