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    Nutritional Facts: Egusi Stew

    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.

      1/2 cup (108g)
    peanut oil
    2 lbs (907g)
    stewing beef
    1/2 lb (227g)
    shrimp
    1 large (150g)
    onions
    28 ounces (794g)
    chopped tomatoes
    1 tablespoon (16g)
    tomato paste
    1 cup (129g)
    pumpkin seeds
    1 lb (454g)
    frozen chopped spinach
    2 tablespoons (31g)
    beef base
    1 to taste (0g)
    salt
    1 to taste (0g)
    pepper
    1 to taste (0g)
    red peppers
    Total 1 serving
    Alanine (g) 0.0 11.4 1.9 0.0 0.2 0.0 1.9 1.0 n/a n/a n/a n/a 16 4
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
    Arginine (g) 0.0 13.3 3.0 0.2 0.2 0.0 6.9 2.2 n/a n/a n/a n/a 26 6
    Ash (g) 0.0 10.1 4.2 0.5 4.0 0.4 6.2 6.5 0.7 n/a n/a n/a 33 8
    Aspartic acid (g) 0.0 18.2 3.4 0.1 1.1 0.1 3.8 1.9 n/a n/a n/a n/a 29 7
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
    Calcium (mg) 0.0 117.9 122.5 34.5 79.4 5.8 59.3 585.7 2.2 n/a n/a n/a 1,007 252
    Calories 954.7 1,161.2 161.0 60.0 142.9 13.2 721.1 131.7 4.0 n/a n/a n/a 3,350 837
    Calories (kj) 3,994.9 4,853.5 673.6 249.0 587.5 55.1 3,017.3 544.8 17.4 n/a n/a n/a 13,993 3,498
    Carbohydrates (g) 0.0 1.5 2.1 14.0 30.9 3.0 13.8 19.1 0.3 n/a n/a n/a 85 21
    Cholesterol (mg) 0.0 580.6 285.8 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 866 217
    Copper (mg) 0.0 0.8 0.4 0.1 0.5 0.1 1.7 0.7 0.0 n/a n/a n/a 4 1
    Cystine (g) 0.0 2.1 0.4 0.0 0.1 0.0 0.4 0.1 n/a n/a n/a n/a 3 1
    Dietary Fiber (g) 0.0 0.0 0.0 2.6 9.5 0.7 7.7 13.2 0.0 n/a n/a n/a 34 8
    Folate (mcg) 0.0 27.2 43.1 28.5 119.1 1.9 74.8 658.3 1.6 n/a n/a n/a 954 239
    Folate, DFE (mcg) 0.0 27.2 43.1 28.5 119.1 1.9 74.8 658.3 1.6 n/a n/a n/a 954 239
    Folate, food (mcg) 0.0 27.2 43.1 28.5 119.1 1.9 74.8 658.3 1.6 n/a n/a n/a 954 239
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
    Fructose n/a n/a 0.0 1.9 10.9 0.9 0.2 0.8 n/a n/a n/a n/a 15 4
    Galactose n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a 0.0 3.0 9.9 0.9 0.2 1.1 n/a n/a n/a n/a 15 4
    Glutamic acid (g) 0.0 32.1 5.4 0.4 3.4 0.3 8.0 2.3 n/a n/a n/a n/a 52 13
    Glycine (g) 0.0 8.8 1.8 0.0 0.2 0.0 2.4 1.0 n/a n/a n/a n/a 14 4
    Histidine (g) 0.0 6.5 0.7 0.0 0.1 0.0 1.0 0.2 n/a n/a n/a n/a 9 2
    Hydroxyproline n/a 1.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Iron (mg) 0.0 19.2 0.5 0.3 2.1 0.5 11.4 8.6 0.1 n/a n/a n/a 43 11
    Isoleucine (g) 0.0 8.6 1.4 0.0 0.1 0.0 1.7 0.6 n/a n/a n/a n/a 12 3
    Lactose n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Leucine (g) 0.0 16.3 2.6 0.0 0.2 0.0 3.1 0.9 n/a n/a n/a n/a 23 6
    Lysine (g) 0.0 17.7 2.9 0.1 0.2 0.0 1.6 1.1 n/a n/a n/a n/a 24 6
    Magnesium (mg) 0.0 190.5 49.9 15.0 87.3 6.7 763.7 340.5 1.2 n/a n/a n/a 1,455 364
    Maltose n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Manganese n/a 0.1 0.1 0.2 0.9 0.0 5.9 3.2 0.0 n/a n/a n/a 10 3
    Methionine (g) 0.0 5.8 0.9 0.0 0.0 0.0 0.8 0.2 n/a n/a n/a n/a 8 2
    Monounsaturated Fat (g) 49.9 22.0 0.2 0.0 0.2 0.0 21.0 0.0 0.0 n/a n/a n/a 93 23
