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.
|
16 ounces (456g) whole wheat spaghetti |
1 tablespoon (14g) oil |
4 (12g) garlic cloves |
3 (330g) onions |
1 (119g) red peppers |
1 (119g) green peppers |
4 (40g) baby carrots |
3 cups (210g) mushrooms |
8 medium (984g) tomatoes |
2 cups (384g) brown lentils |
1 teaspoon (100g) tamari |
3 tablespoons (11g) parsley |
1/2 teaspoon (1g) dried oregano |
1/4 teaspoon (0g) dried basil |
1 cup (248g) tofu |
1 teaspoon (100g) tamari |
2 teaspoons (9g) oil |
3/4 cup (104g) almonds |
Total | 1 serving | |
| Alanine (g) | 2.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 4.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.7 | 0.5 | 0.0 | 1.0 | 10 | 2 |
| Alcohol | n/a | 0.0 | 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 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 2.4 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 7.7 | 0.4 | 0.0 | 0.0 | 0.0 | 1.1 | 0.4 | 0.0 | 2.5 | 15 | 3 |
| Ash (g) | 7.3 | 0.0 | 0.2 | 1.2 | 0.6 | 0.5 | 0.3 | 1.8 | 4.9 | 10.3 | 17.8 | 0.3 | 0.0 | 0.0 | 1.7 | 17.8 | 0.0 | 3.3 | 68 | 11 |
| Aspartic acid (g) | 3.0 | 0.0 | 0.1 | 0.3 | 0.3 | 0.2 | 0.0 | 0.4 | 1.3 | 11.0 | 0.9 | 0.0 | 0.0 | 0.0 | 1.8 | 0.9 | 0.0 | 2.8 | 23 | 4 |
| Beta-sitosterol | 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 | 122.1 | 122 | 20 |
| Caffeine | n/a | 0.0 | 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 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 182.4 | 0.0 | 21.7 | 75.9 | 8.3 | 11.9 | 12.8 | 6.3 | 98.4 | 215.0 | 20.0 | 15.7 | 8.0 | 3.9 | 275.3 | 20.0 | 0.0 | 276.3 | 1,252 | 209 |
| Calories | 1,586.9 | 120.2 | 17.9 | 132.0 | 36.9 | 23.8 | 14.0 | 46.2 | 177.1 | 1,355.5 | 60.0 | 4.1 | 1.3 | 0.4 | 151.3 | 60.0 | 79.6 | 615.8 | 4,483 | 747 |
| Calories (kj) | 6,639.4 | 503.1 | 74.8 | 547.8 | 153.5 | 100.0 | 58.0 | 195.3 | 728.2 | 5,671.7 | 251.0 | 17.2 | 5.5 | 1.7 | 632.4 | 251.0 | 332.9 | 2,577.2 | 18,741 | 3,123 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | 8 | 1 |
| Carbohydrates (g) | 342.1 | 0.0 | 4.0 | 30.8 | 7.2 | 5.5 | 3.3 | 6.8 | 38.3 | 230.7 | 5.6 | 0.7 | 0.3 | 0.1 | 4.5 | 5.6 | 0.0 | 21.9 | 707 | 118 |
| 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 | 0.0 | 0 | 0 |
| Copper (mg) | 2.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.7 | 0.6 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 1.1 | 7 | 1 |
| Cystine (g) | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.3 | 4 | 1 |
| Dietary Fiber | n/a | 0.0 | 0.3 | 5.6 | 2.5 | 2.0 | 1.2 | 2.1 | 11.8 | 117.1 | 0.8 | 0.4 | 0.2 | 0.1 | 0.5 | 0.8 | 0.0 | 11.3 | 157 | 26 |
| Folate (mcg) | 259.9 | 0.0 | 0.4 | 62.7 | 54.7 | 11.9 | 10.8 | 35.7 | 147.6 | 1,839.4 | 18.0 | 17.3 | 1.2 | 0.5 | 109.1 | 18.0 | 0.0 | 54.9 | 2,642 | 440 |
| Folate, DFE (mcg) | 259.9 | 0.0 | 0.4 | 62.7 | 54.7 | 11.9 | 10.8 | 35.7 | 147.6 | 1,839.4 | 18.0 | 17.3 | 1.2 | 0.5 | 109.1 | 18.0 | 0.0 | 54.9 | 2,642 | 440 |
| Folate, food (mcg) | 259.9 | 0.0 | 0.4 | 62.7 | 54.7 | 11.9 | 10.8 | 35.7 | 147.6 | 1,839.4 | 18.0 | 17.3 | 1.2 | 0.5 | 109.1 | 18.0 | 0.0 | 54.9 | 2,642 | 440 |
| 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 | n/a | 4.3 | 2.7 | 1.3 | 0.4 | 0.4 | 13.5 | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 24 | 4 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 6.5 | 2.3 | 1.4 | 0.4 | 3.1 | 12.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 26 | 4 |
