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.
|
2 (6g) garlic cloves |
1 large (150g) onions |
2 (122g) carrots |
1 medium (119g) bell peppers |
1 large (64g) celery ribs |
1 tablespoon (14g) olive oil |
1/3 cup (5g) fresh cilantro |
2 teaspoons (1g) dried basil |
1 teaspoon (1g) dried oregano |
14 1/2 ounces (411g) canned tomatoes |
15 ounces (307g) black beans |
2 cups (390g) cooked brown rice |
1/2 cup (50g) parmesan cheese |
1 to taste (0g) salt |
1 to taste (0g) pepper |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.1 | 0.5 | 0.6 | 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 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.7 | 0.7 | 0.8 | n/a | n/a | 4 | 1 |
| Ash (g) | 0.1 | 0.5 | 1.2 | 0.5 | 0.5 | 0.0 | 0.1 | 0.2 | 0.1 | 3.3 | 3.5 | 1.5 | 4.0 | n/a | n/a | 16 | 4 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 3.3 | 0.8 | 1.3 | n/a | n/a | 7 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 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 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 10.9 | 34.5 | 40.3 | 11.9 | 25.6 | 0.1 | 3.6 | 31.4 | 16.0 | 127.4 | 82.9 | 39.0 | 554.5 | n/a | n/a | 978 | 245 |
| Calories | 8.9 | 60.0 | 50.0 | 23.8 | 10.2 | 119.3 | 1.2 | 3.3 | 2.7 | 69.9 | 405.4 | 436.8 | 215.5 | n/a | n/a | 1,407 | 352 |
| Calories (kj) | 37.4 | 249.0 | 211.1 | 100.0 | 42.9 | 499.4 | 5.1 | 13.7 | 11.1 | 296.0 | 1,695.4 | 1,829.1 | 902.5 | n/a | n/a | 5,892 | 1,473 |
| Campesterol | 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 |
| Carbohydrates (g) | 2.0 | 14.0 | 11.7 | 5.5 | 1.9 | 0.0 | 0.2 | 0.7 | 0.7 | 16.4 | 72.8 | 91.7 | 2.0 | n/a | n/a | 220 | 55 |
| 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 | 44.0 | n/a | n/a | 44 | 11 |
| Copper (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | 0.3 | 0.1 | n/a | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.1 | 2.6 | 3.4 | 2.0 | 1.0 | 0.0 | 0.1 | 0.5 | 0.4 | 4.1 | 26.7 | 7.0 | 0.0 | n/a | n/a | 48 | 12 |
| Folate (mcg) | 0.2 | 28.5 | 23.2 | 11.9 | 23.0 | 0.0 | 3.3 | 4.3 | 2.4 | 32.9 | 457.6 | 15.6 | 5.0 | n/a | n/a | 608 | 152 |
| Folate, DFE (mcg) | 0.2 | 28.5 | 23.2 | 11.9 | 23.0 | 0.0 | 3.3 | 4.3 | 2.4 | 32.9 | 457.6 | 15.6 | 5.0 | n/a | n/a | 608 | 152 |
| Folate, food (mcg) | 0.2 | 28.5 | 23.2 | 11.9 | 23.0 | 0.0 | 3.3 | 4.3 | 2.4 | 32.9 | 457.6 | 15.6 | 5.0 | n/a | n/a | 608 | 152 |
| 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 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 1.9 | 0.7 | 1.3 | 0.3 | n/a | n/a | 0.0 | 0.0 | 5.2 | n/a | n/a | 0.1 | n/a | n/a | 10 | 2 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | 3.0 | 0.7 | 1.4 | 0.4 | n/a | n/a | 0.0 | 0.0 | 4.5 | n/a | n/a | 0.1 | n/a | n/a | 10 | 3 |
| Glutamic acid (g) | 0.0 | 0.4 | 0.4 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 2.0 | 4.1 | 1.8 | 4.3 | n/a | n/a | 14 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.1 | 0.4 | 0.4 | n/a | n/a | 2 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.8 | 0.2 | 0.5 | n/a | n/a | 2 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.3 | 0.4 | 0.4 | 0.1 | 0.1 | 0.1 | 1.3 | 0.4 | 4.0 | 6.5 | 2.1 | 0.5 | n/a | n/a | 16 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.2 | 0.4 | 1.0 | n/a | n/a | 3 | 1 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2.2 | 0.7 | 1.9 | n/a | n/a | 5 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.9 | 0.3 | 1.5 | n/a | n/a | 4 | 1 |
| Magnesium (mg) | 1.5 | 15.0 | 14.6 | 11.9 | 7.0 | 0.0 | 1.4 | 10.0 | 2.7 | 45.2 | 215.0 | 171.6 | 19.0 | n/a | n/a | 515 | 129 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 1.4 | 4.3 | 0.0 | n/a | n/a | 7 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.5 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 1.2 | 4.2 | n/a | n/a | 16 | 4 |
