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.
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3 cups (300g) green onions |
3 cups (300g) green beans |
3 cups (540g) tomatoes |
3 cups (384g) carrots |
2 cups (208g) mixed sprouts |
3 cups (435g) green peas |
2 cups (420g) cottage cheese |
1 cup (144g) unsalted peanuts |
1/4 cup (61g) fresh lemon juice |
1 teaspoon (6g) salt |
1 1/2 teaspoons (3g) black pepper |
1 1/2 tablespoons (20g) extra virgin olive oil |
1 cup (245g) yoghurt |
1/2 cup (144g) soy sauce |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.3 | 0.1 | 0.4 | 0.2 | 1.0 | 1.6 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.8 | 6 | 1 |
| 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 |
| Arginine (g) | 0.4 | 0.2 | 0.1 | 0.3 | 0.4 | 1.9 | 2.1 | 2.9 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | 9 | 2 |
| Ash (g) | 2.4 | 2.0 | 2.7 | 3.7 | 0.9 | 3.8 | 5.9 | 4.2 | 0.1 | 6.0 | 0.2 | 0.0 | 1.8 | 25.7 | 59 | 10 |
| Aspartic acid (g) | 0.5 | 0.8 | 0.7 | 0.7 | 1.0 | 2.2 | 3.8 | 2.3 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 1.3 | 14 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 216.0 | 111.0 | 54.0 | 126.7 | 27.0 | 108.8 | 348.6 | 152.6 | 3.7 | 1.4 | 15.3 | 0.2 | 296.5 | 28.8 | 1,491 | 248 |
| Calories | 96.0 | 93.0 | 97.2 | 157.4 | 62.4 | 352.4 | 411.6 | 885.6 | 13.4 | 0.0 | 8.7 | 179.0 | 149.5 | 86.4 | 2,593 | 432 |
| Calories (kj) | 405.0 | 393.0 | 399.6 | 664.3 | 262.1 | 1,474.7 | 1,730.4 | 3,705.1 | 55.5 | 0.0 | 36.2 | 749.0 | 629.7 | 361.4 | 10,866 | 1,811 |
| Carbohydrates (g) | 22.0 | 20.9 | 21.0 | 36.8 | 12.4 | 62.9 | 14.2 | 32.1 | 4.2 | 0.0 | 2.2 | 0.0 | 11.4 | 8.0 | 248 | 41 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 71.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 31.9 | 0.0 | 103 | 17 |
| Copper (mg) | 0.2 | 0.2 | 0.3 | 0.2 | 0.3 | 0.8 | 0.1 | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 5 | 1 |
| Cystine | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 2 | 0 |
| Dietary Fiber (g) | 7.8 | 8.1 | 6.5 | 10.8 | 3.7 | 22.2 | 0.0 | 7.9 | 0.2 | 0.0 | 0.9 | 0.0 | 0.0 | 1.2 | 69 | 12 |
| Folate (mcg) | 192.0 | 99.0 | 81.0 | 73.0 | 126.9 | 282.8 | 50.4 | 80.6 | 12.2 | 0.0 | 0.6 | 0.0 | 17.2 | 25.9 | 1,041 | 174 |
| Folate, DFE (mcg) | 192.0 | 99.0 | 81.0 | 73.0 | 126.9 | 282.8 | 50.4 | 80.6 | 12.2 | 0.0 | 0.6 | 0.0 | 17.2 | 25.9 | 1,041 | 174 |
| Folate, food (mcg) | 192.0 | 99.0 | 81.0 | 73.0 | 126.9 | 282.8 | 50.4 | 80.6 | 12.2 | 0.0 | 0.6 | 0.0 | 17.2 | 25.9 | 1,041 | 174 |
| Folic acid (mcg) | 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 |
| Fructose | n/a | 4.2 | 7.4 | 2.1 | n/a | 1.7 | 0.0 | n/a | 0.7 | n/a | 0.0 | n/a | n/a | n/a | 16 | 3 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 4.5 | 6.8 | 2.3 | n/a | 0.5 | 0.0 | n/a | 0.6 | n/a | 0.0 | n/a | n/a | n/a | 15 | 2 |
| Glutamic acid (g) | 1.1 | 0.6 | 2.3 | 1.4 | 0.3 | 3.2 | 10.9 | 5.6 | n/a | 0.0 | 0.0 | 0.0 | 1.7 | 3.5 | 31 | 5 |
