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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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