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 large (150g) onions |
4 (12g) garlic cloves |
3 tablespoons (41g) olive oil |
6 cups (1,080g) fresh tomatoes |
2 teaspoons (5g) hot chili powder |
2 tablespoons (16g) flour |
1 teaspoon (6g) salt |
1/2 teaspoon (1g) ground black pepper |
4 cups (0g) vegetable stock |
2 tablespoons (28g) butter |
2 (100g) eggs |
1/4 cup (43g) couscous |
1/4 cup (59g) boiling water |
3/4 cup (94g) flour |
1/4 teaspoon (2g) salt |
2 teaspoons (0g) fresh dill weed |
1/3 cup (81g) milk |
1 to taste (10g) fresh parsley |
1 to taste (0g) sharp cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.2 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.2 | n/a | 0.4 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Ash (g) | 0.5 | 0.2 | 0.0 | 5.4 | 0.6 | 0.1 | 6.0 | 0.1 | n/a | 0.6 | 1.1 | 0.3 | 0.1 | 0.4 | 1.5 | 0.0 | 0.6 | n/a | n/a | 17 | 3 |
| Aspartic acid (g) | 0.1 | 0.1 | 0.0 | 1.5 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 0.2 | n/a | 0.4 | 0.0 | 0.0 | 0.2 | n/a | n/a | 4 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 34.5 | 21.7 | 0.4 | 108.0 | 17.8 | 2.3 | 1.4 | 5.1 | n/a | 6.8 | 56.0 | 10.4 | 1.8 | 14.1 | 0.4 | 0.7 | 96.7 | n/a | n/a | 378 | 63 |
| Calories | 60.0 | 17.9 | 358.0 | 194.4 | 15.2 | 56.9 | 0.0 | 2.9 | n/a | 203.6 | 143.0 | 162.6 | 0.0 | 341.3 | 0.0 | 0.2 | 52.0 | n/a | n/a | 1,608 | 268 |
| Calories (kj) | 249.0 | 74.8 | 1,498.1 | 799.2 | 63.7 | 238.0 | 0.0 | 12.1 | n/a | 851.7 | 599.0 | 680.3 | 0.0 | 1,427.8 | 0.0 | 0.6 | 217.8 | n/a | n/a | 6,712 | 1,119 |
| Campesterol | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 14.0 | 4.0 | 0.0 | 42.0 | 2.7 | 11.9 | 0.0 | 0.7 | n/a | 0.0 | 0.7 | 33.5 | 0.0 | 71.5 | 0.0 | 0.0 | 3.8 | n/a | n/a | 185 | 31 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 61.1 | 372.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.4 | n/a | n/a | 444 | 74 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 2.6 | 0.3 | 0.0 | 13.0 | 1.9 | 0.4 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 2.2 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 23 | 4 |
| Folate (mcg) | 28.5 | 0.4 | 0.0 | 162.0 | 1.5 | 28.6 | 0.0 | 0.2 | n/a | 0.9 | 47.0 | 8.7 | 0.0 | 171.6 | 0.0 | 0.5 | 4.1 | n/a | n/a | 454 | 76 |
| Folate, DFE (mcg) | 28.5 | 0.4 | 0.0 | 162.0 | 1.5 | 45.5 | 0.0 | 0.2 | n/a | 0.9 | 47.0 | 8.7 | 0.0 | 272.8 | 0.0 | 0.5 | 4.1 | n/a | n/a | 572 | 95 |
| Folate, food (mcg) | 28.5 | 0.4 | 0.0 | 162.0 | 1.5 | 4.5 | 0.0 | 0.2 | n/a | 0.9 | 47.0 | 8.7 | 0.0 | 27.2 | 0.0 | 0.5 | 4.1 | n/a | n/a | 285 | 48 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 144.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 168 | 28 |
| Fructose (g) | 1.9 | n/a | n/a | 14.8 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 17 | 3 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 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 |
| Glucose (dextrose) (g) | 3.0 | n/a | n/a | 13.5 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 17 | 3 |
| Glutamic acid (g) | 0.4 | 0.1 | 0.0 | 4.7 | 0.1 | 0.5 | 0.0 | 0.0 | n/a | 0.1 | 1.7 | 2.0 | n/a | 3.3 | 0.0 | 0.0 | 0.6 | n/a | n/a | 13 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.2 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.3 | 0.2 | 0.2 | 2.9 | 0.9 | 0.7 | 0.0 | 0.1 | n/a | 0.0 | 1.8 | 0.5 | 0.0 | 4.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 12 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.2 | n/a | 0.3 | 0.0 | 0.0 | 0.2 | n/a | n/a | 2 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 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 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 0.4 | n/a | 0.7 | 0.0 | 0.0 | 0.3 | n/a | n/a | 3 | 0 |
| Lysine (g) | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.2 | n/a | n/a | 2 | 0 |
| Magnesium (mg) | 15.0 | 3.0 | 0.0 | 118.8 | 8.0 | 3.4 | 0.1 | 2.0 | n/a | 0.6 | 12.0 | 19.0 | 0.6 | 20.6 | 0.0 | 0.2 | 10.6 | n/a | n/a | 214 | 36 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 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 |