| Glycine (g) | 0.3 | 0.2 | 0.1 | 0.2 | 0.1 | 0.8 | 0.9 | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 5 | 1 |
| Histidine (g) | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.5 | 1.4 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 4 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 4.4 | 3.1 | 1.5 | 1.2 | 1.9 | 6.4 | 0.3 | 3.7 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 3.4 | 26 | 4 |
| Isoleucine (g) | 0.2 | 0.2 | 0.1 | 0.3 | 0.3 | 0.8 | 2.5 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.7 | 7 | 1 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 11.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 11 | 2 |
| Leucine (g) | 0.3 | 0.3 | 0.1 | 0.4 | 0.4 | 1.4 | 4.7 | 1.8 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 1.1 | 11 | 2 |
| Lysine (g) | 0.3 | 0.3 | 0.1 | 0.4 | 0.3 | 1.4 | 3.9 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 1.1 | 10 | 2 |
| Magnesium (mg) | 60.0 | 75.0 | 59.4 | 46.1 | 43.7 | 143.6 | 33.6 | 361.4 | 3.7 | 0.1 | 5.9 | 0.0 | 29.4 | 57.6 | 919 | 153 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.5 | 0.6 | 0.6 | 0.5 | 0.4 | 1.8 | 0.0 | 2.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.7 | 8 | 1 |
| Methionine (g) | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.4 | 1.1 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 3 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.2 | 3.3 | 47.7 | 0.0 | 0.0 | 0.0 | 14.8 | 2.2 | 0.0 | 69 | 11 |
| Niacin (mg) | 1.6 | 2.2 | 3.2 | 3.8 | 1.6 | 9.1 | 0.4 | 2.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 5.7 | 31 | 5 |
| Pantothenic acid (mg) | 0.2 | 0.7 | 0.5 | 1.0 | 0.8 | 0.5 | 2.3 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.5 | 9 | 2 |
| Phenylalanine (g) | 0.2 | 0.2 | 0.1 | 0.2 | 0.2 | 0.9 | 2.4 | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.8 | 7 | 1 |
| Phosphorus (mg) | 111.0 | 114.0 | 129.6 | 134.4 | 112.3 | 469.8 | 667.8 | 646.6 | 4.9 | 0.0 | 5.5 | 0.0 | 232.8 | 187.2 | 2,816 | 469 |
| Phytosterols | n/a | n/a | 37.8 | n/a | 31.2 | n/a | n/a | n/a | n/a | 0.0 | 3.2 | 44.8 | n/a | n/a | 117 | 19 |
| Polyunsaturated Fat (g) | 0.2 | 0.3 | 0.4 | 0.4 | 0.1 | 0.8 | 0.5 | 16.5 | 0.0 | 0.0 | 0.0 | 2.1 | 0.2 | 0.1 | 22 | 4 |
| Potassium (mg) | 828.0 | 633.0 | 1,279.8 | 1,228.8 | 309.9 | 1,061.4 | 436.8 | 783.4 | 62.8 | 0.5 | 45.9 | 0.2 | 379.8 | 305.3 | 7,355 | 1,226 |
| Proline (g) | 0.4 | 0.2 | 0.1 | 0.2 | n/a | 0.8 | 5.2 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 1.2 | 10 | 2 |
| Protein (g) | 5.5 | 5.5 | 4.8 | 3.6 | 6.3 | 23.6 | 46.7 | 22.3 | 0.2 | 0.0 | 0.4 | 0.0 | 8.5 | 15.1 | 142 | 24 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 151.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 66.2 | 0.0 | 217 | 36 |
| Riboflavin (mg) | 0.2 | 0.3 | 0.1 | 0.2 | 0.3 | 0.6 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 4 | 1 |