    Niacin (mg) 0.0 45.4 4.0 0.2 4.7 0.5 6.4 2.3 0.2 n/a n/a n/a 64 16
    Pantothenic acid (mg) 0.0 6.0 0.7 0.2 0.7 0.0 1.0 0.4 0.0 n/a n/a n/a 9 2
    Phenylalanine (g) 0.0 7.7 1.3 0.0 0.2 0.0 2.2 0.9 n/a n/a n/a n/a 12 3
    Phosphorus (mg) 0.0 1,932.3 553.4 43.5 190.5 13.3 1,590.6 222.5 8.1 n/a n/a n/a 4,554 1,139
    Phytosterols (mg) 223.6 n/a n/a 22.5 55.6 n/a n/a n/a n/a n/a n/a n/a 302 75
    Polyunsaturated Fat (g) 34.6 2.8 0.3 0.0 0.7 0.0 27.1 0.4 0.0 n/a n/a n/a 66 16
    Potassium (mg) 0.0 3,329.4 256.3 219.0 1,881.4 162.8 1,043.6 1,570.8 38.8 n/a n/a n/a 8,502 2,126
    Proline (g) 0.0 8.1 1.4 0.0 0.1 0.0 1.7 0.9 n/a n/a n/a n/a 12 3
    Protein (g) 0.0 197.3 30.9 1.7 7.0 0.7 39.0 16.5 0.8 n/a n/a n/a 294 73
    Retinol (mcg) 0.0 18.1 122.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 141 35
    Riboflavin (mg) 0.0 1.5 0.0 0.0 0.2 0.0 0.2 1.0 0.0 n/a n/a n/a 3 1
    Saturated Fat (g) 18.3 17.6 0.3 0.1 0.2 0.0 11.2 0.2 0.0 n/a n/a n/a 48 12
    Selenium (mcg) 0.0 219.5 67.1 0.8 0.0 0.9 12.1 27.2 0.4 n/a n/a n/a 328 82
    Serine (g) 0.0 7.7 1.3 0.0 0.2 0.0 2.2 0.8 n/a n/a n/a n/a 12 3
    Sodium (mg) 0.0 725.8 1,283.7 6.0 39.7 126.8 9.0 336.0 202.4 n/a n/a n/a 2,729 682
    Starch n/a n/a 0.0 0.0 0.0 0.0 1.9 0.0 n/a n/a n/a n/a 2 0
    Sucrose n/a n/a 0.0 1.5 0.0 0.0 1.5 1.1 n/a n/a n/a n/a 4 1
    Sugar (g) 0.0 0.0 0.0 6.4 20.9 2.0 1.8 3.0 0.0 n/a n/a n/a 34 8
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
    Thiamin (mg) 0.0 0.7 0.0 0.1 0.3 0.0 0.4 0.4 0.0 n/a n/a n/a 2 0
    Threonine (g) 0.0 8.9 1.2 0.0 0.2 0.0 1.3 1.0 n/a n/a n/a n/a 13 3
    Tocopherol, alpha (mg) 16.9 1.5 3.0 0.0 4.3 0.7 2.8 13.2 0.0 n/a n/a n/a 42 11
    Tocopherol, beta (mg) 0.5 n/a 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a n/a 1 0
    Tocopherol, delta (mg) 1.5 n/a 0.1 0.0 0.0 0.0 0.6 0.0 n/a n/a n/a n/a 2 1
    Tocopherol, gamma (mg) 17.2 n/a 0.3 0.0 1.0 0.1 45.3 0.6 n/a n/a n/a n/a 64 16
    Total Fat (g) 108.0 40.6 2.3 0.2 1.6 0.1 63.3 2.6 0.0 n/a n/a n/a 219 55
    Trans-monoenoic Fat n/a 2.2 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 2 1
    TransFatty acids n/a 2.2 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 2 1
    Tryptophan (g) 0.0 2.3 0.4 0.0 0.0 0.0 0.7 0.5 n/a n/a n/a n/a 4 1
    Tyrosine (g) 0.0 7.0 1.2 0.0 0.1 0.0 1.4 1.0 n/a n/a n/a n/a 11 3
    Valine (g) 0.0 9.1 1.4 0.0 0.1 0.0 2.0 0.8 n/a n/a n/a n/a 14 3
    Vitamin A, IU (IU) 0.0 54.4 408.2 3.0 6,612.8 244.8 20.6 53,236.1 0.0 n/a n/a n/a 60,580 15,145
    Vitamin A, RAE (mcg) 0.0 18.1 122.5 0.0 333.4 12.2 1.3 2,660.4 0.0 n/a n/a n/a 3,148 787
    Vitamin B-12 (mcg) 0.0 20.9 2.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 23 6
    Vitamin B-6 (mg) 0.0 5.1 0.4 0.2 0.6 0.0 0.2 0.8 0.0 n/a n/a n/a 7 2
    Vitamin C (mg) 0.0 0.0 0.0 11.1 108.8 3.5 2.5 25.0 0.2 n/a n/a n/a 151 38
    Vitamin D (IU) 0.0 36.3 4.5 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 41 10
    Water (g) 0.0 657.8 188.3 133.7 750.4 11.8 6.7 409.4 29.4 n/a n/a n/a 2,187 547
    Zinc (mg) 0.0 49.3 2.2 0.3 1.3 0.1 10.1 2.5 0.0 n/a n/a n/a 66 16

    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.

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