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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1 tablespoon (14g) olive oil |
1 (110g) onions |
1 cup (128g) carrots |
1 cup (140g) rutabagas |
1 cup (133g) parsnips |
1 cup (256g) kidney beans |
2 teaspoons (5g) paprika |
1 teaspoon (2g) ground cumin |
1 tablespoon (8g) flour |
1 1/4 cups (0g) vegetable broth |
1/4 cup (30g) whole wheat flour |
2 tablespoons (28g) butter |
2 tablespoons (18g) sesame seeds |
1 ounce (30g) blanched almonds |
4 ounces (114g) cheddar cheese |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.3 | 0.8 | n/a | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.5 | 0.7 | 1.1 | n/a | 4 | 1 |
| Ash (g) | 0.0 | 0.4 | 1.2 | 1.1 | 1.3 | 4.2 | 0.4 | 0.2 | 0.0 | n/a | 0.5 | 0.6 | 0.8 | 0.9 | 4.5 | n/a | 16 | 5 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 1.7 | 0.1 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.3 | 0.8 | 1.8 | n/a | 5 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 32.8 | n/a | n/a | 34 | 11 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 25.3 | 42.2 | 65.8 | 47.9 | 87.0 | 10.5 | 19.6 | 1.2 | n/a | 10.2 | 6.8 | 175.5 | 71.0 | 819.1 | n/a | 1,382 | 461 |
| Calories | 119.3 | 44.0 | 52.5 | 50.4 | 99.8 | 215.0 | 13.0 | 7.9 | 28.4 | n/a | 102.0 | 203.6 | 103.1 | 177.6 | 457.8 | n/a | 1,674 | 558 |
| Calories (kj) | 499.4 | 182.6 | 221.4 | 211.4 | 417.6 | 903.7 | 54.3 | 32.9 | 119.0 | n/a | 427.2 | 851.7 | 431.5 | 743.0 | 1,913.0 | n/a | 7,009 | 2,336 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.2 | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 0.0 | 10.3 | 12.3 | 11.4 | 23.9 | 37.1 | 2.5 | 0.9 | 6.0 | n/a | 21.6 | 0.0 | 4.2 | 5.6 | 1.5 | n/a | 137 | 46 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 61.1 | 0.0 | 0.0 | 119.3 | n/a | 180 | 60 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.7 | 0.3 | 0.0 | n/a | 2 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 3.6 | 3.5 | 6.5 | 13.6 | 1.6 | 0.2 | 0.2 | n/a | 3.2 | 0.0 | 2.1 | 3.0 | 0.0 | n/a | 39 | 13 |
| Folate (mcg) | 0.0 | 20.9 | 24.3 | 29.4 | 89.1 | 92.2 | 2.3 | 0.2 | 14.3 | n/a | 13.2 | 0.9 | 17.5 | 14.8 | 20.4 | n/a | 339 | 113 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 24.3 | 29.4 | 89.1 | 92.2 | 2.3 | 0.2 | 22.7 | n/a | 13.2 | 0.9 | 17.5 | 14.8 | 20.4 | n/a | 348 | 116 |
| Folate, food (mcg) | 0.0 | 20.9 | 24.3 | 29.4 | 89.1 | 92.2 | 2.3 | 0.2 | 2.3 | n/a | 13.2 | 0.9 | 17.5 | 14.8 | 20.4 | n/a | 327 | 109 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 12 | 4 |
| Fructose | n/a | 1.4 | 0.7 | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2 | 1 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | 0.8 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.5 | 0.2 | n/a | 2.2 | 0.1 | n/a | 0.3 | n/a | 1.3 | 0.1 | 0.7 | 1.6 | 6.9 | n/a | 14 | 5 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.4 | 0.5 | n/a | 2 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.2 | 1.0 | n/a | 2 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.2 | 0.4 | 0.7 | 0.8 | 3.0 | 1.0 | 1.4 | 0.4 | n/a | 1.1 | 0.0 | 2.6 | 1.0 | 0.8 | n/a | 13 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.2 | 1.8 | n/a | 3 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 1.1 | 0.0 | n/a | 0.1 | n/a | 0.3 | 0.0 | 0.2 | 0.4 | 2.7 | n/a | 5 | 2 |
| Lysine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.9 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.2 | 2.4 | n/a | 4 | 1 |
| Magnesium (mg) | 0.0 | 11.0 | 15.4 | 32.2 | 38.6 | 69.1 | 8.2 | 7.7 | 1.7 | n/a | 41.1 | 0.6 | 63.2 | 80.7 | 31.8 | n/a | 401 | 134 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.2 | 0.2 | 0.7 | 0.4 | 0.1 | 0.1 | 0.1 | n/a | 1.2 | 0.0 | 0.4 | 0.6 | 0.0 | n/a | 4 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.7 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 0.1 | 0.3 | 0.0 | n/a | 0.1 | 6.0 | 3.4 | 10.1 | 10.7 | n/a | 42 | 14 |
