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.
|
3 tablespoons (25g) pine nuts |
2 large (300g) onions |
8 cloves (24g) garlic |
1 tablespoon (14g) vegetable oil |
1 (119g) red bell peppers |
4 teaspoons (8g) ground cumin |
4 teaspoons (7g) ground coriander |
2 cups (340g) quinoa |
3 1/3 cups (789g) water |
1 cup (43g) fresh basil |
3 cups (435g) fresh corn kernels |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.0 | n/a | 0.1 | 1.3 | n/a | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.6 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | 3.7 | n/a | 0.1 | 0.6 | n/a | 5 | 1 |
| Ash (g) | 0.7 | 1.1 | 0.4 | 0.0 | 0.6 | 0.6 | 0.4 | 8.1 | 0.8 | 0.6 | 2.7 | n/a | 16 | 3 |
| Aspartic acid (g) | 0.3 | 0.3 | 0.1 | 0.0 | 0.3 | n/a | n/a | 3.9 | n/a | 0.1 | 1.1 | n/a | 6 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 4.1 | 69.0 | 43.4 | 0.0 | 8.3 | 78.2 | 51.0 | 159.8 | 23.7 | 76.5 | 8.7 | n/a | 523 | 87 |
| Calories | 170.4 | 120.0 | 35.8 | 120.2 | 36.9 | 31.5 | 21.5 | 1,251.2 | 0.0 | 9.9 | 374.1 | n/a | 2,171 | 362 |
| Calories (kj) | 712.8 | 498.0 | 149.5 | 503.1 | 153.5 | 131.6 | 89.6 | 5,232.6 | 0.0 | 40.7 | 1,566.0 | n/a | 9,077 | 1,513 |
| Carbohydrates (g) | 3.3 | 28.0 | 7.9 | 0.0 | 7.2 | 3.7 | 4.0 | 218.1 | 0.0 | 1.1 | 81.3 | n/a | 355 | 59 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 2.0 | 0.1 | 0.2 | 0.2 | n/a | 3 | 1 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.9 | 5.1 | 0.5 | 0.0 | 2.5 | 0.9 | 3.0 | 23.8 | 0.0 | 0.7 | 8.7 | n/a | 46 | 8 |
| Folate (mcg) | 8.6 | 57.0 | 0.7 | 0.0 | 54.7 | 0.8 | 0.0 | 625.6 | 0.0 | 29.4 | 182.7 | n/a | 960 | 160 |
| Folate, DFE (mcg) | 8.6 | 57.0 | 0.7 | 0.0 | 54.7 | 0.8 | 0.0 | 625.6 | 0.0 | 29.4 | 182.7 | n/a | 960 | 160 |
| Folate, food (mcg) | 8.6 | 57.0 | 0.7 | 0.0 | 54.7 | 0.8 | 0.0 | 625.6 | 0.0 | 29.4 | 182.7 | n/a | 960 | 160 |
| 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 | n/a | 0 | 0 |
| Fructose (g) | 0.0 | 3.9 | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | 0.0 | 8.4 | n/a | 15 | 3 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 5.9 | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | 0.0 | 14.9 | n/a | 23 | 4 |
| Glutamic acid (g) | 0.7 | 0.8 | 0.2 | 0.0 | 0.3 | n/a | n/a | 6.3 | n/a | 0.1 | 2.8 | n/a | 11 | 2 |
| Glycine (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.4 | n/a | 0.1 | 0.6 | n/a | 3 | 1 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.4 | n/a | 0.0 | 0.4 | n/a | 2 | 0 |
| Iron (mg) | 1.4 | 0.6 | 0.4 | 0.0 | 0.5 | 5.6 | 1.2 | 15.5 | 0.0 | 1.4 | 2.3 | n/a | 29 | 5 |
| Isoleucine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.7 | n/a | 0.0 | 0.6 | n/a | 3 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2.9 | n/a | 0.1 | 1.5 | n/a | 5 | 1 |
| Lysine (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2.6 | n/a | 0.0 | 0.6 | n/a | 4 | 1 |
| Magnesium (mg) | 63.5 | 30.0 | 6.0 | 0.0 | 14.3 | 30.7 | 23.8 | 669.8 | 7.9 | 27.7 | 161.0 | n/a | 1,035 | 172 |
| Maltose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 2.2 | 0.4 | 0.4 | n/a | 0.1 | 0.3 | 0.1 | 6.9 | 0.0 | 0.5 | 0.7 | n/a | 12 | 2 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.1 | n/a | 0.0 | 0.3 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 4.7 | 0.0 | 0.0 | 3.8 | 0.0 | 1.2 | 1.0 | 5.5 | 0.0 | 0.0 | 1.9 | n/a | 18 | 3 |
