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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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