| Niacin (mg) | 0.0 | 0.2 | 1.2 | 0.6 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 2.9 | 1.6 | 5.2 | 0.1 | n/a | n/a | 12 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.7 | 1.5 | 0.2 | n/a | n/a | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.5 | 0.5 | 1.0 | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 9.2 | 43.5 | 42.7 | 23.8 | 15.4 | 0.0 | 2.6 | 3.8 | 1.5 | 78.1 | 430.0 | 300.3 | 364.5 | n/a | n/a | 1,315 | 329 |
| Phytosterols | n/a | 22.5 | n/a | 10.7 | 3.8 | 29.8 | 0.3 | 1.5 | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | 71 | 18 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 1.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 1.2 | 0.6 | n/a | n/a | 4 | 1 |
| Potassium (mg) | 24.1 | 219.0 | 390.4 | 208.3 | 166.4 | 0.1 | 27.8 | 36.8 | 12.6 | 772.9 | 1,090.4 | 308.1 | 62.5 | n/a | n/a | 3,319 | 830 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.2 | 0.4 | 2.3 | n/a | n/a | 4 | 1 |
| Protein (g) | 0.4 | 1.7 | 1.1 | 1.0 | 0.4 | 0.0 | 0.1 | 0.3 | 0.1 | 3.2 | 27.2 | 9.0 | 19.2 | n/a | n/a | 64 | 16 |
| 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 | 111.5 | n/a | n/a | 112 | 28 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.2 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.6 | 8.7 | n/a | n/a | 12 | 3 |
| Selenium (mcg) | 0.9 | 0.8 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 3.7 | n/a | 8.9 | n/a | n/a | 15 | 4 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.5 | 0.5 | 1.1 | n/a | n/a | 3 | 1 |
| Sodium (mg) | 1.0 | 6.0 | 84.2 | 3.6 | 51.2 | 0.3 | 2.5 | 1.1 | 0.3 | 587.9 | 3.1 | 3.9 | 764.5 | n/a | n/a | 1,509 | 377 |
| Starch | n/a | 0.0 | 1.7 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.5 | 4.4 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 6 | 2 |
| Sugar (g) | 0.1 | 6.4 | 5.8 | 2.9 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | n/a | n/a | 0.5 | n/a | n/a | 27 | 7 |
| Theobromine (mg) | 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 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 0.4 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 1.1 | 0.3 | 0.7 | n/a | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.8 | 0.4 | 0.2 | 1.9 | 0.1 | 0.1 | 0.2 | 2.8 | n/a | n/a | 0.1 | n/a | n/a | 7 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 0.2 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 0.0 | 0.2 | 0.3 | 0.2 | 0.1 | 13.5 | 0.0 | 0.1 | 0.0 | 0.5 | 1.7 | 3.2 | 14.3 | n/a | n/a | 34 | 9 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.3 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.8 | 0.3 | 1.2 | n/a | n/a | 2 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1.4 | 0.5 | 1.3 | n/a | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 0.5 | 3.0 | 20,381.3 | 440.3 | 287.4 | 0.0 | 359.5 | 10.4 | 17.0 | 481.0 | 18.4 | 0.0 | 432.5 | n/a | n/a | 22,431 | 5,608 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,018.7 | 21.4 | 14.1 | 0.0 | 18.0 | 0.5 | 0.9 | 24.7 | 0.0 | 0.0 | 114.5 | n/a | n/a | 1,213 | 303 |
| Vitamin B-12 (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 | 1.1 | n/a | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.6 | 0.0 | n/a | n/a | 2 | 1 |
| Vitamin C (mg) | 1.9 | 11.1 | 7.2 | 95.7 | 2.0 | 0.0 | 1.4 | 0.0 | 0.0 | 38.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 158 | 39 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.5 | n/a | n/a | 11 | 3 |
| Water (g) | 3.5 | 133.7 | 107.7 | 111.7 | 61.1 | 0.0 | 4.9 | 0.1 | 0.1 | 387.6 | 201.9 | 284.5 | 10.4 | n/a | n/a | 1,307 | 327 |
| Zinc (mg) | 0.1 | 0.3 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 3.4 | 2.4 | 1.9 | n/a | n/a | 9 | 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.