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 teaspoon (5g) olive oil |
1 (3g) garlic cloves |
1 cup (160g) yellow onions |
3 cups (720g) low sodium chicken broth |
1 medium (14g) jalapeno peppers |
1 medium (167g) yellow bell peppers |
1 cup (116g) kabocha squash |
1 medium (123g) tomatoes |
1 teaspoon (2g) ground cumin |
1/2 teaspoon (1g) chili powder |
1/2 teaspoon (3g) salt |
1 1/2 cups (278g) long-grain rice |
1 tablespoon (8g) pine nuts |
4 tablespoons (15g) fresh parsley |
3 tablespoons (45g) lime juice |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Alcohol (g) | 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 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.6 | 0.2 | 0.0 | 0.0 | 2 | 1 |
| Ash (g) | 0.0 | 0.0 | 0.6 | 1.4 | 0.1 | 0.8 | 0.7 | 0.6 | 0.2 | 0.2 | 3.0 | 1.8 | 0.2 | 0.3 | 0.1 | 10 | 2 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.1 | 3 | 1 |
| Caffeine (mg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.0 | 5.4 | 36.8 | 28.8 | 1.7 | 18.4 | 32.5 | 12.3 | 19.6 | 4.5 | 0.7 | 77.7 | 1.4 | 21.0 | 6.4 | 267 | 67 |
| Calories | 39.8 | 4.5 | 64.0 | 115.2 | 4.1 | 45.2 | 39.4 | 22.1 | 7.9 | 3.8 | 0.0 | 1,012.9 | 56.8 | 5.5 | 11.3 | 1,432 | 358 |
| Calories (kj) | 166.5 | 18.7 | 265.6 | 482.4 | 16.7 | 187.5 | 165.9 | 91.0 | 32.9 | 15.9 | 0.0 | 4,237.4 | 237.6 | 23.0 | 47.2 | 5,988 | 1,497 |
| Carbohydrates (g) | 0.0 | 1.0 | 14.9 | 8.6 | 0.9 | 10.6 | 10.0 | 4.8 | 0.9 | 0.7 | 0.0 | 221.9 | 1.1 | 1.0 | 3.8 | 280 | 70 |
| Cholesterol (mg) | 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 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.1 | 2.7 | 0.0 | 0.4 | 1.5 | 1.7 | 1.5 | 0.2 | 0.5 | 0.0 | 3.6 | 0.3 | 0.5 | 0.2 | 13 | 3 |
| Folate (mcg) | 0.0 | 0.1 | 30.4 | 0.0 | 3.8 | 43.5 | 27.8 | 18.5 | 0.2 | 0.4 | 0.0 | 641.0 | 2.9 | 23.1 | 4.5 | 796 | 199 |
| Folate, DFE (mcg) | 0.0 | 0.1 | 30.4 | 0.0 | 3.8 | 43.5 | 27.8 | 18.5 | 0.2 | 0.4 | 0.0 | 1,073.9 | 2.9 | 23.1 | 4.5 | 1,229 | 307 |
| Folate, food (mcg) | 0.0 | 0.1 | 30.4 | 0.0 | 3.8 | 43.5 | 27.8 | 18.5 | 0.2 | 0.4 | 0.0 | 22.2 | 2.9 | 23.1 | 4.5 | 177 | 44 |
| 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 | 618.8 | 0.0 | 0.0 | 0.0 | 619 | 155 |
| Fructose | n/a | n/a | 2.1 | n/a | 0.4 | n/a | n/a | 1.7 | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | 0.3 | 5 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 3.2 | n/a | 0.2 | n/a | n/a | 1.5 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.3 | 5 | 1 |
| Glutamic acid (g) | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.2 | 0.3 | 0.5 | n/a | 0.0 | 0.0 | 3.9 | 0.2 | 0.0 | 0.0 | 6 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.1 | 0.3 | 1.5 | 0.0 | 0.8 | 0.7 | 0.3 | 1.4 | 0.2 | 0.0 | 12.0 | 0.5 | 0.9 | 0.0 | 19 | 5 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.6 | 0.1 | 0.0 | 0.0 | 2 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Magnesium (mg) | 0.0 | 0.8 | 16.0 | 7.2 | 2.1 | 20.1 | 16.2 | 13.5 | 7.7 | 2.0 | 0.0 | 69.4 | 21.2 | 7.6 | 3.6 | 187 | 47 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 3.0 | 0.7 | 0.0 | 0.0 | 5 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 3.3 | 0.0 | 0.0 | 2.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.6 | 1.6 | 0.0 | 0.0 | 8 | 2 |
