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 tablespoon (14g) canola oil |
1 large (130g) sweet potatoes |
1 large (164g) red peppers |
1 stalk (40g) celery |
1 medium (110g) red onions |
2 medium (122g) carrots |
1 sprig (0g) fresh thyme |
5 cups (0g) vegetable stock |
1 medium (123g) tomatoes |
1 cup (145g) fresh corn kernels |
3 cups (201g) kale leaves |
1 to taste (0g) sea salt |
1 to taste (0g) fresh ground white pepper |
1 to taste (2g) cayenne pepper |
1 tablespoon (8g) cornstarch |
1/2 cup (30g) parsley |
1/2 cup (69g) cashew pieces |
Total | 1 serving | |
| Alanine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.4 | 0.3 | n/a | n/a | n/a | 0.0 | 0.1 | 0.5 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 1.2 | 2 | 0 |
| Ash (g) | 0.0 | 1.3 | 0.8 | 0.3 | 0.4 | 1.2 | n/a | n/a | 0.6 | 0.9 | 3.1 | n/a | n/a | n/a | 0.0 | 0.7 | 2.7 | 12 | 2 |
| Aspartic acid | n/a | 0.5 | 0.5 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.2 | 0.4 | 0.6 | n/a | n/a | n/a | 0.0 | 0.1 | 1.0 | 4 | 1 |
| Beta-sitosterol (mg) | 57.8 | 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 | 58 | 10 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.0 | 39.0 | 11.5 | 16.0 | 25.3 | 40.3 | n/a | n/a | 12.3 | 2.9 | 271.4 | n/a | n/a | n/a | 0.2 | 41.4 | 30.8 | 491 | 82 |
| Calories | 123.8 | 111.8 | 50.8 | 6.4 | 44.0 | 50.0 | n/a | n/a | 22.1 | 124.7 | 100.5 | n/a | n/a | n/a | 30.5 | 10.8 | 393.2 | 1,069 | 178 |
| Calories (kj) | 517.9 | 466.7 | 211.6 | 26.8 | 182.6 | 211.1 | n/a | n/a | 91.0 | 522.0 | 418.1 | n/a | n/a | n/a | 127.5 | 45.3 | 1,645.4 | 4,466 | 744 |
| Campesterol (mg) | 33.7 | 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 | 34 | 6 |
| Carbohydrates (g) | 0.0 | 26.2 | 9.9 | 1.2 | 10.3 | 11.7 | n/a | n/a | 4.8 | 27.1 | 20.1 | n/a | n/a | n/a | 7.3 | 1.9 | 22.4 | 143 | 24 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | 1.5 | 3 | 0 |
| Cystine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 3.9 | 3.4 | 0.6 | 1.9 | 3.4 | n/a | n/a | 1.5 | 2.9 | 4.0 | n/a | n/a | n/a | 0.1 | 1.0 | 2.1 | 25 | 4 |
| Folate (mcg) | 0.0 | 14.3 | 75.4 | 14.4 | 20.9 | 23.2 | n/a | n/a | 18.5 | 60.9 | 58.3 | n/a | n/a | n/a | 0.0 | 45.6 | 47.3 | 379 | 63 |
| Folate, DFE (mcg) | 0.0 | 14.3 | 75.4 | 14.4 | 20.9 | 23.2 | n/a | n/a | 18.5 | 60.9 | 58.3 | n/a | n/a | n/a | 0.0 | 45.6 | 47.3 | 379 | 63 |
| Folate, food (mcg) | 0.0 | 14.3 | 75.4 | 14.4 | 20.9 | 23.2 | n/a | n/a | 18.5 | 60.9 | 58.3 | n/a | n/a | n/a | 0.0 | 45.6 | 47.3 | 379 | 63 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.9 | 3.7 | 0.2 | 1.4 | 0.7 | n/a | n/a | 1.7 | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 11 | 2 |
| Galactose | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.2 | 3.2 | 0.2 | 2.2 | 0.7 | n/a | n/a | 1.5 | 5.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 14 | 2 |
| Glutamic acid | n/a | 0.2 | 0.3 | 0.0 | 0.3 | 0.4 | n/a | n/a | 0.5 | 0.9 | 0.8 | n/a | n/a | n/a | 0.0 | 0.1 | 2.5 | 6 | 1 |
| Glycine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.6 | 1 | 0 |
| Histidine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 1 | 0 |
| Iron (mg) | 0.0 | 0.8 | 0.7 | 0.1 | 0.2 | 0.4 | n/a | n/a | 0.3 | 0.8 | 3.4 | n/a | n/a | n/a | 0.0 | 1.9 | 4.1 | 13 | 2 |
| Isoleucine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 1 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.5 | 0.5 | n/a | n/a | n/a | 0.0 | 0.1 | 0.9 | 2 | 0 |
| Lysine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.4 | n/a | n/a | n/a | 0.0 | 0.1 | 0.6 | 2 | 0 |
| Magnesium (mg) | 0.0 | 32.5 | 19.7 | 4.4 | 11.0 | 14.6 | n/a | n/a | 13.5 | 53.7 | 68.3 | n/a | n/a | n/a | 0.2 | 15.0 | 178.1 | 411 | 69 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.3 | 0.2 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.1 | 0.2 | 1.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.6 | 3 | 1 |
| Methionine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0 | 0 |
| Monounsaturated Fat (g) | 8.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 18.7 | 28 | 5 |