| Niacin (mg) | 1.1 | 0.3 | 0.2 | 0.0 | 1.2 | 0.4 | 0.2 | 5.2 | 0.0 | 0.4 | 7.7 | n/a | 17 | 3 |
| Pantothenic acid (mg) | 0.1 | 0.4 | 0.1 | 0.0 | 0.4 | n/a | n/a | 2.6 | 0.0 | 0.1 | 3.1 | n/a | 7 | 1 |
| Phenylalanine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2.0 | n/a | 0.1 | 0.7 | n/a | 3 | 1 |
| Phosphorus (mg) | 145.5 | 87.0 | 36.7 | 0.0 | 30.9 | 41.9 | 29.4 | 1,553.8 | 0.0 | 24.2 | 387.2 | n/a | 2,337 | 389 |
| Phytosterols (mg) | 35.7 | 45.0 | n/a | 131.6 | n/a | 5.7 | 3.3 | n/a | n/a | n/a | n/a | n/a | 221 | 37 |
| Polyunsaturated Fat (g) | 8.6 | 0.1 | 0.1 | 7.4 | 0.1 | 0.3 | 0.1 | 11.2 | 0.0 | 0.2 | 2.1 | n/a | 30 | 5 |
| Potassium (mg) | 151.1 | 438.0 | 96.2 | 0.0 | 251.1 | 150.2 | 91.2 | 1,914.2 | 7.9 | 127.6 | 1,174.5 | n/a | 4,402 | 734 |
| Proline (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.6 | n/a | 0.0 | 1.3 | n/a | 4 | 1 |
| Protein (g) | 3.5 | 3.3 | 1.5 | 0.0 | 1.2 | 1.5 | 0.9 | 48.0 | 0.0 | 1.4 | 14.2 | n/a | 75 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.2 | n/a | 2 | 0 |
| Saturated Fat (g) | 1.2 | 0.1 | 0.0 | 1.8 | 0.0 | 0.1 | 0.1 | 2.4 | 0.0 | 0.0 | 1.4 | n/a | 7 | 1 |
| Selenium (mcg) | 0.2 | 1.5 | 3.4 | 0.0 | 0.1 | 0.4 | 1.9 | 28.9 | 0.0 | 0.1 | 2.6 | n/a | 39 | 7 |
| Serine (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1.9 | n/a | 0.0 | 0.7 | n/a | 3 | 1 |
| Sodium (mg) | 0.5 | 12.0 | 4.1 | 0.0 | 4.8 | 14.1 | 2.5 | 17.0 | 23.7 | 1.7 | 65.3 | n/a | 146 | 24 |
| Starch (g) | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 177.5 | n/a | n/a | 24.8 | n/a | 203 | 34 |
| Sucrose (g) | 0.9 | 3.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 3.9 | n/a | 8 | 1 |
| Sugar (g) | 0.9 | 12.7 | 0.2 | 0.0 | 5.0 | 0.2 | n/a | n/a | 0.0 | 0.1 | 27.2 | n/a | 46 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 1.2 | 0.0 | 0.0 | 0.7 | n/a | 2 | 0 |
| Threonine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.4 | n/a | 0.0 | 0.6 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 2.4 | 0.1 | 0.0 | 1.9 | 1.9 | 0.3 | n/a | 8.3 | 0.0 | 0.3 | 0.3 | n/a | 15 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1.2 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 2.8 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 15.5 | n/a | 0.1 | 0.7 | n/a | 19 | 3 |
| Total Fat (g) | 17.3 | 0.3 | 0.1 | 13.6 | 0.4 | 1.9 | 1.3 | 20.6 | 0.0 | 0.3 | 5.9 | n/a | 62 | 10 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.9 | n/a | 0.0 | 0.5 | n/a | 2 | 0 |
| Valine (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2.0 | n/a | 0.1 | 0.8 | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 7.3 | 6.0 | 2.2 | 0.0 | 3,725.9 | 106.7 | 0.0 | 47.6 | 0.0 | 2,281.3 | 813.5 | n/a | 6,990 | 1,165 |
| Vitamin A, RAE (mcg) | 0.3 | 0.0 | 0.0 | 0.0 | 186.8 | 5.4 | 0.0 | 3.4 | 0.0 | 114.2 | 39.2 | n/a | 349 | 58 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.4 | 0.3 | 0.0 | 0.3 | 0.0 | n/a | 1.7 | 0.0 | 0.1 | 0.4 | n/a | 3 | 1 |
| Vitamin C (mg) | 0.2 | 22.2 | 7.5 | 0.0 | 152.0 | 0.6 | 1.5 | n/a | 0.0 | 7.8 | 29.6 | n/a | 221 | 37 |
| 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 | n/a | 0 | 0 |
| Water (g) | 0.6 | 267.3 | 14.1 | 0.0 | 109.7 | 0.7 | 0.6 | 45.2 | 788.4 | 39.8 | 330.8 | n/a | 1,597 | 266 |
| Zinc (mg) | 1.6 | 0.5 | 0.3 | 0.0 | 0.3 | 0.4 | 0.3 | 10.5 | 0.0 | 0.4 | 2.0 | n/a | 16 | 3 |
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