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.
|
425 g (425g) tuna in water |
2 cups (372g) cooked rice |
2 cups (420g) mashed potatoes |
1 (110g) onions |
2 (100g) eggs |
1 (3g) garlic cloves |
425 g (855g) corn kernels |
1 to taste (0g) salt |
1 to taste (0g) pepper |
1 pinch (0g) mixed herbs |
2 cups (60g) spinach |
2 (246g) tomatoes |
1 1/2 cups (170g) cheese |
Total | 1 serving | |
| Alanine (g) | 6.1 | 0.5 | 0.3 | 0.0 | 0.7 | 0.0 | 2.4 | n/a | n/a | n/a | 0.1 | 0.1 | 0.8 | 11 | 3 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 6.0 | 0.7 | 0.3 | 0.1 | 0.8 | 0.0 | 1.1 | n/a | n/a | n/a | 0.1 | 0.1 | 1.4 | 11 | 3 |
| Ash (g) | 6.2 | 0.8 | 6.1 | 0.4 | 1.1 | 0.0 | 4.1 | n/a | n/a | n/a | 1.0 | 1.2 | 7.5 | 29 | 7 |
| Aspartic acid (g) | 10.3 | 0.8 | 1.6 | 0.1 | 1.3 | 0.0 | 2.0 | n/a | n/a | n/a | 0.1 | 0.3 | 2.0 | 19 | 5 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 59.5 | 11.2 | 100.8 | 25.3 | 56.0 | 5.4 | 34.2 | n/a | n/a | n/a | 59.4 | 24.6 | 842.4 | 1,219 | 305 |
| Calories | 544.0 | 483.6 | 348.6 | 44.0 | 143.0 | 4.5 | 752.6 | n/a | n/a | n/a | 13.8 | 44.3 | 561.0 | 2,939 | 735 |
| Calories (kj) | 2,278.0 | 2,023.7 | 1,461.6 | 182.6 | 599.0 | 18.7 | 3,155.6 | n/a | n/a | n/a | 58.2 | 182.0 | 2,349.3 | 12,309 | 3,077 |
| Carbohydrates (g) | 0.0 | 106.4 | 73.8 | 10.3 | 0.7 | 1.0 | 178.0 | n/a | n/a | n/a | 2.2 | 9.6 | 14.1 | 396 | 99 |
| Cholesterol (mg) | 178.5 | 0.0 | 8.4 | 0.0 | 372.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 108.5 | 667 | 167 |
| Copper (mg) | 0.2 | 0.1 | 0.6 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | n/a | n/a | 0.1 | 0.1 | 0.1 | 2 | 0 |
| Cystine (g) | 1.1 | 0.2 | 0.1 | 0.0 | 0.3 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 2 | 1 |
| Dietary Fiber (g) | 0.0 | 1.1 | 6.3 | 1.9 | 0.0 | 0.1 | 20.5 | n/a | n/a | n/a | 1.3 | 3.0 | 0.0 | 34 | 9 |
| Folate (mcg) | 8.5 | 215.8 | 33.6 | 20.9 | 47.0 | 0.1 | 307.9 | n/a | n/a | n/a | 116.4 | 36.9 | 8.5 | 795 | 199 |
| Folate, DFE (mcg) | 8.5 | 360.8 | 33.6 | 20.9 | 47.0 | 0.1 | 307.9 | n/a | n/a | n/a | 116.4 | 36.9 | 8.5 | 941 | 235 |
| Folate, food (mcg) | 8.5 | 7.4 | 33.6 | 20.9 | 47.0 | 0.1 | 307.9 | n/a | n/a | n/a | 116.4 | 36.9 | 8.5 | 587 | 147 |
| Folic acid (mcg) | 0.0 | 208.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 208 | 52 |
| Fructose | n/a | n/a | 1.1 | 1.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 3.4 | n/a | 6 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.3 | 2.2 | 0.4 | n/a | n/a | n/a | n/a | n/a | 0.1 | 3.1 | n/a | 7 | 2 |
