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    Nutritional Facts: Hélène’s South African Casserole

    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 cups (360g)
    tomatoes
    1/2 cup (80g)
    onions
    3 (9g)
    garlic cloves
    1 tablespoon (14g)
    canola oil
    2 ounces (61g)
    raisins
    3/4 cup (85g)
    cheddar cheese
    2 (916g)
    eggplants
    1/2 cup (54g)
    breadcrumbs
    3 tablespoons (26g)
    unsalted peanuts
    1/2 teaspoon (3g)
    salt
    Total 1 serving
    Alanine (g) 0.1 0.0 0.0 n/a 0.1 0.6 0.5 0.3 0.2 0.0 2 0
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.1 0.1 0.1 n/a 0.3 0.8 0.5 0.3 0.5 0.0 3 0
    Ash (g) 1.8 0.3 0.1 0.0 1.1 3.3 6.4 1.5 0.8 3.0 18 3
    Aspartic acid (g) 0.5 0.1 0.0 n/a 0.1 1.4 1.5 0.4 0.4 0.0 4 1
    Beta-sitosterol n/a n/a n/a 57.8 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 0.0 0.0 n/a 0.0 0 0
    Calcium (mg) 36.0 18.4 16.3 0.0 30.4 611.0 82.4 98.8 28.1 0.7 922 154
    Calories 64.8 32.0 13.4 123.8 182.1 341.5 219.8 213.3 162.8 0.0 1,354 226
    Calories (kj) 266.4 132.8 56.1 517.9 762.5 1,427.2 934.3 892.6 681.1 0.0 5,671 945
    Campesterol n/a n/a n/a 33.7 n/a n/a n/a n/a n/a n/a 34 6
    Carbohydrates (g) 14.0 7.5 3.0 0.0 48.2 1.1 52.2 38.9 5.9 0.0 171 28
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 89.0 0.0 0.0 0.0 0.0 89 15
    Copper (mg) 0.2 0.0 0.0 0.0 0.2 0.0 0.8 0.1 0.5 0.0 2 0
    Cystine (g) 0.0 0.0 0.0 n/a 0.0 0.1 0.1 0.2 0.1 0.0 0 0
    Dietary Fiber (g) 4.3 1.4 0.2 0.0 2.3 0.0 31.1 2.4 1.5 0.0 43 7
    Folate (mcg) 54.0 15.2 0.3 0.0 3.0 15.3 201.5 57.8 14.8 0.0 362 60
    Folate, DFE (mcg) 54.0 15.2 0.3 0.0 3.0 15.3 201.5 88.6 14.8 0.0 393 65
    Folate, food (mcg) 54.0 15.2 0.3 0.0 3.0 15.3 201.5 13.5 14.8 0.0 318 53
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 44.3 0.0 0.0 44 7
    Fructose (g) 4.9 1.0 n/a n/a 18.1 n/a n/a 1.3 n/a n/a 25 4
    Galactose (g) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0 0
    Glucose (dextrose) (g) 4.5 1.6 n/a n/a 16.9 n/a n/a 1.0 n/a n/a 24 4
    Glutamic acid (g) 1.6 0.2 0.1 n/a 0.1 5.2 1.7 2.2 1.0 0.0 12 2
    Glycine (g) 0.1 0.0 0.0 n/a 0.0 0.4 0.4 0.3 0.2 0.0 1 0
    Histidine (g) 0.1 0.0 0.0 n/a 0.0 0.7 0.2 0.2 0.1 0.0 1 0
    Iron (mg) 1.0 0.2 0.2 0.0 1.1 0.6 2.2 2.6 0.7 0.0 9 1
    Isoleucine (g) 0.1 0.0 0.0 n/a 0.0 1.3 0.4 0.3 0.2 0.0 2 0
    Lactose (g) 0.0 0.0 n/a n/a 0.0 0.2 n/a 0.0 n/a n/a 0 0
    Leucine (g) 0.1 0.0 0.0 n/a 0.1 2.0 0.6 0.5 0.3 0.0 4 1
    Lysine (g) 0.1 0.0 0.0 n/a 0.1 1.8 0.4 0.2 0.2 0.0 3 0
    Magnesium (mg) 39.6 8.0 2.3 0.0 19.5 23.7 128.2 23.2 66.4 0.0 311 52
    Maltose (g) 0.0 0.0 n/a n/a 0.0 0.1 n/a 1.0 n/a n/a 1 0
    Manganese (mg) 0.4 0.1 0.2 0.0 0.2 0.0 2.3 0.5 0.4 0.0 4 1
