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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1 medium (61g) carrots |
29 ounces (822g) no-salt-added whole tomatoes |
10 ounces (284g) low sodium chicken broth |
1 medium (196g) zucchini |
15 ounces (425g) cannellini beans |
10 ounces (284g) frozen chopped spinach |
2 teaspoons (9g) olive oil |
1 1/2 cups (240g) onions |
1 (3g) garlic cloves |
1/2 cup (93g) long grain rice |
2 1/2 cups (593g) water |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) pepper |
2/3 cup (67g) parmesan cheese |
1 teaspoon (0g) dried Italian seasoning |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.3 | n/a | 0.1 | 1.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.8 | n/a | 3 | 1 |
| Alcohol (g) | 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 | n/a | 0 | 0 |
| Arginine (g) | 0.1 | 0.2 | n/a | 0.1 | 1.2 | 1.4 | 0.0 | 0.2 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 1.0 | n/a | 5 | 1 |
| Ash (g) | 0.6 | 6.7 | 0.6 | 1.1 | 7.0 | 4.1 | 0.0 | 0.8 | 0.0 | 0.6 | 0.6 | 1.5 | 0.0 | 5.4 | n/a | 29 | 6 |
| Aspartic acid (g) | 0.1 | 1.3 | n/a | 0.3 | 2.8 | 1.2 | 0.0 | 0.2 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 1.8 | n/a | 8 | 2 |
| Caffeine (mg) | 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 | n/a | 0 | 0 |
| Calcium (mg) | 20.1 | 254.9 | 11.3 | 31.4 | 144.6 | 366.4 | 0.1 | 55.2 | 5.4 | 25.9 | 17.8 | 0.4 | 2.5 | 739.7 | n/a | 1,676 | 335 |
| Calories | 25.0 | 139.8 | 45.4 | 33.3 | 357.2 | 82.4 | 79.6 | 96.0 | 4.5 | 337.6 | 0.0 | 0.0 | 1.4 | 287.5 | n/a | 1,490 | 298 |
| Calories (kj) | 105.5 | 592.0 | 190.0 | 137.2 | 1,501.1 | 340.8 | 332.9 | 398.4 | 18.7 | 1,412.5 | 0.0 | 0.0 | 6.0 | 1,203.9 | n/a | 6,239 | 1,248 |
| Carbohydrates (g) | 5.8 | 32.9 | 3.4 | 6.1 | 61.7 | 12.0 | 0.0 | 22.4 | 1.0 | 74.0 | 0.0 | 0.0 | 0.4 | 2.7 | n/a | 222 | 44 |
| 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 | 58.7 | n/a | 59 | 12 |
| Copper (mg) | 0.0 | 0.6 | 0.1 | 0.1 | 0.6 | 0.4 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 2 | 0 |
| Cystine (g) | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 1.7 | 8.2 | 0.0 | 2.0 | 22.5 | 8.2 | 0.0 | 4.1 | 0.1 | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 48 | 10 |
| Folate (mcg) | 11.6 | 65.8 | 0.0 | 47.0 | 153.1 | 411.8 | 0.0 | 45.6 | 0.1 | 213.7 | 0.0 | 0.0 | 0.1 | 6.7 | n/a | 955 | 191 |
| Folate, DFE (mcg) | 11.6 | 65.8 | 0.0 | 47.0 | 153.1 | 411.8 | 0.0 | 45.6 | 0.1 | 358.0 | 0.0 | 0.0 | 0.1 | 6.7 | n/a | 1,100 | 220 |
| Folate, food (mcg) | 11.6 | 65.8 | 0.0 | 47.0 | 153.1 | 411.8 | 0.0 | 45.6 | 0.1 | 7.4 | 0.0 | 0.0 | 0.1 | 6.7 | n/a | 749 | 150 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 206.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 206 | 41 |
| Fructose (g) | 0.3 | 10.4 | n/a | 2.7 | 0.0 | 0.5 | n/a | 3.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 17 | 3 |
| Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.4 | 9.0 | n/a | 2.1 | 0.0 | 0.7 | n/a | 4.7 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 17 | 3 |
| Glutamic acid (g) | 0.2 | 3.9 | n/a | 0.3 | 3.6 | 1.4 | 0.0 | 0.6 | 0.0 | 1.3 | n/a | 0.0 | 0.0 | 5.8 | n/a | 17 | 3 |
| Glycine (g) | 0.0 | 0.2 | n/a | 0.1 | 0.9 | 0.6 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.5 | n/a | 3 | 1 |
| Histidine (g) | 0.0 | 0.1 | n/a | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.7 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 8.0 | 0.6 | 0.7 | 5.0 | 5.4 | 0.1 | 0.5 | 0.1 | 4.0 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 25 | 5 |
| Isoleucine (g) | 0.0 | 0.2 | n/a | 0.1 | 1.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 1.3 | n/a | 3 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 0.2 | n/a | 0.1 | 1.9 | 0.6 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 2.5 | n/a | 6 | 1 |
| Lysine (g) | 0.1 | 0.2 | n/a | 0.1 | 1.6 | 0.7 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 2.0 | n/a | 5 | 1 |
| Magnesium (mg) | 7.3 | 90.4 | 2.8 | 35.3 | 114.8 | 213.0 | 0.0 | 24.0 | 0.8 | 23.1 | 5.9 | 0.0 | 1.0 | 25.3 | n/a | 544 | 109 |
| Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.6 | n/a | 0.3 | 0.7 | 2.0 | 0.0 | 0.3 | 0.1 | 1.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 5 | 1 |
