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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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