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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1/2 cup (93g) brown rice |
1/2 (55g) yellow onions |
1/2 cup (64g) carrots |
2 (6g) garlic cloves |
1/2 cup (78g) fresh broccoli |
1/2 cup (54g) raw cauliflower |
1/4 cup (25g) fresh green beans |
1/2 cup (83g) frozen corn |
1/4 (30g) red peppers |
2 ounces (57g) extra firm tofu |
3 tablespoons (41g) olive oil |
2 tablespoons (36g) soy sauce |
4 (204g) whole wheat tortillas |
1/2 cup (66g) extra-sharp cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | 0.5 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.6 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.1 | n/a | 0.6 | 2 | 1 |
| Ash (g) | 1.4 | 0.2 | 0.6 | 0.1 | 0.6 | 0.4 | 0.2 | 0.4 | 0.1 | 0.6 | 0.0 | 6.4 | 4.3 | 2.6 | 18 | 4 |
| Aspartic acid (g) | 0.7 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | 0.1 | 0.2 | 0.1 | 0.6 | 0.0 | 0.3 | n/a | 1.1 | 4 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 21.3 | 12.7 | 21.1 | 10.9 | 31.2 | 11.8 | 9.3 | 3.3 | 2.1 | 114.0 | 0.4 | 7.2 | 389.6 | 475.9 | 1,111 | 278 |
| Calories | 342.3 | 22.0 | 26.2 | 8.9 | 27.3 | 13.4 | 7.8 | 72.6 | 9.2 | 39.7 | 358.0 | 21.6 | 585.5 | 266.0 | 1,800 | 450 |
| Calories (kj) | 1,431.9 | 91.3 | 110.7 | 37.4 | 113.9 | 55.6 | 32.8 | 304.4 | 38.4 | 166.7 | 1,498.1 | 90.4 | 2,452.1 | 1,111.4 | 7,535 | 1,884 |
| Carbohydrates (g) | 71.4 | 5.1 | 6.1 | 2.0 | 5.6 | 2.7 | 1.7 | 17.2 | 1.8 | 1.0 | 0.0 | 2.0 | 101.2 | 0.8 | 219 | 55 |
| 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 | n/a | 69.3 | 69 | 17 |
| Copper (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
| Dietary Fiber (g) | 3.2 | 0.9 | 1.8 | 0.1 | 2.6 | 1.1 | 0.7 | 2.0 | 0.6 | 0.5 | 0.0 | 0.3 | n/a | 0.0 | 14 | 3 |
| Folate (mcg) | 18.5 | 10.5 | 12.2 | 0.2 | 84.2 | 30.5 | 8.3 | 29.7 | 13.7 | 10.8 | 0.0 | 6.5 | n/a | 11.9 | 237 | 59 |
| Folate, DFE (mcg) | 18.5 | 10.5 | 12.2 | 0.2 | 84.2 | 30.5 | 8.3 | 29.7 | 13.7 | 10.8 | 0.0 | 6.5 | n/a | 11.9 | 237 | 59 |
| Folate, food (mcg) | 18.5 | 10.5 | 12.2 | 0.2 | 84.2 | 30.5 | 8.3 | 29.7 | 13.7 | 10.8 | 0.0 | 6.5 | n/a | 11.9 | 237 | 59 |
| 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 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | 0.7 | 0.4 | n/a | 0.6 | 0.5 | 0.3 | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.1 | 0.4 | n/a | 0.4 | 0.5 | 0.4 | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 1.5 | 0.1 | 0.2 | 0.0 | 0.4 | 0.1 | 0.0 | 0.5 | 0.1 | 1.0 | 0.0 | 0.9 | n/a | 4.0 | 9 | 2 |
| Glycine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | 0.3 | 1 | 0 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.6 | 1 | 0 |
| Iron (mg) | 1.4 | 0.1 | 0.2 | 0.1 | 0.5 | 0.2 | 0.3 | 0.3 | 0.1 | 0.9 | 0.2 | 0.9 | 4.1 | 0.4 | 10 | 2 |
| Isoleucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.2 | n/a | 1.0 | 2 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0 | 0 |
| Leucine (g) | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.4 | 0.0 | 0.3 | n/a | 1.6 | 3 | 1 |
| Lysine (g) | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.3 | n/a | 1.4 | 3 | 1 |
| Magnesium (mg) | 132.3 | 5.5 | 7.7 | 1.5 | 16.4 | 8.0 | 6.3 | 14.9 | 3.6 | 21.0 | 0.0 | 14.4 | n/a | 18.5 | 250 | 62 |
| Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Manganese (mg) | 3.5 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | 0.2 | n/a | 0.0 | 5 | 1 |
| Methionine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.4 | 1 | 0 |
