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Nutritional Facts: Three Sisters 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.

  1 1/2 cups (183g)
yellow cornmeal
1 tablespoon (8g)
chili powder
3/4 teaspoon (5g)
salt
3 tablespoons (41g)
olive oil
1 small (70g)
onions
1 large (164g)
red bell peppers
1 lb (454g)
kabocha squash
15 ounces (429g)
tomatoes
1 teaspoon (0g)
coriander
1 teaspoon (2g)
ground cumin
1/2 teaspoon (3g)
salt
15 ounces (421g)
pinto beans
1 cup (330g)
frozen corn kernels
Total 1 serving
Alanine (g) 1.1 0.0 0.0 0.0 0.0 0.0 0.3 0.1 n/a n/a 0.0 1.7 0.9 4 1
Alcohol (g) 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 0 0
Arginine (g) 0.7 0.0 0.0 0.0 0.1 0.1 0.4 0.1 n/a n/a 0.0 2.1 0.4 4 1
Ash (g) 2.1 0.9 4.5 0.0 0.2 0.8 2.6 2.1 0.0 0.2 3.0 4.9 2.0 23 4
Aspartic acid (g) 1.0 0.1 0.0 0.0 0.1 0.5 0.7 0.6 n/a n/a 0.0 4.7 0.8 9 1
Beta-sitosterol 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 0 0
Caffeine (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 n/a 0 0
Calcium (mg) 11.0 26.4 1.1 0.4 16.1 11.5 127.1 42.9 0.2 19.6 0.7 193.6 9.9 460 77
Calories 662.5 22.6 0.0 358.0 28.0 50.8 154.4 77.1 0.1 7.9 0.0 601.8 310.2 2,273 379
Calories (kj) 2,772.5 94.3 0.0 1,498.1 116.2 211.6 649.2 317.1 0.3 32.9 0.0 2,525.2 1,290.3 9,508 1,585
Campesterol 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 0 0
Carbohydrates (g) 140.7 4.0 0.0 0.0 6.5 9.9 39.0 16.7 0.0 0.9 0.0 110.4 73.7 402 67
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 0.0 0 0
Copper (mg) 0.4 0.1 0.0 0.0 0.0 0.0 0.3 0.3 0.0 0.0 0.0 0.9 0.2 2 0
Cystine (g) 0.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.4 0.1 1 0
Dietary Fiber (g) 13.4 2.8 0.0 0.0 1.2 3.4 6.8 5.1 0.0 0.2 0.0 37.9 6.9 78 13
Folate (mcg) 45.8 2.2 0.0 0.0 13.3 75.4 109.0 64.3 0.2 0.2 0.0 723.9 102.3 1,137 189
Folate, DFE (mcg) 45.8 2.2 0.0 0.0 13.3 75.4 109.0 64.3 0.2 0.2 0.0 723.9 102.3 1,137 189
Folate, food (mcg) 45.8 2.2 0.0 0.0 13.3 75.4 109.0 64.3 0.2 0.2 0.0 723.9 102.3 1,137 189
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 0 0
Fructose n/a 0.3 n/a n/a 0.9 3.7 n/a 5.9 n/a n/a n/a 0.0 n/a 11 2
Galactose n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 0.2 n/a n/a 1.4 3.2 n/a 5.4 n/a n/a n/a 0.0 n/a 10 2
Glutamic acid (g) 2.8 0.1 0.0 0.0 0.2 0.3 1.2 1.8 n/a n/a 0.0 6.1 2.0 15 2
Glycine (g) 0.6 0.0 0.0 0.0 0.0 0.0 0.2 0.1 n/a n/a 0.0 1.5 0.4 3 0
Histidine (g) 0.5 0.0 0.0 0.0 0.0 0.0 0.1 0.1 n/a n/a 0.0 1.0 0.3 2 0
Hydroxyproline n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 6.3 1.4 0.0 0.2 0.1 0.7 2.6 1.2 0.0 1.4 0.0 8.8 2.0 25 4
Isoleucine (g) 0.5 0.0 0.0 0.0 0.0 0.0 0.3 0.1 n/a n/a 0.0 1.8 0.4 3 1
Lactose n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 1.8 0.1 0.0 0.0 0.0 0.1 0.4 0.1 n/a n/a 0.0 3.2 1.1 7 1
Lysine (g) 0.4 0.0 0.0 0.0 0.0 0.1 0.2 0.1 n/a n/a 0.0 2.7 0.4 4 1
Magnesium (mg) 232.4 11.9 0.0 0.0 7.0 19.7 63.6 47.1 0.1 7.7 0.0 210.4 95.7 696 116
Maltose n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.9 0.1 0.0 0.0 0.1 0.2 0.7 0.5 0.0 0.1 0.0 1.9 0.5 5 1
