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.
|
2 lbs (908g) pumpkin |
2 teaspoons (9g) olive oil |
1 large (150g) onions |
1 (119g) red bell peppers |
1 (119g) green bell peppers |
1 medium (196g) zucchini |
6 cloves (18g) garlic |
6 1/2 cups (1,541g) water |
2 cups (370g) long grain brown rice |
3/4 cup (120g) wild rice |
2 teaspoons (1g) dried parsley |
1 teaspoon (6g) salt |
1 teaspoon (2g) pepper |
3/4 teaspoon (2g) turmeric |
1/2 cup (73g) green peas |
1/2 cup (75g) corn |
1/2 cup (64g) carrots |
1/2 cup (50g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.7 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.1 | 0.6 | 4 | 1 |
| Alcohol (g) | 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 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 2.2 | 1.4 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.1 | 0.8 | 6 | 1 |
| Ash (g) | 7.3 | 0.0 | 0.5 | 0.6 | 0.5 | 1.1 | 0.3 | 1.5 | 5.7 | 1.8 | 0.1 | 6.0 | 0.1 | 0.1 | 0.6 | 0.5 | 0.6 | 4.0 | 31 | 4 |
| Aspartic acid (g) | 0.9 | 0.0 | 0.1 | 0.3 | 0.2 | 0.3 | 0.1 | n/a | 2.7 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.1 | 1.3 | 9 | 1 |
| Caffeine (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 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 190.7 | 0.1 | 34.5 | 8.3 | 11.9 | 31.4 | 32.6 | 46.2 | 85.1 | 25.2 | 11.4 | 1.4 | 10.2 | 3.0 | 18.1 | 2.2 | 21.1 | 554.5 | 1,088 | 136 |
| Calories | 236.1 | 79.6 | 60.0 | 36.9 | 23.8 | 33.3 | 26.8 | 0.0 | 1,369.0 | 428.4 | 2.9 | 0.0 | 5.8 | 5.8 | 58.7 | 71.5 | 26.2 | 215.5 | 2,680 | 335 |
| Calories (kj) | 989.7 | 332.9 | 249.0 | 153.5 | 100.0 | 137.2 | 112.1 | 0.0 | 5,727.6 | 1,792.8 | 12.2 | 0.0 | 24.2 | 24.4 | 245.8 | 298.7 | 110.7 | 902.5 | 11,213 | 1,402 |
| Carbohydrates (g) | 59.0 | 0.0 | 14.0 | 7.2 | 5.5 | 6.1 | 6.0 | 0.0 | 285.8 | 89.9 | 0.5 | 0.0 | 1.5 | 1.1 | 10.5 | 15.6 | 6.1 | 2.0 | 511 | 64 |
| 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 | 0.0 | 44.0 | 44 | 6 |
| Copper (mg) | 1.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 1.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 4 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 4.5 | 0.0 | 2.6 | 2.5 | 2.0 | 2.0 | 0.4 | 0.0 | 13.0 | 7.4 | 0.3 | 0.0 | 0.6 | 0.3 | 3.7 | 1.8 | 1.8 | 0.0 | 43 | 5 |
| Folate (mcg) | 145.3 | 0.0 | 28.5 | 54.7 | 11.9 | 47.0 | 0.5 | 0.0 | 74.0 | 114.0 | 1.8 | 0.0 | 0.4 | 0.6 | 47.1 | 17.1 | 12.2 | 5.0 | 560 | 70 |
| Folate, DFE (mcg) | 145.3 | 0.0 | 28.5 | 54.7 | 11.9 | 47.0 | 0.5 | 0.0 | 74.0 | 114.0 | 1.8 | 0.0 | 0.4 | 0.6 | 47.1 | 17.1 | 12.2 | 5.0 | 560 | 70 |
| Folate, food (mcg) | 145.3 | 0.0 | 28.5 | 54.7 | 11.9 | 47.0 | 0.5 | 0.0 | 74.0 | 114.0 | 1.8 | 0.0 | 0.4 | 0.6 | 47.1 | 17.1 | 12.2 | 5.0 | 560 | 70 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 1.9 | 2.7 | 1.3 | 2.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.6 | 0.4 | 0.1 | 10 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 3.0 | 2.3 | 1.4 | 2.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.6 | 0.4 | 0.1 | 10 | 1 |
