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Nutritional Facts: Minestrone With Tofu

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 lb (454g)
firm tofu
2 tablespoons (36g)
tamari
1/2 teaspoon (2g)
garlic powder
1 (110g)
onions
2 (122g)
carrots
1 (196g)
zucchini
4 cups (948g)
water
2 cups (484g)
low-sodium tomato juice
2 teaspoons (1g)
dried basil
1 1/2 teaspoons (2g)
dried oregano
1/2 teaspoon (2g)
garlic powder
1/4 tablespoon (2g)
black pepper
1 to taste (0g)
salt
3 ounces (86g)
whole wheat spaghetti
2 cups (354g)
low-sodium kidney beans
Total 1 serving
Alanine (g) 1.8 0.2 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.4 1.3 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 n/a 0.0 0 0
Arginine (g) 3.3 0.1 0.1 0.1 0.1 0.1 n/a n/a 0.0 0.0 0.1 0.0 n/a 0.4 1.9 6 1
Ash (g) 4.6 6.4 0.1 0.4 1.2 1.1 0.9 5.9 0.2 0.1 0.1 0.1 n/a 1.4 3.9 26 3
Aspartic acid (g) 4.8 0.3 0.0 0.1 0.2 0.3 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.6 3.7 10 1
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 n/a 0.0 0 0
Calcium (mg) 912.5 7.2 1.2 25.3 40.3 31.4 28.4 53.2 31.4 24.0 1.2 7.6 n/a 34.2 99.1 1,297 162
Calories 317.8 21.6 5.1 44.0 50.0 33.3 0.0 106.5 3.3 4.0 5.1 4.3 n/a 297.5 449.6 1,342 168
Calories (kj) 1,334.8 90.4 21.5 182.6 211.1 137.2 0.0 440.4 13.7 16.6 21.5 18.1 n/a 1,244.9 1,883.3 5,616 702
Carbohydrates (g) 7.7 2.0 1.1 10.3 11.7 6.1 0.0 22.2 0.7 1.0 1.1 1.1 n/a 64.2 80.7 210 26
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 n/a 0.0 0.0 0 0
Copper (mg) 1.0 0.0 0.0 0.0 0.1 0.1 0.1 1.0 0.0 0.0 0.0 0.0 n/a 0.4 0.9 4 0
Cystine (g) 0.1 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.3 0.3 1 0
Dietary Fiber (g) 4.1 0.3 0.1 1.9 3.4 2.0 0.0 3.9 0.5 0.6 0.1 0.4 n/a n/a 26.2 44 5
Folate (mcg) 86.3 6.5 0.7 20.9 23.2 47.0 0.0 101.6 4.3 3.6 0.7 0.3 n/a 48.7 460.2 804 101
Folate, DFE (mcg) 86.3 6.5 0.7 20.9 23.2 47.0 0.0 101.6 4.3 3.6 0.7 0.3 n/a 48.7 460.2 804 101
Folate, food (mcg) 86.3 6.5 0.7 20.9 23.2 47.0 0.0 101.6 4.3 3.6 0.7 0.3 n/a 48.7 460.2 804 101
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 n/a 0.0 0.0 0 0
Fructose n/a n/a 0.0 1.4 0.7 2.7 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 5 1
Galactose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.0 2.2 0.7 2.1 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 5 1
Glutamic acid (g) 7.8 0.9 0.1 0.3 0.4 0.3 n/a n/a 0.0 0.0 0.1 0.0 n/a 4.3 4.7 19 2
Glycine (g) 1.7 0.2 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.5 1.2 4 0
Histidine (g) 1.0 0.1 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.3 0.9 2 0
Hydroxyproline n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Iron (mg) 7.3 0.9 0.1 0.2 0.4 0.7 0.0 2.0 1.3 0.6 0.1 0.2 n/a 3.1 10.4 27 3
Isoleucine (g) 2.0 0.2 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.5 1.4 4 1
Lactose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Leucine (g) 3.3 0.3 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.9 2.5 7 1
Lysine (g) 2.1 0.3 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.3 2.1 5 1
Magnesium (mg) 168.0 14.4 1.2 11.0 14.6 35.3 9.5 53.2 10.0 4.1 1.2 2.9 n/a 122.3 159.3 607 76
Maltose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Manganese (mg) 2.8 0.2 0.0 0.1 0.2 0.3 0.0 n/a 0.1 0.1 0.0 0.2 n/a 2.6 1.7 8 1
Methionine (g) 0.5 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.2 0.5 1 0