| Glutamic acid (g) | 15.0 | 1.7 | 1.4 | 0.3 | 1.7 | 0.0 | 5.1 | n/a | n/a | n/a | 0.2 | 1.1 | 6.9 | 33 | 8 |
| Glycine (g) | 4.8 | 0.4 | 0.2 | 0.0 | 0.4 | 0.0 | 1.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.5 | 8 | 2 |
| Histidine (g) | 3.0 | 0.2 | 0.2 | 0.0 | 0.3 | 0.0 | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | 1.4 | 6 | 1 |
| Iron (mg) | 4.1 | 5.5 | 1.1 | 0.2 | 1.8 | 0.1 | 3.6 | n/a | n/a | n/a | 1.6 | 0.7 | 1.4 | 20 | 5 |
| Isoleucine (g) | 4.6 | 0.4 | 0.3 | 0.0 | 0.7 | 0.0 | 1.0 | n/a | n/a | n/a | 0.1 | 0.0 | 1.5 | 9 | 2 |
| Lactose | n/a | n/a | 3.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
| Leucine (g) | 8.2 | 0.7 | 0.5 | 0.0 | 1.1 | 0.0 | 2.8 | n/a | n/a | n/a | 0.1 | 0.1 | 2.9 | 16 | 4 |
| Lysine (g) | 9.2 | 0.3 | 0.5 | 0.0 | 0.9 | 0.0 | 1.1 | n/a | n/a | n/a | 0.1 | 0.1 | 3.3 | 16 | 4 |
| Magnesium (mg) | 140.3 | 48.4 | 75.6 | 11.0 | 12.0 | 0.8 | 153.9 | n/a | n/a | n/a | 47.4 | 27.1 | 50.9 | 567 | 142 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 1.4 | 0.5 | 0.1 | 0.0 | 0.1 | 1.1 | n/a | n/a | n/a | 0.5 | 0.3 | 0.0 | 4 | 1 |
| Methionine (g) | 3.0 | 0.2 | 0.1 | 0.0 | 0.4 | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.9 | 5 | 1 |
| Monounsaturated Fat (g) | 3.3 | 0.2 | 0.5 | 0.0 | 3.7 | 0.0 | 1.9 | n/a | n/a | n/a | 0.0 | 0.1 | 12.1 | 22 | 5 |
| Niacin (mg) | 24.6 | 6.8 | 4.7 | 0.1 | 0.1 | 0.0 | 14.8 | n/a | n/a | n/a | 0.4 | 1.5 | 0.1 | 53 | 13 |
| Pantothenic acid (mg) | 0.5 | 1.5 | 2.0 | 0.1 | 1.5 | 0.0 | 2.4 | n/a | n/a | n/a | 0.0 | 0.2 | 1.7 | 10 | 3 |
| Phenylalanine (g) | 3.9 | 0.5 | 0.4 | 0.0 | 0.7 | 0.0 | 1.2 | n/a | n/a | n/a | 0.1 | 0.1 | 1.7 | 9 | 2 |
| Phosphorus (mg) | 922.3 | 137.6 | 193.2 | 31.9 | 198.0 | 4.6 | 590.1 | n/a | n/a | n/a | 29.4 | 59.0 | 678.0 | 2,844 | 711 |
| Phytosterols | n/a | n/a | 0.0 | 16.5 | n/a | n/a | n/a | n/a | n/a | n/a | 5.4 | 17.2 | n/a | 39 | 10 |
| Polyunsaturated Fat (g) | 4.7 | 0.2 | 0.3 | 0.0 | 1.9 | 0.0 | 3.1 | n/a | n/a | n/a | 0.1 | 0.2 | 1.2 | 12 | 3 |
| Potassium (mg) | 1,007.3 | 107.9 | 1,243.2 | 160.6 | 138.0 | 12.0 | 1,795.9 | n/a | n/a | n/a | 334.8 | 583.0 | 615.3 | 5,998 | 1,499 |
| Proline (g) | 3.5 | 0.4 | 0.4 | 0.0 | 0.5 | 0.0 | 2.3 | n/a | n/a | n/a | 0.1 | 0.0 | 3.4 | 11 | 3 |
| Protein (g) | 100.4 | 8.9 | 8.0 | 1.2 | 12.6 | 0.2 | 25.8 | n/a | n/a | n/a | 1.7 | 2.2 | 33.3 | 194 | 49 |
| Retinol (mcg) | 25.5 | 0.0 | 29.4 | 0.0 | 160.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 250.9 | 466 | 116 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.2 | 0.0 | 0.5 | 0.0 | 0.6 | n/a | n/a | n/a | 0.1 | 0.0 | 0.8 | 2 | 1 |