| Manganese (mg) | 0.2 | 0.2 | 0.0 | 1.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 29.5 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 6.0 | 3.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | n/a | n/a | 41 | 7 |
| Niacin (mg) | 0.2 | 0.1 | 0.0 | 6.4 | 0.6 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 1.5 | 0.0 | 5.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | 15 | 3 |
| Pantothenic acid (mg) | 0.2 | 0.1 | 0.0 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 0.5 | 0.0 | 0.4 | 0.0 | 0.0 | 0.3 | n/a | n/a | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.3 | n/a | 0.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 43.5 | 18.4 | 0.0 | 259.2 | 16.2 | 16.9 | 0.0 | 1.8 | n/a | 6.8 | 198.0 | 73.5 | 0.0 | 101.3 | 0.0 | 0.2 | 75.6 | n/a | n/a | 811 | 135 |
| Phytosterols (mg) | 22.5 | n/a | 89.5 | 75.6 | 4.5 | n/a | 0.0 | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 193 | 32 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 4.3 | 0.9 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.9 | 1.9 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | n/a | n/a | 9 | 2 |
| Potassium (mg) | 219.0 | 48.1 | 0.4 | 2,559.6 | 105.3 | 16.7 | 0.5 | 15.3 | n/a | 6.8 | 138.0 | 71.8 | 0.6 | 100.3 | 0.1 | 2.6 | 122.7 | n/a | n/a | 3,408 | 568 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.6 | n/a | 1.1 | 0.0 | 0.0 | 0.3 | n/a | n/a | 3 | 0 |
| Protein (g) | 1.7 | 0.8 | 0.0 | 9.5 | 0.7 | 1.6 | 0.0 | 0.1 | n/a | 0.2 | 12.6 | 5.5 | 0.0 | 9.7 | 0.0 | 0.0 | 2.7 | n/a | n/a | 45 | 8 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 190.6 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25.2 | n/a | n/a | 376 | 63 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.0 | 5.6 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 14.6 | 3.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 1.9 | n/a | n/a | 26 | 4 |
| Selenium (mcg) | 0.8 | 1.7 | 0.0 | 0.0 | 1.1 | 5.3 | 0.0 | 0.1 | n/a | 0.3 | 30.7 | n/a | 0.0 | 31.8 | 0.0 | n/a | 1.6 | n/a | n/a | 73 | 12 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 0.3 | n/a | 0.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Sodium (mg) | 6.0 | 2.0 | 0.8 | 54.0 | 88.6 | 0.3 | 2,325.5 | 0.2 | n/a | 202.8 | 142.0 | 4.3 | 1.8 | 1.9 | 581.4 | 0.2 | 39.8 | n/a | n/a | 3,452 | 575 |
| Starch (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 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 1.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 6.4 | 0.1 | 0.0 | 28.4 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 36 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 5.8 | 5.8 | 2.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 1.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 16 | 3 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.3 | 1.3 | 0.2 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.5 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Total Fat (g) | 0.2 | 0.1 | 40.5 | 2.2 | 0.8 | 0.2 | 0.0 | 0.0 | n/a | 23.0 | 9.5 | 0.3 | 0.0 | 0.9 | 0.0 | 0.0 | 3.0 | n/a | n/a | 81 | 13 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 0.2 | n/a | 0.4 | 0.0 | 0.0 | 0.2 | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 3.0 | 1.1 | 0.0 | 8,996.4 | 1,601.1 | 0.0 | 0.0 | 6.3 | n/a | 709.7 | 540.0 | 0.0 | 0.0 | 0.0 | 0.0 | 27.6 | 112.1 | n/a | n/a | 11,997 | 2,000 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 453.6 | 80.1 | 0.0 | 0.0 | 0.3 | n/a | 194.3 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 26.8 | n/a | n/a | 916 | 153 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.1 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 11.1 | 3.7 | 0.0 | 148.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.2 | n/a | n/a | 164 | 27 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 17.0 | 82.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 99 | 17 |
| Water (g) | 133.7 | 7.0 | 0.0 | 1,020.8 | 0.6 | 1.9 | 0.0 | 0.1 | n/a | 4.5 | 76.2 | 3.7 | 59.2 | 11.2 | 0.0 | 0.3 | 71.2 | n/a | n/a | 1,390 | 232 |
| Zinc (mg) | 0.3 | 0.1 | 0.0 | 1.8 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 0.4 | 0.0 | 0.7 | 0.0 | 0.0 | 0.3 | n/a | n/a | 5 | 1 |
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