| Glutamic acid (g) | 23.1 | 0.0 | 0.1 | 0.9 | 0.3 | 0.2 | 0.1 | 0.7 | 4.2 | 15.4 | 2.4 | 0.0 | 0.0 | 0.0 | 2.8 | 2.4 | 0.0 | 5.3 | 58 | 10 |
| Glycine (g) | 2.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 4.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.6 | 0.4 | 0.0 | 1.5 | 10 | 2 |
| Histidine (g) | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.6 | 6 | 1 |
| Hydroxyproline | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 16.6 | 0.0 | 0.2 | 0.7 | 0.5 | 0.4 | 0.4 | 1.1 | 2.7 | 29.0 | 2.4 | 0.7 | 0.2 | 0.2 | 2.8 | 2.4 | 0.0 | 4.0 | 64 | 11 |
| Isoleucine (g) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 4.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | 0.0 | 0.7 | 10 | 2 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 4.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 7.2 | 0.7 | 0.0 | 0.0 | 0.0 | 1.2 | 0.7 | 0.0 | 1.5 | 17 | 3 |
| Lysine (g) | 1.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 6.9 | 0.7 | 0.0 | 0.0 | 0.0 | 1.1 | 0.7 | 0.0 | 0.6 | 12 | 2 |
| Magnesium (mg) | 652.1 | 0.0 | 3.0 | 33.0 | 14.3 | 11.9 | 4.0 | 18.9 | 108.2 | 468.5 | 40.0 | 5.7 | 1.4 | 1.2 | 67.0 | 40.0 | 0.0 | 290.8 | 1,760 | 293 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 1 | 0 |
| Manganese (mg) | 13.9 | n/a | 0.2 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | 1.1 | 5.1 | 0.5 | 0.0 | 0.0 | 0.0 | 1.0 | 0.5 | n/a | 2.4 | 26 | 4 |
| Methionine (g) | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.2 | 3 | 0 |
| Monounsaturated Fat (g) | 0.9 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 2.5 | 33.5 | 44 | 7 |
| Niacin (mg) | 23.4 | 0.0 | 0.1 | 0.4 | 1.2 | 0.6 | 0.2 | 7.6 | 5.8 | 10.0 | 4.0 | 0.1 | 0.0 | 0.0 | 1.3 | 4.0 | 0.0 | 3.7 | 62 | 10 |
| Pantothenic acid (mg) | 4.5 | 0.0 | 0.1 | 0.4 | 0.4 | 0.1 | 0.2 | 3.1 | 0.9 | 8.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.3 | 19 | 3 |
| Phenylalanine (g) | 3.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.3 | 4.9 | 0.5 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | 0.0 | 1.2 | 12 | 2 |
| Phosphorus (mg) | 1,176.5 | 0.0 | 18.4 | 95.7 | 30.9 | 23.8 | 11.2 | 180.6 | 236.2 | 1,731.8 | 130.0 | 6.6 | 0.7 | 0.5 | 228.2 | 130.0 | 0.0 | 486.5 | 4,488 | 748 |
| Phytosterols | n/a | 131.6 | n/a | 49.5 | n/a | 10.7 | n/a | n/a | 68.9 | n/a | n/a | 0.6 | 1.0 | 0.2 | n/a | n/a | 87.1 | 131.4 | 481 | 80 |
| Polyunsaturated Fat (g) | 2.5 | 7.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.8 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.2 | 0.0 | 4.9 | 13.4 | 37 | 6 |
| Potassium (mg) | 980.4 | 0.0 | 48.1 | 481.8 | 251.1 | 208.3 | 94.8 | 667.8 | 2,332.1 | 3,667.2 | 212.0 | 63.2 | 6.3 | 4.6 | 297.6 | 212.0 | 0.0 | 736.9 | 10,264 | 1,711 |
| Proline (g) | 7.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 4.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.9 | 0.8 | 0.0 | 1.0 | 15 | 3 |
| Protein (g) | 66.7 | 0.0 | 0.8 | 3.6 | 1.2 | 1.0 | 0.3 | 6.5 | 8.7 | 99.1 | 10.5 | 0.3 | 0.0 | 0.0 | 16.2 | 10.5 | 0.0 | 21.8 | 247 | 41 |
| 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 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 0.2 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 1.0 | 4 | 1 |