Monounsaturated Fat (g) 5.6 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.2 0.1 6 1
Niacin (mg) 0.5 1.4 0.0 0.1 1.2 0.9 0.0 3.5 0.1 0.1 0.0 0.0 n/a 4.4 2.0 14 2
Pantothenic acid (mg) 0.5 0.1 0.0 0.1 0.3 0.4 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.8 0.8 3 0
Phenylalanine (g) 2.0 0.2 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.6 1.7 5 1
Phosphorus (mg) 549.3 46.8 6.4 31.9 42.7 74.5 0.0 82.3 3.8 2.2 6.4 2.7 n/a 220.6 502.7 1,572 197
Phytosterols n/a n/a 0.1 16.5 n/a n/a n/a n/a 1.5 3.0 0.1 1.6 n/a n/a n/a 23 3
Polyunsaturated Fat (g) 8.1 0.0 0.0 0.0 0.1 0.2 0.0 0.2 0.0 0.0 0.0 0.0 n/a 0.5 1.0 10 1
Potassium (mg) 671.9 76.3 18.5 160.6 390.4 511.6 9.5 934.1 36.8 18.9 18.5 22.9 n/a 183.8 1,426.6 4,480 560
Proline (g) 2.6 0.3 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 1.3 1.3 6 1
Protein (g) 37.2 3.8 0.3 1.2 1.1 2.4 0.0 2.9 0.3 0.1 0.3 0.2 n/a 12.5 30.7 93 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 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.3 0.1 0.0 0.0 0.1 0.2 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.2 1 0
Saturated Fat (g) 3.9 0.0 0.0 0.0 0.0 0.2 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.2 0.3 5 1
Selenium (mcg) 44.9 0.3 0.4 0.6 0.1 0.4 0.0 2.4 0.0 0.1 0.4 0.1 n/a 62.4 4.2 116 15
Serine (g) 2.4 0.2 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.6 1.7 5 1
Sodium (mg) 54.5 2,011.0 0.9 4.4 84.2 15.7 28.4 338.8 1.1 0.4 0.9 0.3 n/a 6.8 7.1 2,555 319
Starch n/a n/a n/a 0.0 1.7 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Sucrose n/a n/a 0.0 1.1 4.4 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 6 1
Sugar (g) 2.7 0.6 0.0 4.7 5.8 4.9 0.0 18.4 0.0 0.1 0.0 0.0 n/a n/a 1.1 38 5
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 n/a 0.0 0 0
Thiamin (mg) 0.3 0.0 0.0 0.1 0.1 0.1 0.0 0.2 0.0 0.0 0.0 0.0 n/a 0.4 0.6 2 0
Threonine (g) 1.9 0.1 0.0 0.0 0.2 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.3 1.3 4 0
Tocopherol, alpha (mg) 0.0 0.0 0.0 0.0 0.8 0.2 0.0 1.5 0.1 0.3 0.0 0.0 n/a n/a 0.1 3 0
Tocopherol, beta n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.4 0.0 0.1 n/a n/a n/a 0 0
Total Fat (g) 18.9 0.0 0.0 0.1 0.3 0.6 0.0 0.5 0.1 0.1 0.0 0.1 n/a 1.2 1.8 24 3
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.6 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.2 0.4 1 0
Tyrosine (g) 1.7 0.1 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.3 0.9 3 0
Valine (g) 2.1 0.2 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.5 1.6 5 1
Vitamin A, IU (IU) 0.0 0.0 0.0 2.2 20,381.3 392.0 0.0 7,540.7 10.4 25.5 0.0 9.4 n/a 0.0 0.0 28,362 3,545
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 1,018.7 19.6 0.0 377.5 0.5 1.3 0.0 0.5 n/a 0.0 0.0 1,418 177
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 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 0.3 0.1 0.0 0.1 0.2 0.3 0.0 0.7 0.0 0.0 0.0 0.0 n/a 0.2 0.4 2 0
Vitamin C (mg) 0.9 0.0 0.0 8.1 7.2 35.1 0.0 134.1 0.0 0.0 0.0 0.0 n/a 0.0 4.2 190 24
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 n/a 0.0 0.0 0 0
Water (g) 385.7 23.8 0.1 98.0 107.7 185.8 947.1 452.5 0.1 0.1 0.1 0.2 n/a 6.3 237.0 2,445 306
Zinc (mg) 3.8 0.2 0.0 0.2 0.3 0.6 0.0 1.0 0.1 0.0 0.0 0.0 n/a 2.0 3.8 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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