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    Nutritional Facts: Butternut Squash & Couscous

    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.

      1/4 cup (23g)
    sliced almonds
    1 1/2 tablespoons (20g)
    olive oil
    2 (220g)
    onions
    2 (6g)
    garlic cloves
    1/4 teaspoon (0g)
    cayenne pepper
    1/8 teaspoon (0g)
    nutmeg
    1/8 teaspoon (0g)
    cinnamon
    1 cup (240g)
    diced tomatoes with juice
    1 (1,135g)
    butternut squash
    1/4 cup (36g)
    raisins
    3 cups (0g)
    vegetable broth
    1 teaspoon (6g)
    salt
    14 1/2 ounces (452g)
    canned chick-peas
    3/4 cup (45g)
    fresh parsley
    1 1/2 cups (356g)
    water
    1 1/2 cups (260g)
    couscous
    1/4 teaspoon (2g)
    salt
    Total 1 serving
    Alanine (g) 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.5 0.0 n/a 0.0 1.0 0.1 n/a 1.0 0.0 3 1
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
    Arginine (g) 0.6 0.0 0.2 0.0 n/a n/a 0.0 0.1 0.6 0.1 n/a 0.0 2.1 0.1 n/a 1.2 0.0 5 1
    Ash (g) 0.7 0.0 0.8 0.1 0.0 0.0 0.0 1.9 9.1 0.7 n/a 6.0 7.3 1.0 0.4 1.6 1.5 31 6
    Aspartic acid (g) 0.7 0.0 0.2 0.0 n/a n/a 0.0 0.4 1.2 0.0 n/a 0.0 2.6 0.1 n/a 1.4 0.0 7 1
    Beta-sitosterol (mg) 30.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 30 6
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
    Calcium (mg) 60.7 0.2 50.6 10.9 0.7 0.5 3.3 74.4 544.8 18.1 n/a 1.4 144.8 62.1 10.7 62.3 0.4 1,046 209
    Calories 132.3 179.0 88.0 8.9 1.4 1.5 0.8 40.8 510.8 108.4 n/a 0.0 538.4 16.2 0.0 975.7 0.0 2,602 520
    Calories (kj) 553.8 749.0 365.2 37.4 6.0 6.4 3.4 172.8 2,133.8 453.9 n/a 0.0 2,248.4 68.0 0.0 4,081.9 0.0 10,880 2,176
    Campesterol (mg) 1.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Carbohydrates (g) 5.0 0.0 20.5 2.0 0.3 0.1 0.3 9.6 132.7 28.7 n/a 0.0 102.3 2.8 0.0 200.9 0.0 505 101
    Cholesterol (mg) 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 0.0 0.0 0 0
    Copper (mg) 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.2 0.8 0.1 n/a 0.0 0.8 0.1 0.0 0.6 0.0 3 1
    Cystine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.1 0.0 n/a 0.0 0.3 0.0 n/a 0.9 0.0 1 0
    Dietary Fiber (g) 2.8 0.0 3.7 0.1 0.1 0.1 0.2 2.4 22.7 1.3 n/a 0.0 19.9 1.5 0.0 13.0 0.0 68 14
    Folate (mcg) 11.5 0.0 41.8 0.2 0.5 0.2 0.0 19.2 306.5 1.8 n/a 0.0 303.1 68.4 0.0 51.9 0.0 805 161
    Folate, DFE (mcg) 11.5 0.0 41.8 0.2 0.5 0.2 0.0 19.2 306.5 1.8 n/a 0.0 303.1 68.4 0.0 51.9 0.0 805 161
    Folate, food (mcg) 11.5 0.0 41.8 0.2 0.5 0.2 0.0 19.2 306.5 1.8 n/a 0.0 303.1 68.4 0.0 51.9 0.0 805 161
    Folic acid (mcg) 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 0.0 0.0 0 0