| Methionine (g) | 0.0 | 0.1 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.7 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.2 | 0.8 | 0.0 | 1.6 | 0.0 | 6.6 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 5.6 | n/a | 15 | 3 |
| Niacin (mg) | 0.6 | 5.9 | 3.9 | 0.9 | 1.7 | 1.4 | 0.0 | 0.3 | 0.0 | 3.9 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 19 | 4 |
| Pantothenic acid (mg) | 0.2 | 1.0 | n/a | 0.4 | 0.6 | 0.3 | 0.0 | 0.3 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.2 | n/a | 0.1 | 1.3 | 0.6 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 1.4 | n/a | 4 | 1 |
| Phosphorus (mg) | 21.4 | 156.2 | 85.1 | 74.5 | 382.7 | 139.2 | 0.0 | 69.6 | 4.6 | 106.4 | 0.0 | 0.0 | 0.9 | 486.2 | n/a | 1,527 | 305 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 19.9 | 36.0 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | n/a | 56 | 11 |
| Polyunsaturated Fat (g) | 0.1 | 0.4 | 0.4 | 0.2 | 1.1 | 0.2 | 0.9 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 4 | 1 |
| Potassium (mg) | 195.2 | 1,545.8 | 243.8 | 511.6 | 1,007.8 | 982.6 | 0.1 | 350.4 | 12.0 | 106.4 | 5.9 | 0.1 | 7.6 | 83.4 | n/a | 5,053 | 1,011 |
| Proline (g) | 0.0 | 0.1 | n/a | 0.1 | 1.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 3.1 | n/a | 6 | 1 |
| Protein (g) | 0.6 | 6.4 | 5.7 | 2.4 | 22.2 | 10.3 | 0.0 | 2.6 | 0.2 | 6.6 | 0.0 | 0.0 | 0.1 | 25.7 | n/a | 83 | 17 |
| 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 | 148.7 | n/a | 149 | 30 |
| Riboflavin (mg) | 0.0 | 0.5 | 0.1 | 0.2 | 0.2 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.5 | 0.2 | 0.6 | 0.1 | 1.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 11.5 | n/a | 15 | 3 |
| Selenium (mcg) | 0.1 | 0.8 | 0.0 | 0.4 | 3.8 | 17.0 | 0.0 | 1.2 | 0.4 | 14.0 | 0.0 | 0.0 | 0.0 | 11.8 | n/a | 50 | 10 |
| Serine (g) | 0.0 | 0.2 | n/a | 0.1 | 1.4 | 0.5 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 1.5 | n/a | 4 | 1 |
| Sodium (mg) | 42.1 | 82.2 | 85.1 | 15.7 | 1,258.7 | 210.2 | 0.2 | 9.6 | 0.5 | 4.6 | 17.8 | 581.4 | 0.1 | 1,019.8 | n/a | 3,328 | 666 |
| Starch (g) | 0.9 | n/a | n/a | 0.0 | 37.8 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 39 | 8 |
| Sucrose (g) | 2.2 | 0.1 | n/a | 0.1 | 7.9 | 0.7 | n/a | 2.4 | n/a | 0.1 | n/a | n/a | 0.0 | 0.1 | n/a | 13 | 3 |
| Sugar (g) | 2.9 | 19.6 | 0.4 | 4.9 | 7.9 | 1.8 | 0.0 | 10.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 48 | 10 |
| Theobromine (mg) | 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 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.4 | 0.0 | 0.1 | 0.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.1 | 0.4 | n/a | 0.1 | 0.8 | 0.6 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 1.0 | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 0.4 | 5.6 | 0.0 | 0.2 | 0.1 | 8.2 | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 16 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.4 | n/a | n/a | 2.9 | 0.4 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Total Fat (g) | 0.1 | 1.1 | 1.7 | 0.6 | 2.6 | 1.6 | 9.0 | 0.2 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 19.1 | n/a | 37 | 7 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.1 | n/a | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.2 | n/a | 0.1 | 0.5 | 0.6 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 1.6 | n/a | 3 | 1 |
| Valine (g) | 0.0 | 0.1 | n/a | 0.1 | 1.3 | 0.5 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 1.7 | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 10,190.7 | 962.0 | 0.0 | 392.0 | 0.0 | 33,301.8 | 0.0 | 4.8 | 0.3 | 0.0 | 0.0 | 0.0 | 3.1 | 577.0 | n/a | 45,432 | 9,086 |
| Vitamin A, RAE (mcg) | 509.4 | 49.3 | 0.0 | 19.6 | 0.0 | 1,664.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 152.7 | n/a | 2,395 | 479 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.9 | 0.0 | 0.3 | 0.3 | 0.5 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Vitamin C (mg) | 3.6 | 76.5 | 0.0 | 35.1 | 5.1 | 15.6 | 0.0 | 17.8 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 155 | 31 |
| 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 | 14.0 | n/a | 14 | 3 |
| Water (g) | 53.9 | 775.2 | 272.2 | 185.8 | 331.9 | 256.1 | 0.0 | 213.9 | 1.8 | 10.7 | 591.9 | 0.0 | 0.1 | 13.9 | n/a | 2,707 | 541 |
| Zinc (mg) | 0.1 | 1.2 | 0.3 | 0.6 | 2.0 | 1.6 | 0.0 | 0.4 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 2.6 | n/a | 10 | 2 |
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.