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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

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