    Fructose (g) 0.0 n/a 2.8 n/a n/a n/a 0.0 3.0 11.2 10.8 n/a n/a n/a n/a n/a n/a n/a 28 6
    Galactose (g) 0.0 n/a 0.0 n/a 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 0 0
    Glucose (dextrose) (g) 0.0 n/a 4.3 n/a n/a n/a 0.0 2.6 11.2 10.1 n/a n/a n/a n/a n/a n/a n/a 28 6
    Glutamic acid (g) 1.6 0.0 0.6 0.0 n/a n/a 0.0 1.1 2.0 0.1 n/a 0.0 3.9 0.1 n/a 11.9 0.0 21 4
    Glycine (g) 0.3 0.0 0.1 0.0 n/a n/a 0.0 0.0 0.4 0.0 n/a 0.0 0.9 0.1 n/a 1.0 0.0 3 1
    Histidine (g) 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.2 0.0 n/a 0.0 0.6 0.0 n/a 0.7 0.0 2 0
    Hydroxyproline 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 n/a 0 0
    Iron (mg) 0.9 0.1 0.5 0.1 0.0 0.0 0.0 2.3 7.9 0.7 n/a 0.0 6.1 2.8 0.0 2.8 0.0 24 5
    Isoleucine (g) 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.4 0.0 n/a 0.0 1.0 0.1 n/a 1.3 0.0 3 1
    Lactose (g) 0.0 n/a 0.0 n/a 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 0 0
    Leucine (g) 0.3 0.0 0.1 0.0 n/a n/a 0.0 0.1 0.6 0.0 n/a 0.0 1.6 0.1 n/a 2.3 0.0 5 1
    Lysine (g) 0.1 0.0 0.1 0.0 n/a n/a 0.0 0.1 0.4 0.0 n/a 0.0 1.5 0.1 n/a 0.6 0.0 3 1
    Magnesium (mg) 61.6 0.0 22.0 1.5 0.7 0.5 0.2 26.4 385.9 11.6 n/a 0.1 131.2 22.5 3.6 114.2 0.0 782 156
    Maltose (g) 0.0 n/a 0.0 n/a 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 0 0
    Manganese (mg) 0.5 0.0 0.3 0.1 0.0 0.0 0.1 0.2 2.3 0.1 n/a 0.0 2.7 0.1 0.0 2.0 0.0 8 2
    Methionine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.1 0.0 n/a 0.0 0.3 0.0 n/a 0.5 0.0 1 0
    Monounsaturated Fat (g) 7.1 14.8 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.0 1.2 0.1 0.0 0.2 0.0 24 5
    Niacin (mg) 0.8 0.0 0.3 0.0 0.0 0.0 0.0 1.7 13.6 0.3 n/a 0.0 0.6 0.6 0.0 9.1 0.0 27 5
    Pantothenic acid (mg) 0.1 0.0 0.3 0.0 n/a n/a 0.0 0.3 4.5 0.0 n/a 0.0 1.4 0.2 0.0 3.2 0.0 10 2
    Phenylalanine (g) 0.3 0.0 0.1 0.0 n/a n/a 0.0 0.1 0.4 0.0 n/a 0.0 1.2 0.1 n/a 1.6 0.0 4 1
    Phosphorus (mg) 111.3 0.0 63.8 9.2 1.3 0.6 0.2 45.6 374.6 36.6 n/a 0.0 407.2 26.1 0.0 441.2 0.0 1,518 304
    Phytosterols n/a 44.8 33.0 n/a 0.4 0.2 0.1 n/a n/a n/a n/a 0.0 n/a 2.3 n/a n/a 0.0 81 16
    Polyunsaturated Fat (g) 2.8 2.1 0.0 0.0 0.0 0.0 0.0 0.1 0.5 0.0 n/a 0.0 2.3 0.1 0.0 0.7 0.0 9 2
    Potassium (mg) 162.2 0.2 321.2 24.1 9.1 1.0 1.4 451.2 3,995.2 271.5 n/a 0.5 778.1 249.3 3.6 430.8 0.1 6,699 1,340
    Proline (g) 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.4 0.1 n/a 0.0 0.9 0.1 n/a 3.6 0.0 5 1
    Protein (g) 4.9 0.0 2.4 0.4 0.1 0.0 0.0 1.9 11.4 1.1 n/a 0.0 22.4 1.3 0.0 33.1 0.0 79 16
    Retinol (mcg) 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 0.0 0.0 0 0
    Riboflavin (mg) 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.2 0.0 n/a 0.0 0.1 0.0 0.0 0.2 0.0 1 0
