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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4 1/2 cups (1,067g) water |
2 cups (480g) low sodium chicken broth |
2 teaspoons (12g) salt |
1 1/3 cups (163g) cornmeal |
2 tablespoons (28g) butter |
4 tablespoons (54g) olive oil |
1 (110g) red onions |
2 (6g) garlic cloves |
1 cup (240g) diced tomatoes with juice |
2 tablespoons (30g) cider vinegar |
1 teaspoon (1g) dried oregano |
1 (0g) bay leaves |
1 to taste (0g) coarse black pepper |
1 small (74g) green peppers |
1 1/2 lbs (683g) mushrooms |
1/2 lb (227g) red cabbage |
1 cup (16g) fresh cilantro |
1/2 cup (0g) pimento stuffed olives |
1 to taste (0g) peppercorns |
Total | 1 serving | |
| Alanine | n/a | n/a | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.4 | 0.1 | n/a | n/a | n/a | 3 | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine | n/a | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.2 | n/a | n/a | n/a | 2 | 0 |
| Ash (g) | 1.1 | 1.0 | 12.0 | 1.8 | 0.6 | 0.0 | 0.4 | 0.1 | 1.9 | 0.1 | 0.1 | 0.0 | n/a | 0.3 | 5.8 | 1.5 | 0.2 | n/a | n/a | 27 | 7 |
| Aspartic acid | n/a | n/a | 0.0 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.2 | 1.3 | 0.3 | n/a | n/a | n/a | 3 | 1 |
| Beta-sitosterol | 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 | 0.0 | n/a | 0.3 | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 32.0 | 19.2 | 2.9 | 9.8 | 6.8 | 0.5 | 25.3 | 10.9 | 74.4 | 2.1 | 16.0 | 0.5 | n/a | 7.4 | 20.5 | 102.1 | 10.7 | n/a | n/a | 341 | 85 |
| Calories | 0.0 | 76.8 | 0.0 | 588.7 | 203.6 | 477.4 | 44.0 | 8.9 | 40.8 | 6.3 | 2.7 | 0.2 | n/a | 14.8 | 150.2 | 70.4 | 3.7 | n/a | n/a | 1,688 | 422 |
| Calories (kj) | 0.0 | 321.6 | 0.0 | 2,463.8 | 851.7 | 1,997.5 | 182.6 | 37.4 | 172.8 | 26.8 | 11.1 | 0.8 | n/a | 62.2 | 634.8 | 295.1 | 15.2 | n/a | n/a | 7,073 | 1,768 |
| Campesterol | 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 | 13.7 | n/a | 0.0 | n/a | n/a | 14 | 3 |
| Carbohydrates (g) | 0.0 | 5.8 | 0.0 | 125.0 | 0.0 | 0.0 | 10.3 | 2.0 | 9.6 | 0.3 | 0.7 | 0.0 | n/a | 3.4 | 22.3 | 16.7 | 0.6 | n/a | n/a | 197 | 49 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 61.1 | 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 | n/a | 61 | 15 |
| Copper (mg) | 0.1 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.2 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Cystine | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 11.9 | 0.0 | 0.0 | 1.9 | 0.1 | 2.4 | 0.0 | 0.4 | 0.0 | n/a | 1.3 | 6.8 | 4.8 | 0.4 | n/a | n/a | 30 | 8 |
| Folate (mcg) | 0.0 | 0.0 | 0.0 | 40.7 | 0.9 | 0.0 | 20.9 | 0.2 | 19.2 | 0.0 | 2.4 | 0.1 | n/a | 7.4 | 116.0 | 40.9 | 9.9 | n/a | n/a | 258 | 65 |
| Folate, DFE (mcg) | 0.0 | 0.0 | 0.0 | 40.7 | 0.9 | 0.0 | 20.9 | 0.2 | 19.2 | 0.0 | 2.4 | 0.1 | n/a | 7.4 | 116.0 | 40.9 | 9.9 | n/a | n/a | 258 | 65 |
| Folate, food (mcg) | 0.0 | 0.0 | 0.0 | 40.7 | 0.9 | 0.0 | 20.9 | 0.2 | 19.2 | 0.0 | 2.4 | 0.1 | n/a | 7.4 | 116.0 | 40.9 | 9.9 | n/a | n/a | 258 | 65 |
| 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 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | 3.0 | 0.1 | 0.0 | n/a | n/a | 0.8 | 1.2 | 3.4 | n/a | n/a | n/a | 10 | 2 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 2.2 | n/a | 2.6 | 0.0 | 0.0 | n/a | n/a | 0.9 | 10.1 | 3.9 | n/a | n/a | n/a | 20 | 5 |
| Glutamic acid | n/a | n/a | 0.0 | 2.5 | 0.1 | 0.0 | 0.3 | 0.0 | 1.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 2.3 | 0.7 | n/a | n/a | n/a | 7 | 2 |
| Glycine | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Histidine | n/a | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.1 | n/a | n/a | n/a | 1 | 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 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 1.0 | 0.0 | 5.6 | 0.0 | 0.3 | 0.2 | 0.1 | 2.3 | 0.1 | 0.4 | 0.0 | n/a | 0.3 | 3.4 | 1.8 | 0.3 | n/a | n/a | 16 | 4 |
| Isoleucine | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | n/a | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.8 | 0.1 | n/a | n/a | n/a | 3 | 1 |
| Lysine | n/a | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Magnesium (mg) | 10.7 | 4.8 | 0.1 | 206.5 | 0.6 | 0.0 | 11.0 | 1.5 | 26.4 | 1.5 | 2.7 | 0.1 | n/a | 7.4 | 61.4 | 36.3 | 4.2 | n/a | n/a | 375 | 94 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | n/a | 0.0 | 0.8 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.6 | 0.1 | n/a | n/a | 2 | 1 |
