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.
|
1 large (431g) acorn squash |
1 to taste (0g) olive oil |
1 cup (237g) water |
1/2 cup (80g) wild rice |
1/4 cup (32g) pumpkin seeds |
1 tablespoon (8g) garlic |
1 tablespoon (16g) tomato paste |
1/2 teaspoon (3g) salt |
1/3 teaspoon (1g) pepper |
1/2 teaspoon (0g) dried basil |
1/4 teaspoon (0g) dried thyme |
1 cup (0g) vegetable broth |
1/4 cup (0g) goat cheese |
Total | 1 serving | |
| Alanine (g) | 0.1 | n/a | n/a | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 1 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.2 | n/a | n/a | 0.9 | 1.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Ash (g) | 3.9 | n/a | 0.2 | 1.2 | 1.5 | 0.1 | 0.4 | 3.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 11 | 5 |
| Aspartic acid (g) | 0.4 | n/a | n/a | 1.1 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 142.2 | n/a | 7.1 | 16.8 | 14.8 | 15.1 | 5.8 | 0.7 | 3.4 | 7.8 | 6.6 | n/a | n/a | 220 | 110 |
| Calories | 172.4 | n/a | 0.0 | 285.6 | 180.3 | 12.5 | 13.2 | 0.0 | 1.9 | 0.8 | 1.0 | n/a | n/a | 668 | 334 |
| Calories (kj) | 719.8 | n/a | 0.0 | 1,195.2 | 754.3 | 52.1 | 55.1 | 0.0 | 8.0 | 3.4 | 4.0 | n/a | n/a | 2,792 | 1,396 |
| Carbohydrates (g) | 44.9 | n/a | 0.0 | 59.9 | 3.5 | 2.8 | 3.0 | 0.0 | 0.5 | 0.2 | 0.2 | n/a | n/a | 115 | 57 |
| Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Copper (mg) | 0.3 | n/a | 0.0 | 0.4 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 1 |
| Cystine (g) | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 6.5 | n/a | 0.0 | 5.0 | 1.9 | 0.2 | 0.7 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | n/a | 15 | 7 |
| Folate (mcg) | 73.3 | n/a | 0.0 | 76.0 | 18.7 | 0.3 | 1.9 | 0.0 | 0.1 | 1.1 | 1.0 | n/a | n/a | 172 | 86 |
| Folate, DFE (mcg) | 73.3 | n/a | 0.0 | 76.0 | 18.7 | 0.3 | 1.9 | 0.0 | 0.1 | 1.1 | 1.0 | n/a | n/a | 172 | 86 |
| Folate, food (mcg) | 73.3 | n/a | 0.0 | 76.0 | 18.7 | 0.3 | 1.9 | 0.0 | 0.1 | 1.1 | 1.0 | n/a | n/a | 172 | 86 |
| Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 0.6 | n/a | n/a | 2.1 | 2.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 3 |
| Glycine (g) | 0.1 | n/a | n/a | 0.5 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 1 |
| Histidine (g) | 0.1 | n/a | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 3.0 | n/a | 0.0 | 1.6 | 2.8 | 0.1 | 0.5 | 0.0 | 0.1 | 0.3 | 0.4 | n/a | n/a | 9 | 4 |
| Isoleucine (g) | 0.1 | n/a | n/a | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.2 | n/a | n/a | 0.8 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Lysine (g) | 0.1 | n/a | n/a | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 1 |
| Magnesium (mg) | 137.9 | n/a | 2.4 | 141.6 | 190.9 | 2.1 | 6.7 | 0.0 | 1.3 | 2.5 | 0.8 | n/a | n/a | 486 | 243 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.7 | n/a | 0.0 | 1.1 | 1.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 4 | 2 |
| Methionine (g) | 0.0 | n/a | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | n/a | 0.0 | 0.1 | 5.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 3 |
| Niacin (mg) | 3.0 | n/a | 0.0 | 5.4 | 1.6 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 11 | 5 |
| Pantothenic acid (mg) | 1.7 | n/a | 0.0 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Phenylalanine (g) | 0.1 | n/a | n/a | 0.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 1 |
| Phosphorus (mg) | 155.2 | n/a | 0.0 | 346.4 | 397.6 | 12.8 | 13.3 | 0.0 | 1.2 | 1.0 | 0.7 | n/a | n/a | 928 | 464 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | 0.4 | 0.6 | n/a | n/a | 2 | 1 |
| Polyunsaturated Fat (g) | 0.2 | n/a | 0.0 | 0.5 | 6.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 8 | 4 |
| Potassium (mg) | 1,495.6 | n/a | 2.4 | 341.6 | 260.9 | 33.5 | 162.8 | 0.2 | 10.2 | 9.2 | 2.8 | n/a | n/a | 2,319 | 1,160 |
| Proline (g) | 0.1 | n/a | n/a | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 1 |
| Protein (g) | 3.4 | n/a | 0.0 | 11.8 | 9.7 | 0.5 | 0.7 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 26 | 13 |
| Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Saturated Fat (g) | 0.1 | n/a | 0.0 | 0.1 | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 2 |
| Selenium (mcg) | 2.2 | n/a | 0.0 | 2.2 | 3.0 | 1.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 10 | 5 |
| Serine (g) | 0.1 | n/a | n/a | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 1 |
| Sodium (mg) | 12.9 | n/a | 7.1 | 5.6 | 2.3 | 1.4 | 126.8 | 1,162.7 | 0.2 | 0.3 | 0.2 | n/a | n/a | 1,319 | 660 |
| Starch | n/a | n/a | n/a | n/a | 0.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | n/a | n/a | 0.5 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Sugar | n/a | n/a | 0.0 | 2.0 | 0.5 | 0.1 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 2 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.1 | n/a | n/a | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, alpha | n/a | n/a | 0.0 | 0.7 | 0.7 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 11.3 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 11 | 6 |
| Total Fat (g) | 0.4 | n/a | 0.0 | 0.9 | 15.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 17 | 9 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | n/a | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.1 | n/a | n/a | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.1 | n/a | n/a | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 1 |
| Vitamin A, IU (IU) | 1,581.8 | n/a | 0.0 | 15.2 | 5.2 | 0.8 | 244.8 | 0.0 | 4.2 | 2.6 | 13.3 | n/a | n/a | 1,868 | 934 |
| Vitamin A, RAE (mcg) | 77.6 | n/a | 0.0 | 0.8 | 0.3 | 0.0 | 12.2 | 0.0 | 0.2 | 0.1 | 0.7 | n/a | n/a | 92 | 46 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.7 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 1 |
| Vitamin C (mg) | 47.4 | n/a | 0.0 | 0.0 | 0.6 | 2.6 | 3.5 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 54 | 27 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Water (g) | 378.3 | n/a | 236.8 | 6.2 | 1.7 | 4.9 | 11.8 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 640 | 320 |
| Zinc (mg) | 0.6 | n/a | 0.0 | 4.8 | 2.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 8 | 4 |
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.