| Glutamic acid (g) | 1.7 | 0.0 | 0.4 | 0.3 | 0.2 | 0.3 | 0.1 | n/a | 6.0 | 3.1 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.5 | 0.2 | 4.3 | 18 | 2 |
| Glycine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.4 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.4 | 3 | 0 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.5 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 7.3 | 0.1 | 0.3 | 0.5 | 0.4 | 0.7 | 0.3 | 0.0 | 5.4 | 2.4 | 0.2 | 0.0 | 0.2 | 0.7 | 1.1 | 0.3 | 0.2 | 0.5 | 21 | 3 |
| Isoleucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.2 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 1.0 | 4 | 0 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Leucine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 2.4 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.1 | 1.9 | 7 | 1 |
| Lysine (g) | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.1 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | 1.5 | 5 | 1 |
| Magnesium (mg) | 109.0 | 0.0 | 15.0 | 14.3 | 11.9 | 35.3 | 4.5 | 15.4 | 529.1 | 212.4 | 4.0 | 0.1 | 3.9 | 3.2 | 23.9 | 19.4 | 7.7 | 19.0 | 1,028 | 128 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0 | 0 |
| Manganese (mg) | 1.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.3 | 0.3 | 0.0 | 13.8 | 1.6 | 0.1 | 0.0 | 0.3 | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 19 | 2 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.5 | 2 | 0 |
| Monounsaturated Fat (g) | 0.1 | 6.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 4.2 | 15 | 2 |
| Niacin (mg) | 5.4 | 0.0 | 0.2 | 1.2 | 0.6 | 0.9 | 0.1 | 0.0 | 18.8 | 8.1 | 0.1 | 0.0 | 0.0 | 0.1 | 1.5 | 1.3 | 0.6 | 0.1 | 39 | 5 |
| Pantothenic acid (mg) | 2.7 | 0.0 | 0.2 | 0.4 | 0.1 | 0.4 | 0.1 | 0.0 | 5.5 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.6 | 0.2 | 0.2 | 12 | 1 |
| Phenylalanine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 1.5 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 1.0 | 4 | 1 |
| Phosphorus (mg) | 399.5 | 0.0 | 43.5 | 30.9 | 23.8 | 74.5 | 27.5 | 0.0 | 1,232.1 | 519.6 | 4.4 | 0.0 | 3.6 | 4.4 | 78.3 | 57.4 | 22.4 | 364.5 | 2,886 | 361 |
| Phytosterols (mg) | 109.0 | 19.9 | 22.5 | n/a | 10.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 2.1 | 1.4 | n/a | n/a | n/a | n/a | 166 | 21 |
| Polyunsaturated Fat (g) | 0.0 | 0.9 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 3.9 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.6 | 7 | 1 |
| Potassium (mg) | 3,087.2 | 0.1 | 219.0 | 251.1 | 208.3 | 511.6 | 72.2 | 15.4 | 825.1 | 512.4 | 26.8 | 0.5 | 30.6 | 41.7 | 176.9 | 162.4 | 204.8 | 62.5 | 6,408 | 801 |
| Proline (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.4 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 2.3 | 5 | 1 |
| Protein (g) | 9.1 | 0.0 | 1.7 | 1.2 | 1.0 | 2.4 | 1.1 | 0.0 | 29.4 | 17.7 | 0.3 | 0.0 | 0.2 | 0.1 | 3.9 | 2.5 | 0.6 | 19.2 | 90 | 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 | 0.0 | 111.5 | 112 | 14 |
| Riboflavin (mg) | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 2 | 0 |
| Saturated Fat (g) | 0.5 | 1.2 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 2.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 8.7 | 13 | 2 |