| Methionine | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 1.3 | 0.0 | 1.5 | 6.0 | 39.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 48 | 12 |
| Niacin (mg) | 0.0 | 6.6 | 0.0 | 5.9 | 0.0 | 0.0 | 0.1 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 24.6 | 0.9 | 0.2 | n/a | n/a | 41 | 10 |
| Pantothenic acid (mg) | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.1 | 10.2 | 0.3 | 0.1 | n/a | n/a | 12 | 3 |
| Phenylalanine | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.6 | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 0.0 | 144.0 | 0.0 | 391.9 | 6.8 | 0.0 | 31.9 | 9.2 | 45.6 | 2.4 | 1.5 | 0.1 | n/a | 14.8 | 587.0 | 68.1 | 7.7 | n/a | n/a | 1,311 | 328 |
| Phytosterols | n/a | n/a | 0.0 | n/a | n/a | 119.3 | 16.5 | n/a | n/a | 0.0 | 2.0 | n/a | n/a | 6.7 | n/a | n/a | 0.8 | n/a | n/a | 145 | 36 |
| Polyunsaturated Fat (g) | 0.0 | 0.6 | 0.0 | 2.7 | 0.9 | 5.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 0.2 | 0.0 | n/a | n/a | 11 | 3 |
| Potassium (mg) | 10.7 | 412.8 | 1.0 | 466.7 | 6.8 | 0.5 | 160.6 | 24.1 | 451.2 | 21.8 | 12.6 | 0.3 | n/a | 129.5 | 2,170.5 | 551.6 | 83.4 | n/a | n/a | 4,504 | 1,126 |
| Proline | n/a | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Protein (g) | 0.0 | 9.6 | 0.0 | 13.2 | 0.2 | 0.0 | 1.2 | 0.4 | 1.9 | 0.0 | 0.1 | 0.0 | n/a | 0.6 | 21.1 | 3.2 | 0.3 | n/a | n/a | 52 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 190.6 | 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 | n/a | 191 | 48 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.7 | 0.2 | 0.0 | n/a | n/a | 4 | 1 |
| Saturated Fat (g) | 0.0 | 0.9 | 0.0 | 0.8 | 14.6 | 7.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 24 | 6 |
| Selenium (mcg) | 0.0 | 0.0 | 0.0 | 25.2 | 0.3 | 0.0 | 0.6 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 63.5 | 1.4 | 0.1 | n/a | n/a | 92 | 23 |
| Serine | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Sodium (mg) | 32.0 | 144.0 | 4,651.0 | 56.9 | 202.8 | 1.1 | 4.4 | 1.0 | 343.2 | 1.5 | 0.3 | 0.0 | n/a | 2.2 | 34.1 | 61.3 | 7.4 | n/a | n/a | 5,543 | 1,386 |
| Starch | 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 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | n/a | 0.5 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 1.4 | n/a | n/a | n/a | 3 | 1 |
| Sugar (g) | 0.0 | 0.6 | 0.0 | 1.0 | 0.0 | 0.0 | 4.7 | 0.1 | 5.7 | 0.1 | 0.0 | n/a | n/a | 1.8 | 13.5 | 8.7 | 0.1 | n/a | n/a | 36 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.7 | 0.7 | 7.7 | 0.0 | 0.0 | 1.6 | 0.0 | 0.2 | n/a | n/a | 0.3 | 0.1 | 0.2 | 0.4 | n/a | n/a | 12 | 3 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 3.0 | 0.0 | 0.4 | 0.0 | n/a | 0.1 | n/a | 0.2 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 4 | 1 |
| Total Fat (g) | 0.0 | 2.9 | 0.0 | 5.8 | 23.0 | 54.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 2.3 | 0.4 | 0.1 | n/a | n/a | 89 | 22 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.8 | 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 | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tyrosine | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Valine | n/a | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.6 | 0.1 | n/a | n/a | n/a | 2 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 348.0 | 709.7 | 0.0 | 2.2 | 0.5 | 280.8 | 0.0 | 17.0 | 3.7 | n/a | 273.8 | 0.0 | 2,533.3 | 1,079.7 | n/a | n/a | 5,249 | 1,312 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 17.9 | 194.3 | 0.0 | 0.0 | 0.0 | 14.4 | 0.0 | 0.9 | 0.2 | n/a | 13.3 | 0.0 | 127.1 | 53.9 | n/a | n/a | 422 | 105 |
| Vitamin B-12 (mcg) | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.7 | 0.5 | 0.0 | n/a | n/a | 2 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.1 | 1.9 | 22.3 | 0.0 | 0.0 | 0.0 | n/a | 59.5 | 14.3 | 129.4 | 4.3 | n/a | n/a | 240 | 60 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 17.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 47.8 | 0.0 | 0.0 | n/a | n/a | 65 | 16 |
| Water (g) | 1,065.4 | 460.8 | 0.0 | 16.7 | 4.5 | 0.0 | 98.0 | 3.5 | 226.3 | 28.0 | 0.1 | 0.0 | n/a | 69.5 | 631.0 | 205.2 | 14.8 | n/a | n/a | 2,824 | 706 |
| Zinc (mg) | 0.0 | 0.5 | 0.0 | 3.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 3.5 | 0.5 | 0.1 | n/a | n/a | 8 | 2 |
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