    Methionine (g) 0.0 0.0 0.0 n/a 0.0 0.6 0.1 0.1 0.1 0.0 1 0
    Monounsaturated Fat (g) 0.1 0.0 0.0 8.9 0.0 8.0 0.1 0.6 8.8 0.0 26 4
    Niacin (mg) 2.1 0.1 0.1 0.0 0.5 0.1 5.9 3.6 0.5 0.0 13 2
    Pantothenic acid (mg) 0.3 0.1 0.1 0.0 0.1 0.4 2.6 0.3 0.3 0.0 4 1
    Phenylalanine (g) 0.1 0.0 0.0 n/a 0.0 1.1 0.4 0.4 0.2 0.0 2 0
    Phosphorus (mg) 86.4 23.2 13.8 0.0 61.5 433.9 229.0 89.1 118.9 0.0 1,056 176
    Phytosterols (mg) 25.2 12.0 n/a n/a n/a n/a 64.1 4.3 n/a 0.0 106 18
    Polyunsaturated Fat (g) 0.3 0.0 0.0 3.9 0.0 0.8 0.7 1.1 3.0 0.0 10 2
    Potassium (mg) 853.2 116.8 36.1 0.0 456.1 83.1 2,106.8 105.8 144.0 0.2 3,902 650
    Proline (g) 0.1 0.0 0.0 n/a 0.2 2.4 0.4 0.7 0.2 0.0 4 1
    Protein (g) 3.2 0.9 0.6 0.0 1.9 21.1 9.3 7.2 4.1 0.0 48 8
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 218.7 0.0 0.0 0.0 0.0 219 36
    Riboflavin (mg) 0.1 0.0 0.0 0.0 0.1 0.3 0.3 0.2 0.1 0.0 1 0
    Saturated Fat (g) 0.1 0.0 0.0 1.0 0.0 17.9 0.3 0.6 2.4 0.0 22 4
    Selenium (mcg) 0.0 0.4 1.3 0.0 0.4 11.8 2.7 13.6 n/a 0.0 30 5
    Serine (g) 0.1 0.0 0.0 n/a 0.0 1.2 0.4 0.4 0.4 0.0 3 0
    Sodium (mg) 18.0 3.2 1.5 0.0 6.7 526.3 18.3 395.3 2.9 1,162.7 2,135 356
    Starch (g) 0.0 0.0 n/a n/a 1.6 n/a n/a 32.2 n/a n/a 34 6
    Stigmasterol n/a n/a n/a 0.4 n/a n/a n/a n/a n/a n/a 0 0
    Sucrose (g) 0.0 0.8 n/a n/a 0.3 0.2 n/a 0.0 n/a n/a 1 0
    Sugar (g) 9.5 3.4 0.1 0.0 36.0 0.4 21.5 3.3 n/a 0.0 74 12
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Thiamin (mg) 0.1 0.0 0.0 0.0 0.1 0.0 0.4 0.5 0.1 0.0 1 0
    Threonine (g) 0.1 0.0 0.0 n/a 0.0 0.8 0.3 0.2 0.2 0.0 2 0
    Tocopherol, alpha (mg) 1.9 0.0 0.0 2.4 0.1 0.2 2.7 0.0 n/a 0.0 8 1
    Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a 0.1 0.0 0.0 n/a 0.1 n/a n/a 0 0
    Tocopherol, gamma (mg) 0.4 0.0 n/a 3.8 0.0 0.0 n/a 0.4 n/a n/a 5 1
    Total Fat (g) 0.7 0.1 0.0 14.0 0.3 28.1 1.7 2.9 14.9 0.0 63 10
    Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 n/a 0.0 0.3 0.1 0.1 0.1 0.0 1 0
    Tyrosine (g) 0.1 0.0 0.0 n/a 0.0 1.0 0.2 0.2 0.1 0.0 2 0
    Valine (g) 0.1 0.0 0.0 n/a 0.1 1.4 0.5 0.3 0.3 0.0 3 0
    Vitamin A, IU (IU) 2,998.8 1.6 0.8 0.0 0.0 849.2 247.3 0.0 5.3 0.0 4,103 684
    Vitamin A, RAE (mcg) 151.2 0.0 0.0 0.0 0.0 224.6 9.2 0.0 0.3 0.0 385 64
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.7 0.0 0.2 0.0 0.0 1 0
    Vitamin B-6 (mg) 0.3 0.1 0.1 0.0 0.1 0.1 0.8 0.1 0.0 0.0 2 0
    Vitamin C (mg) 49.3 5.9 2.8 0.0 1.4 0.0 20.2 0.0 0.1 0.0 80 13
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 20.3 0.0 0.0 0.0 0.0 20 3
    Water (g) 340.3 71.3 5.3 0.0 9.4 31.1 846.5 3.5 0.8 0.0 1,308 218
    Zinc (mg) 0.6 0.1 0.1 0.0 0.1 2.6 1.5 0.8 1.2 0.0 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.

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