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 cup (177g) red kidney beans |
1 cup (170g) quinoa |
2 (250g) corn on the cob |
400 g (400g) pumpkin |
1 large (164g) red capsicums |
1 large (182g) tomatoes |
1 (110g) red onions |
1 bunch (0g) coriander |
2 teaspoons (9g) olive oil |
1 teaspoon (2g) ground cumin |
1 to taste (0g) sea salt |
1 to taste (3g) black pepper |
1 (48g) lemons, juice of |
Total | 1 serving | |
| Alanine (g) | 0.6 | 1.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 1.0 | 1.9 | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Ash (g) | 1.9 | 4.0 | 1.6 | 3.2 | 0.8 | 0.9 | 0.4 | n/a | 0.0 | 0.2 | n/a | n/a | 0.1 | 13 | 3 |
| Aspartic acid (g) | 1.9 | 1.9 | 0.6 | 0.4 | 0.5 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
| Caffeine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 49.6 | 79.9 | 10.0 | 84.0 | 11.5 | 18.2 | 25.3 | n/a | 0.1 | 19.6 | n/a | n/a | 2.9 | 301 | 75 |
| Calories | 224.8 | 625.6 | 245.0 | 104.0 | 50.8 | 32.8 | 44.0 | n/a | 79.6 | 7.9 | n/a | n/a | 10.6 | 1,425 | 356 |
| Calories (kj) | 941.6 | 2,616.3 | 1,025.0 | 436.0 | 211.6 | 134.7 | 182.6 | n/a | 332.9 | 32.9 | n/a | n/a | 43.7 | 5,957 | 1,489 |
| Carbohydrates (g) | 40.4 | 109.1 | 58.8 | 26.0 | 9.9 | 7.1 | 10.3 | n/a | 0.0 | 0.9 | n/a | n/a | 3.3 | 266 | 66 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 0.4 | 1.0 | 0.1 | 0.5 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
| Cystine (g) | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 13.1 | 11.9 | 7.0 | 2.0 | 3.4 | 2.2 | 1.9 | n/a | 0.0 | 0.2 | n/a | n/a | 0.1 | 42 | 10 |
| Folate (mcg) | 230.1 | 312.8 | 100.0 | 64.0 | 75.4 | 27.3 | 20.9 | n/a | 0.0 | 0.2 | n/a | n/a | 9.6 | 840 | 210 |
| Folate, DFE (mcg) | 230.1 | 312.8 | 100.0 | 64.0 | 75.4 | 27.3 | 20.9 | n/a | 0.0 | 0.2 | n/a | n/a | 9.6 | 840 | 210 |
| Folate, food (mcg) | 230.1 | 312.8 | 100.0 | 64.0 | 75.4 | 27.3 | 20.9 | n/a | 0.0 | 0.2 | n/a | n/a | 9.6 | 840 | 210 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 1.4 | n/a | 3.7 | 2.5 | 1.4 | n/a | n/a | n/a | n/a | n/a | 0.5 | 10 | 2 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.5 | n/a | 3.2 | 2.3 | 2.2 | n/a | n/a | n/a | n/a | n/a | 0.5 | 10 | 2 |
| Glutamic acid (g) | 2.3 | 3.2 | 1.6 | 0.7 | 0.3 | 0.8 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 9 | 2 |
| Glycine (g) | 0.6 | 1.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Histidine (g) | 0.4 | 0.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Iron (mg) | 5.2 | 7.8 | 1.7 | 3.2 | 0.7 | 0.5 | 0.2 | n/a | 0.1 | 1.4 | n/a | n/a | 0.0 | 21 | 5 |
| Isoleucine (g) | 0.7 | 0.9 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 1.2 | 1.4 | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Lysine (g) | 1.1 | 1.3 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Magnesium (mg) | 79.7 | 334.9 | 80.0 | 48.0 | 19.7 | 20.0 | 11.0 | n/a | 0.0 | 7.7 | n/a | n/a | 2.9 | 604 | 151 |
| Maltose | n/a | n/a | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Manganese (mg) | 0.8 | 3.5 | 0.4 | 0.5 | 0.2 | 0.2 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 6 | 1 |
| Methionine (g) | 0.2 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 2.7 | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 6.6 | 0.3 | n/a | n/a | 0.0 | 10 | 3 |