    Saturated Fat (g) 0.9 2.8 0.1 0.0 0.0 0.1 0.0 0.0 0.2 0.0 n/a 0.0 0.5 0.1 0.0 0.3 0.0 5 1
    Selenium (mcg) 0.6 0.0 1.1 0.9 0.0 0.0 0.0 0.2 5.7 0.2 n/a 0.0 12.7 0.0 0.0 n/a 0.0 21 4
    Serine (g) 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.4 0.0 n/a 0.0 1.1 0.1 n/a 1.6 0.0 4 1
    Sodium (mg) 0.2 0.4 8.8 1.0 0.1 0.0 0.0 343.2 45.4 4.0 n/a 2,325.5 1,352.7 25.2 10.7 26.0 581.4 4,725 945
    Starch (g) 0.2 n/a 0.0 n/a n/a n/a n/a n/a n/a 1.0 n/a n/a n/a n/a n/a n/a n/a 1 0
    Stigmasterol (mg) 0.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Sucrose (g) 0.8 n/a 2.2 n/a n/a n/a 0.0 0.0 2.5 0.2 n/a n/a n/a n/a n/a n/a n/a 6 1
    Sugar (g) 0.9 0.0 9.3 0.1 0.0 0.1 0.0 5.7 25.0 21.5 n/a 0.0 n/a 0.4 0.0 n/a 0.0 63 13
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 1.1 0.0 n/a 0.0 0.1 0.0 0.0 0.4 0.0 2 0
    Threonine (g) 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.3 0.0 n/a 0.0 0.8 0.1 n/a 0.9 0.0 2 0
    Tocopherol, alpha (mg) 6.0 2.9 0.0 0.0 0.1 0.0 0.0 1.6 16.3 0.0 n/a 0.0 n/a 0.3 0.0 n/a 0.0 27 5
    Tocopherol, beta (mg) 0.1 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Tocopherol, gamma (mg) 0.1 0.2 0.0 n/a n/a 0.0 0.0 0.1 n/a 0.0 n/a n/a n/a 0.2 n/a n/a n/a 1 0
    Total Fat (g) 11.4 20.3 0.2 0.0 0.1 0.1 0.0 0.3 1.1 0.2 n/a 0.0 5.2 0.4 0.0 1.7 0.0 41 8
    Trans-monoenoic Fat (g) 0.0 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 n/a 0 0
    TransFatty acids (g) 0.0 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 n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.2 0.0 n/a 0.0 0.2 0.0 n/a 0.4 0.0 1 0
    Tyrosine (g) 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.4 0.0 n/a 0.0 0.6 0.0 n/a 0.9 0.0 2 0
    Valine (g) 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.5 0.0 n/a 0.0 0.9 0.1 n/a 1.4 0.0 3 1
    Vitamin A, IU (IU) 0.2 0.0 4.4 0.5 187.2 0.3 1.0 280.8 120,650.5 0.0 n/a 0.0 95.0 3,790.8 0.0 0.0 0.0 125,011 25,002
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 9.4 0.0 0.0 14.4 6,038.2 0.0 n/a 0.0 4.5 189.5 0.0 0.0 0.0 6,256 1,251
    Vitamin B-12 (mcg) 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 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.0 0.0 0.3 0.1 0.0 0.0 0.0 0.3 1.7 0.1 n/a 0.0 2.1 0.0 0.0 0.3 0.0 5 1
    Vitamin C (mg) 0.0 0.0 16.3 1.9 0.3 0.0 0.0 22.3 238.4 0.8 n/a 0.0 17.2 59.9 0.0 0.0 0.0 357 71
    Vitamin D (IU) 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 0.0 0.0 0 0
    Water (g) 1.1 0.0 196.0 3.5 0.0 0.0 0.0 226.3 980.8 5.6 n/a 0.0 315.3 39.5 355.1 22.2 0.0 2,145 429
    Zinc (mg) 0.7 0.0 0.4 0.1 0.0 0.0 0.0 0.3 1.7 0.1 n/a 0.0 4.8 0.5 0.0 2.2 0.0 11 2

    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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