| Saturated Fat (g) | 0.1 | 0.2 | 0.2 | 0.1 | 0.1 | 0.3 | 7.2 | 13.1 | 0.0 | 0.0 | 0.0 | 2.8 | 5.1 | 0.0 | 29 | 5 |
| Selenium (mcg) | 1.8 | 1.8 | 0.0 | 0.4 | 1.2 | 7.8 | 40.7 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 5.4 | 1.2 | 61 | 10 |
| Serine (g) | 0.2 | 0.3 | 0.1 | 0.2 | 0.1 | 0.8 | 2.7 | 2.3 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.7 | 8 | 1 |
| Sodium (mg) | 48.0 | 18.0 | 27.0 | 265.0 | 12.5 | 21.8 | 1,528.8 | 15.8 | 0.6 | 2,325.5 | 0.7 | 0.4 | 112.7 | 8,043.8 | 12,421 | 2,070 |
| Starch | n/a | 2.6 | 0.0 | 5.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Sucrose | n/a | 1.1 | 0.0 | 13.8 | n/a | 21.7 | 0.0 | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 37 | 6 |
| Sugar (g) | 7.0 | 9.8 | 14.2 | 18.2 | 8.6 | 24.7 | 11.2 | n/a | 1.5 | 0.0 | 0.0 | 0.0 | 11.4 | 2.4 | 109 | 18 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.2 | 0.2 | 0.3 | 0.2 | 1.2 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 3 | 1 |
| Threonine (g) | 0.2 | 0.2 | 0.1 | 0.7 | 0.2 | 0.9 | 2.1 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | 6 | 1 |
| Tocopherol, alpha (mg) | 1.7 | 1.2 | 2.9 | 2.5 | 0.2 | 0.6 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 2.9 | 0.1 | 0.0 | 13 | 2 |
| Tocopherol, beta | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.6 | 0.0 | n/a | 4.1 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | n/a | 5 | 1 |
| Total Fat (g) | 0.6 | 0.7 | 1.1 | 0.9 | 0.4 | 1.7 | 18.1 | 80.9 | 0.1 | 0.0 | 0.1 | 20.3 | 8.0 | 0.1 | 133 | 22 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.6 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 2 | 0 |
| Tyrosine (g) | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.5 | 2.5 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | 5 | 1 |
| Valine (g) | 0.2 | 0.3 | 0.1 | 0.3 | 0.3 | 1.0 | 3.1 | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.8 | 8 | 1 |
| Vitamin A, IU (IU) | 2,991.0 | 2,070.0 | 4,498.2 | 64,151.0 | 43.7 | 3,327.8 | 588.0 | 28.8 | 3.7 | 0.0 | 18.9 | 0.0 | 242.6 | 0.0 | 77,964 | 12,994 |
| Vitamin A, RAE (mcg) | 150.0 | 105.0 | 226.8 | 3,206.4 | 2.1 | 165.3 | 155.4 | 1.4 | 0.0 | 0.0 | 0.9 | 0.0 | 66.2 | 0.0 | 4,080 | 680 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 3 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.4 | 0.4 | 0.5 | 0.2 | 0.7 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 3 | 1 |
| Vitamin C (mg) | 56.4 | 36.6 | 74.0 | 22.7 | 27.5 | 174.0 | 0.0 | 0.7 | 23.6 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 417 | 69 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | 18 | 3 |
| Water (g) | 269.5 | 271.0 | 510.4 | 339.0 | 188.0 | 343.0 | 335.1 | 4.5 | 56.3 | 0.0 | 0.4 | 0.0 | 215.4 | 95.0 | 2,628 | 438 |
| Zinc (mg) | 1.2 | 0.7 | 0.9 | 0.9 | 0.9 | 5.4 | 1.7 | 6.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.6 | 21 | 3 |
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.