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.
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3 tablespoons (41g) extra virgin olive oil |
2 cups (660g) frozen corn kernels |
4 (12g) garlic cloves |
2 (28g) jalapenos |
2 medium (392g) zucchini |
1 medium (196g) yellow squash |
1 (110g) yellow onions |
14 ounces (428g) stewed tomatoes |
2 teaspoons (5g) chili powder |
1 to taste (0g) salt and pepper |
16 ounces (0g) prepared polenta |
2 cups (226g) monterey jack cheese |
3 (45g) scallions |
2 tablespoons (2g) cilantro leaves |
Total | 1 serving | |
| Alanine (g) | 0.0 | 1.9 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.6 | 0.0 | n/a | 4 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.8 | 0.1 | n/a | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 2.1 | 0.1 | n/a | 4 | 1 |
| Ash (g) | 0.0 | 4.1 | 0.2 | 0.1 | 2.3 | 1.1 | 0.4 | 5.0 | 0.6 | n/a | n/a | 8.0 | 0.4 | 0.0 | 22 | 4 |
| Aspartic acid (g) | 0.0 | 1.6 | 0.1 | n/a | 0.6 | 0.3 | 0.1 | 0.6 | 0.1 | n/a | n/a | 3.6 | 0.1 | n/a | 7 | 1 |
| Beta-sitosterol | 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 | 0 | 0 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.4 | 19.8 | 21.7 | 3.4 | 62.7 | 31.4 | 25.3 | 145.7 | 17.8 | n/a | n/a | 1,686.0 | 32.4 | 1.3 | 2,048 | 341 |
| Calories | 358.0 | 620.4 | 17.9 | 8.1 | 66.6 | 33.3 | 44.0 | 111.4 | 15.2 | n/a | n/a | 843.0 | 14.4 | 0.5 | 2,133 | 355 |
| Calories (kj) | 1,498.1 | 2,580.6 | 74.8 | 33.3 | 274.4 | 137.2 | 182.6 | 462.7 | 63.7 | n/a | n/a | 3,530.1 | 60.8 | 1.9 | 8,900 | 1,483 |
| Campesterol | 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 | 0 | 0 |
| Carbohydrates (g) | 0.0 | 147.4 | 4.0 | 1.8 | 12.2 | 6.1 | 10.3 | 26.5 | 2.7 | n/a | n/a | 1.5 | 3.3 | 0.1 | 216 | 36 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 201.1 | 0.0 | 0.0 | 201 | 34 |
| Copper (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 13.9 | 0.3 | 0.8 | 3.9 | 2.0 | 1.9 | 4.3 | 1.9 | n/a | n/a | 0.0 | 1.2 | 0.1 | 30 | 5 |
| Folate (mcg) | 0.0 | 204.6 | 0.4 | 7.6 | 94.1 | 47.0 | 20.9 | 21.4 | 1.5 | n/a | n/a | 40.7 | 28.8 | 1.2 | 468 | 78 |
| Folate, DFE (mcg) | 0.0 | 204.6 | 0.4 | 7.6 | 94.1 | 47.0 | 20.9 | 21.4 | 1.5 | n/a | n/a | 40.7 | 28.8 | 1.2 | 468 | 78 |
| Folate, food (mcg) | 0.0 | 204.6 | 0.4 | 7.6 | 94.1 | 47.0 | 20.9 | 21.4 | 1.5 | n/a | n/a | 40.7 | 28.8 | 1.2 | 468 | 78 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | 0.7 | 5.4 | 2.7 | 1.4 | 8.1 | 0.2 | n/a | n/a | n/a | n/a | n/a | 19 | 3 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.4 | 4.2 | 2.1 | 2.2 | 7.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 16 | 3 |
| Glutamic acid (g) | 0.0 | 4.1 | 0.1 | n/a | 0.5 | 0.3 | 0.3 | 1.5 | 0.1 | n/a | n/a | 13.5 | 0.2 | n/a | 20 | 3 |
| Glycine (g) | 0.0 | 0.8 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.0 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.0 | 0.6 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.9 | 0.0 | n/a | 3 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 0.2 | 4.0 | 0.2 | 0.1 | 1.5 | 0.7 | 0.2 | 5.7 | 0.9 | n/a | n/a | 1.6 | 0.7 | 0.0 | 16 | 3 |
| Isoleucine (g) | 0.0 | 0.8 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 3.4 | 0.0 | n/a | 5 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 2.2 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 5.3 | 0.0 | n/a | 8 | 1 |
| Lysine (g) | 0.0 | 0.9 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 4.6 | 0.0 | n/a | 6 | 1 |
| Magnesium (mg) | 0.0 | 191.4 | 3.0 | 4.2 | 70.6 | 35.3 | 11.0 | 51.4 | 8.0 | n/a | n/a | 61.0 | 9.0 | 0.5 | 445 | 74 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.9 | 0.2 | 0.0 | 0.7 | 0.3 | 0.1 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Methionine (g) | 0.0 | 0.4 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.4 | 0.0 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 29.5 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 19.8 | 0.0 | 0.0 | 51 | 9 |