| Niacin (mg) | 1.0 | 2.6 | 4.2 | 2.4 | 1.6 | 1.1 | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 13 | 3 |
| Pantothenic acid (mg) | 0.4 | 1.3 | 0.7 | 1.2 | 0.5 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 5 | 1 |
| Phenylalanine (g) | 0.8 | 1.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 251.3 | 776.9 | 217.5 | 176.0 | 42.6 | 43.7 | 31.9 | n/a | 0.0 | 10.5 | n/a | n/a | 3.8 | 1,554 | 389 |
| Phytosterols | n/a | n/a | n/a | 48.0 | n/a | 12.7 | 16.5 | n/a | 19.9 | 1.4 | n/a | n/a | n/a | 99 | 25 |
| Polyunsaturated Fat (g) | 0.5 | 5.6 | 0.9 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.9 | 0.1 | n/a | n/a | 0.0 | 8 | 2 |
| Potassium (mg) | 713.3 | 957.1 | 735.0 | 1,360.0 | 346.0 | 431.3 | 160.6 | n/a | 0.1 | 37.5 | n/a | n/a | 49.4 | 4,790 | 1,198 |
| Proline (g) | 0.7 | 1.3 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 15.3 | 24.0 | 8.2 | 4.0 | 1.6 | 1.6 | 1.2 | n/a | 0.0 | 0.4 | n/a | n/a | 0.2 | 57 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.5 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.1 | 1.2 | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 1.2 | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Selenium (mcg) | 2.1 | 14.5 | 2.0 | 1.2 | 0.2 | 0.0 | 0.6 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 21 | 5 |
| Serine (g) | 0.8 | 1.0 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Sodium (mg) | 3.5 | 8.5 | 12.5 | 4.0 | 6.6 | 9.1 | 4.4 | n/a | 0.2 | 3.5 | n/a | n/a | 0.5 | 53 | 13 |
| Starch | n/a | 88.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 89 | 22 |
| Sucrose | n/a | n/a | 6.0 | n/a | 0.0 | 0.0 | 1.1 | n/a | n/a | n/a | n/a | n/a | 0.2 | 7 | 2 |
| Sugar (g) | 0.6 | n/a | 9.5 | 5.4 | 6.9 | 4.8 | 4.7 | n/a | 0.0 | 0.0 | n/a | n/a | 1.2 | 33 | 8 |
| Theobromine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.6 | 0.3 | 0.2 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Threonine (g) | 0.6 | 0.7 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 4.1 | 0.2 | 4.2 | 2.6 | 1.0 | 0.0 | n/a | 1.3 | 0.1 | n/a | n/a | 0.1 | 14 | 3 |
| Tocopherol, beta | n/a | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | 7.7 | 0.4 | n/a | 0.2 | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 9 | 2 |
| Total Fat (g) | 0.9 | 10.3 | 2.0 | 0.4 | 0.5 | 0.4 | 0.1 | n/a | 9.0 | 0.5 | n/a | n/a | 0.1 | 24 | 6 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.5 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.8 | 1.0 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 23.8 | 610.0 | 29,536.0 | 5,134.8 | 1,516.1 | 2.2 | n/a | 0.0 | 26.7 | n/a | n/a | 2.9 | 36,852 | 9,213 |
| Vitamin A, RAE (mcg) | 0.0 | 1.7 | 30.0 | 1,476.0 | 257.5 | 76.4 | 0.0 | n/a | 0.0 | 1.3 | n/a | n/a | 0.0 | 1,843 | 461 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.8 | 0.4 | 0.2 | 0.5 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Vitamin C (mg) | 2.1 | n/a | 18.0 | 36.0 | 209.4 | 24.9 | 8.1 | n/a | 0.0 | 0.2 | n/a | n/a | 18.6 | 317 | 79 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Water (g) | 118.5 | 22.6 | 179.5 | 366.4 | 151.2 | 172.0 | 98.0 | n/a | 0.0 | 0.2 | n/a | n/a | 44.3 | 1,153 | 288 |
| Zinc (mg) | 1.9 | 5.3 | 1.8 | 1.3 | 0.4 | 0.3 | 0.2 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 11 | 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.