| Selenium (mcg) | 2.7 | 0.0 | 0.8 | 0.1 | 0.0 | 0.4 | 2.6 | 0.0 | 86.6 | 3.4 | 0.1 | 0.0 | 0.1 | 0.1 | 1.3 | 0.1 | 0.1 | 8.9 | 107 | 13 |
| Serine (g) | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 1.5 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 1.1 | 5 | 1 |
| Sodium (mg) | 9.1 | 0.2 | 6.0 | 4.8 | 3.6 | 15.7 | 3.1 | 46.2 | 25.9 | 8.4 | 4.5 | 2,325.5 | 0.5 | 0.6 | 3.6 | 0.7 | 44.2 | 764.5 | 3,267 | 408 |
| Starch | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5.3 | 0.9 | n/a | 6 | 1 |
| Sucrose | n/a | n/a | 1.5 | 0.0 | 0.1 | 0.1 | n/a | n/a | 3.1 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 3.6 | 2.0 | 2.3 | 0.1 | 14 | 2 |
| Sugar (g) | 12.3 | 0.0 | 6.4 | 5.0 | 2.9 | 4.9 | 0.2 | 0.0 | 3.1 | 3.0 | 0.1 | 0.0 | 0.0 | 0.1 | 4.1 | 3.4 | 3.0 | 0.5 | 49 | 6 |
| Theobromine (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 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 3 | 0 |
| Threonine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.1 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.7 | 3 | 0 |
| Tocopherol, alpha (mg) | 9.6 | 1.3 | 0.0 | 1.9 | 0.4 | 0.2 | 0.0 | 0.0 | 4.4 | 1.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.4 | 0.1 | 20 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.1 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.7 | 0.1 | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 0.9 | 9.0 | 0.2 | 0.4 | 0.2 | 0.6 | 0.1 | 0.0 | 10.8 | 1.3 | 0.1 | 0.0 | 0.1 | 0.2 | 0.3 | 1.1 | 0.2 | 14.3 | 40 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 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 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1.1 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 1.2 | 4 | 0 |
| Valine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 1.7 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 1.3 | 5 | 1 |
| Vitamin A, IU (IU) | 67,046.7 | 0.0 | 3.0 | 3,725.9 | 440.3 | 392.0 | 1.6 | 0.0 | 0.0 | 22.8 | 19.4 | 0.0 | 12.6 | 0.0 | 554.6 | 195.9 | 10,691.8 | 432.5 | 83,539 | 10,442 |
| Vitamin A, RAE (mcg) | 3,350.5 | 0.0 | 0.0 | 186.8 | 21.4 | 19.6 | 0.0 | 0.0 | 0.0 | 1.2 | 1.0 | 0.0 | 0.6 | 0.0 | 27.6 | 9.7 | 534.4 | 114.5 | 4,267 | 533 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 1 | 0 |
| Vitamin B-6 (mg) | 0.6 | 0.0 | 0.2 | 0.3 | 0.3 | 0.3 | 0.2 | 0.0 | 1.9 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 5 | 1 |
| Vitamin C (mg) | 81.7 | 0.0 | 11.1 | 152.0 | 95.7 | 35.1 | 5.6 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 0.4 | 29.0 | 4.1 | 3.8 | 0.0 | 420 | 52 |
| 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 | 0.0 | 10.5 | 11 | 1 |
| Water (g) | 831.7 | 0.0 | 133.7 | 109.7 | 111.7 | 185.8 | 10.5 | 1,539.0 | 38.4 | 9.3 | 0.1 | 0.0 | 0.3 | 0.2 | 57.2 | 54.7 | 56.5 | 10.4 | 3,149 | 394 |
| Zinc (mg) | 2.9 | 0.0 | 0.3 | 0.3 | 0.2 | 0.6 | 0.2 | 0.0 | 7.5 | 7.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.9 | 0.5 | 0.2 | 1.9 | 23 | 3 |
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