| Niacin (mg) | 0.0 | 0.7 | 1.6 | 0.1 | 0.1 | 1.2 | n/a | n/a | 0.7 | 2.6 | 2.0 | n/a | n/a | n/a | 0.0 | 0.4 | 1.0 | 10 | 2 |
| Pantothenic acid (mg) | 0.0 | 1.0 | 0.5 | 0.1 | 0.1 | 0.3 | n/a | n/a | 0.1 | 1.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.1 | 0.8 | 4 | 1 |
| Phenylalanine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 1 | 0 |
| Phosphorus (mg) | 0.0 | 61.1 | 42.6 | 9.6 | 31.9 | 42.7 | n/a | n/a | 29.5 | 129.1 | 112.6 | n/a | n/a | n/a | 1.0 | 17.4 | 335.7 | 813 | 136 |
| Phytosterols | n/a | 15.6 | n/a | 2.4 | 16.5 | n/a | n/a | n/a | 8.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1.5 | 108.2 | 153 | 25 |
| Polyunsaturated Fat (g) | 3.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.7 | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | 5.4 | 11 | 2 |
| Potassium (mg) | 0.0 | 438.1 | 346.0 | 104.0 | 160.6 | 390.4 | n/a | n/a | 291.5 | 391.5 | 898.5 | n/a | n/a | n/a | 0.2 | 166.2 | 387.0 | 3,574 | 596 |
| Proline | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.4 | 0.4 | n/a | n/a | n/a | 0.0 | 0.1 | 0.5 | 2 | 0 |
| Protein (g) | 0.0 | 2.0 | 1.6 | 0.3 | 1.2 | 1.1 | n/a | n/a | 1.1 | 4.7 | 6.6 | n/a | n/a | n/a | 0.0 | 0.9 | 10.5 | 30 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 6.3 | 8 | 1 |
| Selenium (mcg) | 0.0 | 0.8 | 0.2 | 0.2 | 0.6 | 0.1 | n/a | n/a | 0.0 | 0.9 | 1.8 | n/a | n/a | n/a | 0.2 | 0.0 | 8.0 | 13 | 2 |
| Serine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.6 | 1 | 0 |
| Sodium (mg) | 0.0 | 71.5 | 6.6 | 32.0 | 4.4 | 84.2 | n/a | n/a | 6.2 | 21.8 | 86.4 | n/a | n/a | n/a | 0.7 | 16.8 | 11.0 | 341 | 57 |
| Starch | n/a | 16.4 | 0.0 | 0.0 | 0.0 | 1.7 | n/a | n/a | 0.0 | 8.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 26 | 4 |
| Stigmasterol (mg) | 0.4 | 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 | 0 | 0 |
| Sucrose | n/a | 3.3 | 0.0 | 0.0 | 1.1 | 4.4 | n/a | n/a | 0.0 | 1.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 10 | 2 |
| Sugar (g) | 0.0 | 5.4 | 6.9 | 0.7 | 4.7 | 5.8 | n/a | n/a | 3.2 | 9.1 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 3.4 | 39 | 7 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Threonine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.2 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.4 | 1 | 0 |
| Tocopherol, alpha (mg) | 2.4 | 0.3 | 2.6 | 0.1 | 0.0 | 0.8 | n/a | n/a | 0.7 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | 0.6 | 8 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 3.8 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 5 | 1 |
| Total Fat (g) | 14.0 | 0.1 | 0.5 | 0.1 | 0.1 | 0.3 | n/a | n/a | 0.2 | 2.0 | 1.4 | n/a | n/a | n/a | 0.0 | 0.2 | 31.7 | 51 | 8 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | 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 | 0 | 0 |
| TransFatty acids (g) | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 1 | 0 |
| Valine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.3 | 0.4 | n/a | n/a | n/a | 0.0 | 0.1 | 0.7 | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 18,443.1 | 5,134.8 | 179.6 | 2.2 | 20,381.3 | n/a | n/a | 1,024.6 | 271.2 | 30,905.8 | n/a | n/a | n/a | 0.0 | 2,527.2 | 0.0 | 78,870 | 13,145 |
| Vitamin A, RAE (mcg) | 0.0 | 921.7 | 257.5 | 8.8 | 0.0 | 1,018.7 | n/a | n/a | 51.7 | 13.1 | 1,545.7 | n/a | n/a | n/a | 0.0 | 126.3 | 0.0 | 3,943 | 657 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.3 | 0.5 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.1 | 0.1 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 3.1 | 209.4 | 1.2 | 8.1 | 7.2 | n/a | n/a | 16.9 | 9.9 | 241.2 | n/a | n/a | n/a | 0.0 | 39.9 | 0.0 | 537 | 89 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 100.5 | 151.2 | 38.2 | 98.0 | 107.7 | n/a | n/a | 116.3 | 110.3 | 169.8 | n/a | n/a | n/a | 0.7 | 26.3 | 1.2 | 920 | 153 |
| Zinc (mg) | 0.0 | 0.4 | 0.4 | 0.1 | 0.2 | 0.3 | n/a | n/a | 0.2 | 0.7 | 0.9 | n/a | n/a | n/a | 0.0 | 0.3 | 3.8 | 7 | 1 |
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.