| Monounsaturated Fat (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.7 | 29.5 | 0.0 | 5.7 | 6.2 | 43 | 11 |
| Niacin (mg) | 4.7 | 0.1 | 0.6 | 0.0 | 0.4 | 0.3 | 0.2 | 1.4 | 0.3 | 0.1 | 0.0 | 1.4 | n/a | 0.1 | 10 | 2 |
| Pantothenic acid (mg) | 1.4 | 0.1 | 0.2 | 0.0 | 0.5 | 0.4 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.3 | 3 | 1 |
| Phenylalanine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | 0.9 | 2 | 1 |
| Phosphorus (mg) | 308.0 | 16.0 | 22.4 | 9.2 | 52.3 | 23.5 | 9.5 | 56.9 | 7.7 | 68.6 | 0.0 | 46.8 | n/a | 337.9 | 959 | 240 |
| Phytosterols | n/a | 8.3 | n/a | n/a | n/a | 9.6 | n/a | n/a | n/a | n/a | 89.5 | n/a | n/a | n/a | 107 | 27 |
| Polyunsaturated Fat (g) | 1.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 1.0 | 4.3 | 0.0 | 1.9 | 0.6 | 9 | 2 |
| Potassium (mg) | 206.3 | 80.3 | 204.8 | 24.1 | 228.5 | 160.0 | 52.8 | 173.3 | 62.8 | 83.9 | 0.4 | 76.3 | n/a | 64.7 | 1,418 | 355 |
| Proline (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 0.0 | 0.3 | n/a | 1.9 | 3 | 1 |
| Protein (g) | 7.3 | 0.6 | 0.6 | 0.4 | 1.9 | 1.0 | 0.5 | 2.5 | 0.3 | 4.6 | 0.0 | 3.8 | 17.7 | 16.4 | 58 | 14 |
| 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 | n/a | 170.3 | 170 | 43 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 1 | 0 |
| Saturated Fat (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 5.6 | 0.0 | 1.4 | 13.9 | 22 | 6 |
| Selenium (mcg) | 21.6 | 0.3 | 0.1 | 0.9 | 1.2 | 0.3 | 0.2 | 0.6 | 0.0 | 5.6 | 0.0 | 0.3 | n/a | 9.2 | 40 | 10 |
| Serine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.2 | n/a | 1.0 | 2 | 1 |
| Sodium (mg) | 6.5 | 2.2 | 44.2 | 1.0 | 32.0 | 16.1 | 1.5 | 2.5 | 1.2 | 6.8 | 0.8 | 2,011.0 | 1,831.9 | 409.9 | 4,367 | 1,092 |
| Starch | n/a | 0.0 | 0.9 | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 0.8 | 0.5 | 2.3 | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 4 | 1 |
| Sugar (g) | 0.8 | 2.3 | 3.0 | 0.1 | 1.1 | 1.0 | 0.8 | n/a | 1.2 | 0.3 | 0.0 | 0.6 | n/a | 0.3 | 12 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.6 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.1 | 0.0 | 0.4 | 0.0 | 1.1 | 0.0 | 0.1 | n/a | 0.5 | 0.0 | 5.8 | 0.0 | n/a | 0.2 | 9 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | 1 | 0 |
| Total Fat (g) | 2.7 | 0.1 | 0.2 | 0.0 | 0.3 | 0.1 | 0.1 | 0.6 | 0.1 | 2.4 | 40.5 | 0.0 | 12.2 | 21.9 | 81 | 20 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | 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 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.2 | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.8 | 2 | 0 |
| Valine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.2 | n/a | 1.1 | 2 | 1 |
| Vitamin A, IU (IU) | 0.0 | 1.1 | 10,691.8 | 0.5 | 1,207.4 | 0.0 | 172.5 | 0.0 | 931.5 | 0.0 | 0.0 | 0.0 | n/a | 661.3 | 13,666 | 3,417 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 534.4 | 0.0 | 60.1 | 0.0 | 8.8 | 0.0 | 46.7 | 0.0 | 0.0 | 0.0 | n/a | 174.9 | 825 | 206 |
| 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 | n/a | 0.5 | 1 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 4.1 | 3.8 | 1.9 | 50.6 | 25.8 | 3.1 | 5.3 | 38.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 133 | 33 |
| 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 | n/a | 15.8 | 16 | 4 |
| Water (g) | 9.6 | 49.0 | 56.5 | 3.5 | 69.6 | 49.3 | 22.6 | 61.8 | 27.4 | 48.2 | 0.0 | 23.8 | 68.5 | 24.3 | 514 | 129 |
| Zinc (mg) | 1.9 | 0.1 | 0.2 | 0.1 | 0.4 | 0.1 | 0.1 | 0.3 | 0.1 | 0.5 | 0.0 | 0.2 | n/a | 2.1 | 6 | 1 |
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.