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    Nutritional Facts: Tamale Lentil 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 tablespoon (14g)
    olive oil
    1 large (150g)
    onions
    1 small (74g)
    green bell peppers
    2 cloves (6g)
    garlic
    3 cups (711g)
    water
    1 1/4 cups (240g)
    dried lentils
    14 ounces (400g)
    tomato sauce
    1 1/4 ounces (35g)
    taco seasoning mix
    1/2 cup (57g)
    cheddar cheese
    1/4 cup (61g)
    milk
    8 1/2 ounces (241g)
    cornbread-muffin mix
    8 1/2 ounces (241g)
    cream-style corn
    1 large (50g)
    eggs
    Total 1 serving
    Alanine (g) 0.0 0.0 0.0 0.0 n/a 2.6 0.2 n/a 0.4 0.1 0.8 0.4 0.4 5 1
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.0 0.2 0.0 0.0 n/a 4.8 0.1 n/a 0.5 0.1 0.7 0.2 0.4 7 1
    Ash (g) 0.0 0.5 0.3 0.1 0.7 6.4 8.0 13.5 2.2 0.4 8.7 2.4 0.5 44 7
    Aspartic acid (g) 0.0 0.1 0.2 0.0 n/a 6.9 0.8 n/a 0.9 0.2 0.9 0.3 0.7 11 2
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
    Calcium (mg) 0.1 34.5 7.4 10.9 21.3 134.4 52.0 n/a 407.4 72.6 137.6 7.2 28.0 913 152
    Calories 119.3 60.0 14.8 8.9 0.0 847.2 96.0 66.6 227.7 39.0 1,009.1 173.7 71.5 2,734 456
    Calories (kj) 499.4 249.0 62.2 37.4 0.0 3,544.8 400.0 278.2 951.5 163.5 4,222.1 726.0 299.5 11,433 1,906
    Carbohydrates (g) 0.0 14.0 3.4 2.0 0.0 144.2 21.5 19.9 0.7 2.8 167.8 43.7 0.4 421 70
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 59.3 8.5 4.8 0.0 186.0 259 43
    Copper (mg) 0.0 0.1 0.0 0.0 0.1 1.2 0.5 n/a 0.0 0.0 0.2 0.1 0.0 2 0
    Cystine (g) 0.0 0.0 0.0 0.0 n/a 0.8 0.1 n/a 0.1 0.0 0.3 0.0 0.1 1 0
    Dietary Fiber (g) 0.0 2.6 1.3 0.1 0.0 73.2 6.0 6.7 0.0 0.0 15.7 2.9 0.0 108 18
    Folate (mcg) 0.0 28.5 7.4 0.2 0.0 1,149.6 44.0 n/a 10.2 3.1 224.5 108.5 23.5 1,599 267
    Folate, DFE (mcg) 0.0 28.5 7.4 0.2 0.0 1,149.6 44.0 n/a 10.2 3.1 362.1 108.5 23.5 1,737 290
    Folate, food (mcg) 0.0 28.5 7.4 0.2 0.0 1,149.6 44.0 n/a 10.2 3.1 26.6 108.5 23.5 1,401 234
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 197.9 0.0 0.0 198 33
    Fructose n/a 1.9 0.8 n/a n/a 0.6 6.6 n/a n/a n/a n/a 0.6 0.0 11 2
    Galactose n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
    Glucose (dextrose) n/a 3.0 0.9 n/a n/a 0.0 9.3 n/a n/a n/a n/a 0.6 0.2 14 2
    Glutamic acid (g) 0.0 0.4 0.1 0.0 n/a 9.6 2.6 n/a 3.4 0.4 4.5 0.8 0.8 23 4
    Glycine (g) 0.0 0.0 0.0 0.0 n/a 2.5 0.1 n/a 0.2 0.0 0.6 0.2 0.2 4 1
    Histidine (g) 0.0 0.0 0.0 0.0 n/a 1.7 0.1 n/a 0.5 0.1 0.4 0.1 0.2 3 1
    Iron (mg) 0.1 0.3 0.3 0.1 0.0 18.1 4.1 2.4 0.4 0.0 6.0 0.9 0.9 34 6
    Isoleucine (g) 0.0 0.0 0.0 0.0 n/a 2.7 0.1 n/a 0.9 0.1 0.6 0.2 0.3 5 1
    Lactose n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.1 n/a n/a 0.0 0.0 0 0
    Leucine (g) 0.0 0.0 0.0 0.0 n/a 4.5 0.2 n/a 1.3 0.2 1.5 0.5 0.5 9 1
    Lysine (g) 0.0 0.1 0.0 0.0 n/a 4.3 0.2 n/a 1.2 0.2 0.5 0.2 0.5 7 1
    Magnesium (mg) 0.0 15.0 7.4 1.5 7.1 292.8 64.0 n/a 15.8 7.9 57.9 41.0 6.0 516 86
    Maltose n/a 0.0 0.0 n/a n/a 0.7 0.0 n/a 0.1 n/a n/a 0.3 0.0 1 0
    Manganese (mg) 0.0 0.2 0.1 0.1 0.0 3.2 0.4 n/a 0.0 0.0 0.8 0.2 0.0 5 1
    Methionine (g) 0.0 0.0 0.0 0.0 n/a 0.5 0.0 n/a 0.4 0.1 0.3 0.1 0.2 2 0
    Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 0.0 0.5 0.1 n/a 5.3 0.6 16.2 0.3 1.8 35 6
    Niacin (mg) 0.0 0.2 0.4 0.0 0.0 6.3 3.9 n/a 0.0 0.1 8.1 2.3 0.0 21 4
    Pantothenic acid (mg) 0.0 0.2 0.1 0.0 0.0 5.1 1.2 n/a 0.2 0.2 1.2 0.4 0.8 9 2
    Phenylalanine (g) 0.0 0.0 0.1 0.0 n/a 3.1 0.2 n/a 0.7 0.1 0.8 0.2 0.3 6 1
    Phosphorus (mg) 0.0 43.5 14.8 9.2 0.0 1,082.4 104.0 n/a 289.3 56.7 1,180.4 123.0 99.0 3,002 500
    Phytosterols (mg) 29.8 22.5 6.7 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 59 10
    Polyunsaturated Fat (g) 1.4 0.0 0.0 0.0 0.0 1.2 0.3 n/a 0.5 0.1 4.1 0.5 1.0 9 2
    Potassium (mg) 0.1 219.0 129.5 24.1 7.1 2,292.0 1,324.0 n/a 55.4 92.1 272.8 323.2 69.0 4,808 801
    Proline (g) 0.0 0.0 0.0 0.0 n/a 2.6 0.1 n/a 1.6 0.2 1.7 0.4 0.3 7 1
    Protein (g) 0.0 1.7 0.6 0.4 0.0 61.9 5.3 0.0 14.1 2.0 16.9 4.2 6.3 113 19
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 145.8 18.9 38.6 0.0 80.0 283 47
    Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.5 0.3 n/a 0.2 0.1 0.7 0.1 0.2 2 0
    Saturated Fat (g) 1.9 0.1 0.0 0.0 0.0 0.4 0.1 0.0 11.9 1.4 7.5 0.2 1.6 25 4
    Selenium (mcg) 0.0 0.8 0.0 0.9 0.0 19.9 0.8 n/a 7.9 1.2 13.5 1.0 15.4 61 10
    Serine (g) 0.0 0.0 0.0 0.0 n/a 2.9 0.2 n/a 0.8 0.1 0.8 0.2 0.5 6 1
    Sodium (mg) 0.3 6.0 2.2 1.0 21.3 14.4 2,096.0 2,859.0 350.9 29.9 1,972.2 687.4 71.0 8,112 1,352
    Starch n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose n/a 1.5 0.1 n/a n/a 3.5 1.0 n/a 0.1 n/a n/a 6.4 0.0 13 2
    Sugar (g) 0.0 6.4 1.8 0.1 0.0 4.9 17.0 6.6 0.3 n/a 49.1 7.8 0.2 94 16
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.1 0.0 0.0 0.0 2.1 0.1 n/a 0.0 0.0 1.0 0.1 0.0 3 1
    Threonine (g) 0.0 0.0 0.0 0.0 n/a 2.2 0.2 n/a 0.5 0.1 0.5 0.2 0.3 4 1
    Tocopherol, alpha (mg) 1.9 0.0 0.3 0.0 0.0 1.2 5.7 n/a 0.2 n/a 0.4 0.2 0.5 10 2
    Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a n/a n/a 0.0 0.0 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
    Tocopherol, gamma (mg) 0.1 0.0 0.0 n/a n/a 10.2 0.4 n/a 0.0 n/a n/a 0.2 0.3 11 2
    Total Fat (g) 13.5 0.2 0.1 0.0 0.0 2.5 0.7 0.0 18.7 2.2 29.5 1.0 4.8 73 12
    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 n/a 0.0 0 0
    TransFatty acids 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
    Tryptophan (g) 0.0 0.0 0.0 0.0 n/a 0.6 0.0 n/a 0.2 0.0 0.2 0.0 0.1 1 0
    Tyrosine (g) 0.0 0.0 0.0 0.0 n/a 1.7 0.1 n/a 0.7 0.1 0.6 0.2 0.2 4 1
    Valine (g) 0.0 0.0 0.0 0.0 n/a 3.1 0.1 n/a 0.9 0.1 0.8 0.2 0.4 6 1
    Vitamin A, IU (IU) 0.0 3.0 273.8 0.5 0.0 93.6 1,732.0 3,324.3 566.1 84.2 277.6 178.5 270.0 6,804 1,134
    Vitamin A, RAE (mcg) 0.0 0.0 13.3 0.0 0.0 4.8 88.0 n/a 149.7 20.1 45.9 9.6 80.0 411 69
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.5 0.2 0.2 0.0 0.4 1 0
    Vitamin B-6 (mg) 0.0 0.2 0.2 0.1 0.0 1.3 0.4 n/a 0.0 0.0 0.3 0.2 0.1 3 0
    Vitamin C (mg) 0.0 11.1 59.5 1.9 0.0 10.6 28.0 15.9 0.0 0.9 0.2 11.1 0.0 139 23
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 13.6 n/a 0.0 0.0 41.0 55 9
    Water (g) 0.0 133.7 69.5 3.5 710.3 25.0 364.5 2.0 20.8 53.5 18.8 189.9 38.1 1,629 272
    Zinc (mg) 0.0 0.3 0.1 0.1 0.0 11.5 0.8 n/a 1.8 0.2 1.4 1.3 0.6 18 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.

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