| Saturated Fat (g) | 3.4 | 0.2 | 1.3 | 0.0 | 3.1 | 0.0 | 1.0 | n/a | n/a | n/a | 0.0 | 0.1 | 26.0 | 35 | 9 |
| Selenium (mcg) | 279.2 | 27.9 | 3.4 | 0.6 | 30.7 | 0.4 | 6.0 | n/a | n/a | n/a | 0.6 | 0.0 | 27.5 | 376 | 94 |
| Serine (g) | 4.1 | 0.5 | 0.3 | 0.0 | 1.0 | 0.0 | 1.2 | n/a | n/a | n/a | 0.1 | 0.1 | 1.6 | 9 | 2 |
| Sodium (mg) | 1,602.3 | 0.0 | 1,268.4 | 4.4 | 142.0 | 0.5 | 25.7 | n/a | n/a | n/a | 47.4 | 12.3 | 1,637.4 | 4,740 | 1,185 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.7 | 1.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Sugar (g) | 0.0 | n/a | 6.3 | 4.7 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 0.3 | 6.5 | n/a | 18 | 5 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 0.0 | 0.1 | 0.1 | 2 | 1 |
| Threonine (g) | 4.4 | 0.3 | 0.3 | 0.0 | 0.6 | 0.0 | 1.0 | n/a | n/a | n/a | 0.1 | 0.1 | 1.1 | 8 | 2 |
| Tocopherol, alpha (mg) | 3.6 | n/a | 0.1 | 0.0 | 1.1 | 0.0 | n/a | n/a | n/a | n/a | 1.2 | 1.3 | n/a | 7 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.3 | n/a | 1 | 0 |
| Total Fat (g) | 12.6 | 0.8 | 2.4 | 0.1 | 9.5 | 0.0 | 6.6 | n/a | n/a | n/a | 0.2 | 0.5 | 41.5 | 74 | 19 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | 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 |
| Tryptophan (g) | 1.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 2 | 1 |
| Tyrosine (g) | 3.4 | 0.3 | 0.3 | 0.0 | 0.5 | 0.0 | 1.0 | n/a | n/a | n/a | 0.1 | 0.0 | 1.8 | 7 | 2 |
| Valine (g) | 5.2 | 0.5 | 0.5 | 0.0 | 0.9 | 0.0 | 1.5 | n/a | n/a | n/a | 0.1 | 0.0 | 2.0 | 11 | 3 |
| Vitamin A, IU (IU) | 85.0 | 0.0 | 113.4 | 2.2 | 540.0 | 0.3 | 0.0 | n/a | n/a | n/a | 5,626.2 | 2,049.2 | 1,195.0 | 9,611 | 2,403 |
| Vitamin A, RAE (mcg) | 25.5 | 0.0 | 29.4 | 0.0 | 160.0 | 0.0 | 0.0 | n/a | n/a | n/a | 281.4 | 103.3 | 269.5 | 869 | 217 |
| Vitamin B-12 (mcg) | 5.0 | 0.0 | 0.3 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 2.2 | 8 | 2 |
| Vitamin B-6 (mg) | 0.9 | 0.2 | 1.0 | 0.1 | 0.2 | 0.0 | 1.5 | n/a | n/a | n/a | 0.1 | 0.2 | 0.2 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 26.0 | 8.1 | 0.0 | 0.9 | 54.7 | n/a | n/a | n/a | 16.9 | 33.7 | 0.0 | 140 | 35 |
| Vitamin D (IU) | 340.0 | 0.0 | 33.6 | 0.0 | 82.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 456 | 114 |
| Water (g) | 311.1 | 255.2 | 329.6 | 98.0 | 76.2 | 1.8 | 640.7 | n/a | n/a | n/a | 54.8 | 232.5 | 73.1 | 2,073 | 518 |
| Zinc (mg) | 2.0 | 1.6 | 1.2 | 0.2 | 1.3 | 0.0 | 3.2 | n/a | n/a | n/a | 0.3 | 0.4 | 5.1 | 15 | 4 |
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