| Niacin (mg) | 0.0 | 0.0 | 0.2 | 9.9 | 0.2 | 1.5 | 0.6 | 0.7 | 0.1 | 0.2 | 0.0 | 11.6 | 0.4 | 0.2 | 0.1 | 26 | 6 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.3 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 2.8 | 0.0 | 0.1 | 0.1 | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Phosphorus (mg) | 0.0 | 4.6 | 46.4 | 216.0 | 3.6 | 40.2 | 26.7 | 29.5 | 10.5 | 4.1 | 0.0 | 319.1 | 48.5 | 8.8 | 6.4 | 764 | 191 |
| Phytosterols (mg) | 9.9 | n/a | 24.0 | n/a | n/a | n/a | n/a | 8.6 | 1.4 | 1.1 | 0.0 | n/a | 11.9 | 0.8 | n/a | 58 | 14 |
| Polyunsaturated Fat (g) | 0.5 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.5 | 2.9 | 0.0 | 0.0 | 5 | 1 |
| Potassium (mg) | 0.0 | 12.0 | 233.6 | 619.2 | 34.7 | 354.9 | 406.0 | 291.5 | 37.5 | 26.3 | 0.2 | 319.1 | 50.4 | 84.2 | 53.1 | 2,523 | 631 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Protein (g) | 0.0 | 0.2 | 1.8 | 14.4 | 0.1 | 1.7 | 1.1 | 1.1 | 0.4 | 0.2 | 0.0 | 19.8 | 1.2 | 0.5 | 0.2 | 42 | 11 |
| Retinol (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 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.6 | 0.0 | 0.1 | 1.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | 3 | 1 |
| Selenium (mcg) | 0.0 | 0.4 | 0.8 | 0.0 | 0.1 | 0.5 | 0.5 | 0.0 | 0.1 | 0.3 | 0.0 | 41.9 | 0.1 | 0.0 | 0.0 | 45 | 11 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Sodium (mg) | 0.1 | 0.5 | 6.4 | 216.0 | 0.4 | 3.3 | 4.6 | 6.2 | 3.5 | 22.1 | 1,162.7 | 13.9 | 0.2 | 8.5 | 0.9 | 1,449 | 362 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0 | 0 |
| Sucrose | n/a | n/a | 1.6 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.3 | n/a | 0.2 | 2 | 1 |
| Sugar (g) | 0.0 | 0.0 | 6.8 | 0.9 | 0.6 | n/a | 2.6 | 3.2 | 0.0 | 0.1 | 0.0 | 0.3 | 0.3 | 0.1 | 0.8 | 16 | 4 |
| Theobromine (mg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.1 | 0.7 | 0.1 | 0.5 | 0.0 | 0.3 | 0.8 | 0.1 | 0.1 | 4 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.9 | 0.1 | 0.0 | 1 | 0 |
| Total Fat (g) | 4.5 | 0.0 | 0.2 | 4.3 | 0.1 | 0.4 | 0.2 | 0.2 | 0.5 | 0.2 | 0.0 | 1.8 | 5.8 | 0.1 | 0.0 | 18 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 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 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.2 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.3 | 3.2 | 0.0 | 150.9 | 334.8 | 1,585.7 | 1,024.6 | 26.7 | 400.3 | 0.0 | 0.0 | 2.4 | 1,280.4 | 22.7 | 4,832 | 1,208 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 7.6 | 16.7 | 78.9 | 51.7 | 1.3 | 20.0 | 0.0 | 0.0 | 0.1 | 64.0 | 0.9 | 241 | 60 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.9 | 11.8 | 0.0 | 16.6 | 307.2 | 14.3 | 16.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 20.2 | 13.6 | 402 | 100 |
| Vitamin D (IU) | 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 | 0 | 0 |
| Water (g) | 0.0 | 1.8 | 142.6 | 691.2 | 12.8 | 154.0 | 104.1 | 116.3 | 0.2 | 0.1 | 0.0 | 32.2 | 0.2 | 13.3 | 41.2 | 1,310 | 328 |
| Zinc (mg) | 0.0 | 0.0 | 0.3 | 0.7 | 0.0 | 0.3 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 3.0 | 0.5 | 0.2 | 0.0 | 6 | 1 |
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