Methionine (g) 0.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.5 0.2 1 0
Monounsaturated Fat (g) 1.7 0.3 0.0 29.5 0.0 0.0 0.0 0.1 0.0 0.3 0.0 0.6 0.7 33 6
Niacin (mg) 6.6 0.9 0.0 0.0 0.1 1.6 2.3 2.5 0.0 0.1 0.0 1.3 5.0 21 3
Pantothenic acid (mg) 0.8 0.1 0.0 0.0 0.1 0.5 0.9 0.4 0.0 n/a 0.0 0.9 0.8 4 1
Phenylalanine (g) 0.7 0.0 0.0 0.0 0.0 0.1 0.3 0.1 n/a n/a 0.0 2.2 0.5 4 1
Phosphorus (mg) 441.0 24.0 0.0 0.0 20.3 42.6 104.4 102.9 0.2 10.5 0.0 618.7 247.5 1,612 269
Phytosterols n/a 6.6 0.0 89.5 10.5 n/a n/a 30.0 0.0 1.4 0.0 n/a n/a 138 23
Polyunsaturated Fat (g) 3.0 0.6 0.0 4.3 0.0 0.1 0.3 0.4 0.0 0.1 0.0 1.0 1.1 11 2
Potassium (mg) 525.2 156.0 0.4 0.4 102.2 346.0 1,589.0 1,015.7 1.7 37.5 0.2 1,835.0 828.3 6,438 1,073
Proline (g) 1.3 0.1 0.0 0.0 0.0 0.0 0.2 0.1 n/a n/a 0.0 2.2 0.9 5 1
Protein (g) 14.9 1.1 0.0 0.0 0.8 1.6 4.3 3.8 0.0 0.4 0.0 37.9 10.3 75 12
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 0.0 0 0
Riboflavin (mg) 0.4 0.1 0.0 0.0 0.0 0.1 0.3 0.1 0.0 0.0 0.0 0.3 0.2 1 0
Saturated Fat (g) 0.9 0.2 0.0 5.6 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.6 0.4 8 1
Selenium (mcg) 28.4 1.6 0.0 0.0 0.4 0.2 1.8 0.0 0.0 0.1 0.0 26.1 2.3 61 10
Serine (g) 0.7 0.0 0.0 0.0 0.0 0.1 0.3 0.1 n/a n/a 0.0 2.4 0.5 4 1
Sodium (mg) 64.1 131.2 1,744.1 0.8 2.8 6.6 18.2 21.4 0.1 3.5 1,162.7 4.2 13.2 3,173 529
Starch n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 63.8 n/a 64 11
Stigmasterol 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 0 0
Sucrose n/a 0.1 n/a n/a 0.7 0.0 n/a 0.0 n/a n/a n/a 1.4 n/a 2 0
Sugar (g) 1.2 0.6 0.0 0.0 3.0 6.9 10.0 11.3 0.0 0.0 0.0 1.4 n/a 34 6
Theobromine (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 n/a 0 0
Thiamin (mg) 0.7 0.0 0.0 0.0 0.0 0.1 0.1 0.2 0.0 0.0 0.0 0.8 0.6 3 0
Threonine (g) 0.6 0.0 0.0 0.0 0.0 0.1 0.2 0.1 n/a n/a 0.0 1.4 0.4 3 0
Tocopherol, alpha (mg) 0.8 3.1 0.0 5.8 0.0 2.6 0.5 2.3 0.0 0.1 0.0 4.0 n/a 19 3
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 3.4 0.3 n/a 0.3 0.0 0.2 n/a 0.5 n/a n/a n/a n/a n/a 5 1
Total Fat (g) 6.6 1.1 0.0 40.5 0.1 0.5 0.6 0.9 0.0 0.5 0.0 2.7 2.4 56 9
Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.5 0.1 1 0
Tyrosine (g) 0.6 0.0 0.0 0.0 0.0 0.0 0.2 0.1 n/a n/a 0.0 0.9 0.4 2 0
Valine (g) 0.8 0.0 0.0 0.0 0.0 0.1 0.3 0.1 n/a n/a 0.0 2.2 0.6 4 1
Vitamin A, IU (IU) 391.6 2,372.0 0.0 0.0 1.4 5,134.8 6,206.2 3,570.0 21.6 26.7 0.0 0.0 13.2 17,737 2,956
Vitamin A, RAE (mcg) 20.1 118.6 0.0 0.0 0.0 257.5 308.7 180.0 1.1 1.3 0.0 0.0 0.0 887 148
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 0.0 0 0
Vitamin B-6 (mg) 0.6 0.2 0.0 0.0 0.1 0.5 0.7 0.3 0.0 0.0 0.0 1.0 0.7 4 1
Vitamin C (mg) 0.0 0.1 0.0 0.0 5.2 209.4 55.8 58.7 0.1 0.2 0.0 3.4 15.8 349 58
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 0.0 0 0
Water (g) 18.8 0.9 0.0 0.0 62.4 151.2 407.5 405.1 0.3 0.2 0.0 264.9 241.6 1,553 259
Zinc (mg) 3.3 0.3 0.0 0.0 0.1 0.4 1.0 0.7 0.0 0.1 0.0 4.1 2.1 12 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.

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