| Niacin (mg) | 0.0 | 10.0 | 0.1 | 0.4 | 1.8 | 0.9 | 0.1 | 3.1 | 0.6 | n/a | n/a | 0.2 | 0.2 | 0.0 | 17 | 3 |
| Pantothenic acid (mg) | 0.0 | 1.7 | 0.1 | 0.1 | 0.8 | 0.4 | 0.1 | 0.5 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.0 | 4 | 1 |
| Phenylalanine (g) | 0.0 | 1.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.9 | 0.0 | n/a | 4 | 1 |
| Phosphorus (mg) | 0.0 | 495.0 | 18.4 | 7.3 | 149.0 | 74.5 | 31.9 | 85.7 | 16.2 | n/a | n/a | 1,003.4 | 16.7 | 1.0 | 1,899 | 316 |
| Phytosterols (mg) | 89.5 | n/a | n/a | n/a | n/a | n/a | 16.5 | n/a | 4.5 | n/a | n/a | n/a | n/a | 0.1 | 111 | 18 |
| Polyunsaturated Fat (g) | 4.3 | 2.3 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.3 | 0.4 | n/a | n/a | 2.0 | 0.0 | 0.0 | 10 | 2 |
| Potassium (mg) | 0.4 | 1,656.6 | 48.1 | 69.4 | 1,023.1 | 511.6 | 160.6 | 886.8 | 105.3 | n/a | n/a | 183.1 | 124.2 | 10.4 | 4,780 | 797 |
| Proline (g) | 0.0 | 1.9 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 6.2 | 0.1 | n/a | 9 | 1 |
| Protein (g) | 0.0 | 20.5 | 0.8 | 0.3 | 4.7 | 2.4 | 1.2 | 3.9 | 0.7 | n/a | n/a | 55.3 | 0.8 | 0.0 | 91 | 15 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 433.9 | 0.0 | 0.0 | 434 | 72 |
| Riboflavin (mg) | 0.0 | 0.5 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.9 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 5.6 | 0.8 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.1 | 0.1 | n/a | n/a | 43.1 | 0.0 | 0.0 | 50 | 8 |
| Selenium (mcg) | 0.0 | 4.6 | 1.7 | 0.1 | 0.8 | 0.4 | 0.6 | 2.6 | 1.1 | n/a | n/a | 32.8 | 0.3 | 0.0 | 45 | 7 |
| Serine (g) | 0.0 | 1.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 3.2 | 0.0 | n/a | 5 | 1 |
| Sodium (mg) | 0.8 | 26.4 | 2.0 | 0.8 | 31.4 | 15.7 | 4.4 | 946.8 | 88.6 | n/a | n/a | 1,211.4 | 7.2 | 0.9 | 2,336 | 389 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | 0.1 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | 0.2 | 0.1 | 1.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 0.0 | n/a | 0.1 | 1.2 | 9.8 | 4.9 | 4.7 | 15.1 | 0.4 | n/a | n/a | 1.1 | 1.0 | 0.0 | 38 | 6 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 1.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.8 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.0 | 0.0 | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 5.8 | n/a | 0.0 | 1.0 | 0.5 | 0.2 | 0.0 | 3.6 | 2.1 | n/a | n/a | 0.6 | 0.2 | 0.1 | 14 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.9 | 0.2 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 40.5 | 4.9 | 0.1 | 0.1 | 1.3 | 0.6 | 0.1 | 0.8 | 0.8 | n/a | n/a | 68.4 | 0.1 | 0.0 | 118 | 20 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.8 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.7 | 0.0 | n/a | 4 | 1 |
| Valine (g) | 0.0 | 1.2 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 3.7 | 0.0 | n/a | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 26.4 | 1.1 | 301.8 | 784.0 | 392.0 | 2.2 | 736.8 | 1,601.1 | n/a | n/a | 1,737.9 | 448.7 | 135.0 | 6,167 | 1,028 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 15.1 | 39.2 | 19.6 | 0.0 | 38.6 | 80.1 | n/a | n/a | 447.5 | 22.5 | 6.7 | 669 | 112 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.9 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.0 | 1.5 | 0.1 | 0.1 | 0.6 | 0.3 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.2 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 0.0 | 31.7 | 3.7 | 33.2 | 70.2 | 35.1 | 8.1 | 33.8 | 0.0 | n/a | n/a | 0.0 | 8.5 | 0.5 | 225 | 37 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 49.7 | 0.0 | 0.0 | 50 | 8 |
| Water (g) | 0.0 | 483.1 | 7.0 | 25.7 | 371.6 | 185.8 | 98.0 | 392.2 | 0.6 | n/a | n/a | 92.7 | 40.4 | 1.8 | 1,699 | 283 |
| Zinc (mg) | 0.0 | 4.2 | 0.1 | 0.0 | 1.3 | 0.6 | 0.2 | 0.7 | 0.2 | n/a | n/a | 6.8 | 0.2 | 0.0 | 14 | 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.