| Niacin (mg) | 0.0 | 0.1 | 1.3 | 1.0 | 0.9 | 1.1 | 0.5 | 0.1 | 0.5 | n/a | 1.5 | 0.0 | 0.8 | 1.1 | 0.1 | n/a | 9 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.3 | 0.2 | 0.8 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 0.5 | n/a | 3 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.8 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.3 | 1.5 | n/a | 3 | 1 |
| Phosphorus (mg) | 0.0 | 31.9 | 44.8 | 81.2 | 94.4 | 230.4 | 14.4 | 10.5 | 8.4 | n/a | 107.1 | 6.8 | 113.2 | 144.8 | 581.6 | n/a | 1,470 | 490 |
| Phytosterols (mg) | 29.8 | 16.5 | n/a | n/a | n/a | n/a | 8.1 | 1.4 | n/a | n/a | n/a | n/a | 128.5 | 34.3 | n/a | n/a | 219 | 73 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.7 | 0.4 | 0.1 | 0.0 | n/a | 0.4 | 0.9 | 3.9 | 3.7 | 1.1 | n/a | 13 | 4 |
| Potassium (mg) | 0.1 | 160.6 | 409.6 | 471.8 | 498.8 | 606.7 | 104.9 | 37.5 | 8.4 | n/a | 108.9 | 6.8 | 84.2 | 198.4 | 111.3 | n/a | 2,808 | 936 |
| Proline (g) | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.8 | 0.1 | n/a | 0.1 | n/a | 0.6 | 0.0 | 0.1 | 0.3 | 3.2 | n/a | 5 | 2 |
| Protein (g) | 0.0 | 1.2 | 1.2 | 1.7 | 1.6 | 13.4 | 0.7 | 0.4 | 0.8 | n/a | 4.0 | 0.2 | 3.2 | 6.4 | 28.3 | n/a | 63 | 21 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 190.6 | 0.0 | 0.0 | 293.1 | n/a | 484 | 161 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 14.6 | 1.3 | 1.2 | 24.0 | n/a | 44 | 15 |
| Selenium (mcg) | 0.0 | 0.6 | 0.1 | 1.0 | 2.4 | 2.3 | 0.3 | 0.1 | 2.6 | n/a | 18.5 | 0.3 | 6.2 | 1.0 | 15.8 | n/a | 51 | 17 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.8 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.3 | 1.7 | n/a | 3 | 1 |
| Sodium (mg) | 0.3 | 4.4 | 88.3 | 28.0 | 13.3 | 757.8 | 3.1 | 3.5 | 0.2 | n/a | 0.6 | 202.8 | 2.0 | 5.7 | 705.5 | n/a | 1,815 | 605 |
| Starch | n/a | 0.0 | 1.8 | n/a | n/a | 22.8 | n/a | n/a | n/a | n/a | 17.3 | n/a | n/a | 0.3 | n/a | n/a | 42 | 14 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.1 | 4.6 | n/a | n/a | 4.7 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 1.3 | 0.3 | n/a | 12 | 4 |
| Sugar (g) | 0.0 | 4.7 | 6.1 | 7.8 | 6.4 | 4.7 | 0.5 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 1.4 | 0.6 | n/a | 32 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.2 | 1.0 | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.8 | 0.4 | 2.0 | 0.1 | 1.4 | 0.1 | 0.0 | n/a | 0.2 | 0.7 | 0.0 | 7.1 | 0.3 | n/a | 15 | 5 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.8 | 0.1 | n/a | 0.0 | n/a | 0.6 | 0.0 | n/a | 0.2 | 0.0 | n/a | 3 | 1 |
| Total Fat (g) | 13.5 | 0.1 | 0.3 | 0.3 | 0.4 | 1.5 | 0.6 | 0.5 | 0.1 | n/a | 0.8 | 23.0 | 8.9 | 15.8 | 37.6 | n/a | 103 | 34 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.4 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.2 | 1.4 | n/a | 2 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.8 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.2 | 1.9 | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 21,383.7 | 2.8 | 0.0 | 0.0 | 2,265.7 | 26.7 | 0.0 | n/a | 2.7 | 709.7 | 1.6 | 2.1 | 1,138.3 | n/a | 25,535 | 8,512 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,068.8 | 0.0 | 0.0 | 0.0 | 113.3 | 1.3 | 0.0 | n/a | 0.0 | 194.3 | 0.0 | 0.0 | 301.0 | n/a | 1,679 | 560 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 8.1 | 7.6 | 35.0 | 22.6 | 3.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 77 | 26 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 17.0 | 0.0 | 0.0 | 27.3 | n/a | 44 | 15 |
| Water (g) | 0.0 | 98.0 | 113.0 | 125.5 | 105.8 | 199.8 | 0.5 | 0.2 | 0.9 | n/a | 3.2 | 4.5 | 0.8 | 1.4 | 41.7 | n/a | 695 | 232 |
| Zinc (mg) | 0.0 | 0.2 | 0.3 | 0.5 | 0.8 | 1.2 | 0.2 | 0.1 | 0.1 | n/a | 0.8 | 0.0 | 1.4 | 0.9 | 3.5 | n/a | 10 | 3 |
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.