| Saturated Fat (g) | 1.2 | 1.8 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 1.2 | 4.2 | 11 | 2 |
| Selenium (mcg) | 332.9 | 0.0 | 1.7 | 1.7 | 0.1 | 0.0 | 0.4 | 19.5 | 0.0 | 31.9 | 0.8 | 0.0 | 0.0 | 0.0 | 22.1 | 0.8 | 0.0 | 2.4 | 414 | 69 |
| Serine (g) | 3.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.3 | 4.6 | 0.5 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | 0.0 | 1.0 | 11 | 2 |
| Sodium (mg) | 36.5 | 0.0 | 2.0 | 13.2 | 4.8 | 3.6 | 31.2 | 10.5 | 49.2 | 23.0 | 5,586.0 | 6.4 | 0.1 | 0.1 | 19.8 | 5,586.0 | 0.0 | 350.9 | 11,723 | 1,954 |
| Starch | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | 1 | 0 |
| Stigmasterol | 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 | 4.1 | 4 | 1 |
| Sucrose | n/a | n/a | n/a | 3.3 | 0.0 | 0.1 | 1.1 | 0.0 | 0.0 | 5.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 4.9 | 15 | 3 |
| Sugar | n/a | 0.0 | 0.1 | 14.0 | 5.0 | 2.9 | 1.9 | 4.2 | 25.9 | 7.8 | 1.7 | 0.1 | 0.0 | 0.0 | 1.7 | 1.7 | 0.0 | 5.1 | 72 | 12 |
| Theobromine | n/a | 0.0 | 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 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 2.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.2 | 0.4 | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 7 | 1 |
| Threonine (g) | 1.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 3.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.7 | 0.4 | 0.0 | 0.7 | 8 | 1 |
| Tocopherol, alpha | n/a | 1.9 | 0.0 | 0.1 | 1.9 | 0.4 | n/a | 0.0 | 5.3 | 1.9 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 24.6 | 38 | 6 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | 1 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 1.2 | 16.2 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.7 | 18 | 3 |
| Total Fat (g) | 6.4 | 13.6 | 0.1 | 0.3 | 0.4 | 0.2 | 0.1 | 0.7 | 2.0 | 4.1 | 0.1 | 0.1 | 0.0 | 0.0 | 9.2 | 0.1 | 9.0 | 53.9 | 100 | 17 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.2 | 3 | 0 |
| Tyrosine (g) | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.0 | 0.5 | 6 | 1 |
| Valine (g) | 2.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 4.9 | 0.5 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | 0.0 | 0.8 | 11 | 2 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 1.1 | 6.6 | 3,725.9 | 440.3 | 5,516.0 | 0.0 | 8,196.7 | 149.8 | 0.0 | 960.3 | 8.5 | 1.3 | 17.4 | 0.0 | 0.0 | 1.0 | 19,025 | 3,171 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 186.8 | 21.4 | 276.0 | 0.0 | 413.3 | 7.7 | 0.0 | 48.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 954 | 159 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 1.0 | 0.0 | 0.1 | 0.4 | 0.3 | 0.3 | 0.0 | 0.2 | 0.8 | 2.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 6 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 3.7 | 24.4 | 152.0 | 95.7 | 1.0 | 4.4 | 134.8 | 16.9 | 0.0 | 15.2 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 449 | 75 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15 | 2 |
| Water (g) | 33.5 | 0.0 | 7.0 | 294.1 | 109.7 | 111.7 | 36.1 | 194.1 | 930.1 | 39.9 | 66.0 | 10.0 | 0.0 | 0.0 | 216.4 | 66.0 | 0.0 | 2.6 | 2,117 | 353 |
| Zinc (mg) | 10.8 | 0.0 | 0.1 | 0.6 | 0.3 | 0.2 | 0.1 | 1.1 | 1.7 | 18.4 | 0.4 | 0.1 | 0.0 | 0.0 | 1.6 | 0.4 | 0.0 | 3.4 | 39 | 7 |
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