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 to taste (0g) water |
1 1/2 cups (300g) short-grain rice |
3/4 lb (340g) swiss chard |
1/4 cup (54g) extra virgin olive oil |
6 medium (90g) scallions |
1 (3g) garlic cloves |
3/4 teaspoon (2g) turmeric |
3/4 teaspoon (2g) ground cumin |
3/4 teaspoon (1g) ground ginger |
1/4 teaspoon (1g) cinnamon |
1/4 teaspoon (0g) cayenne pepper |
1 medium (123g) tomatoes |
2 tablespoons (18g) currants |
1 tablespoon (15g) fresh lemon juice |
1 to taste (0g) salt & freshly ground black pepper |
2 lbs (908g) yellow bell peppers |
1 cup (0g) vegetable broth |
Total | 1 serving | |
| Alanine | n/a | 1.1 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 2 | 0 |
| Alcohol | n/a | n/a | 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 | n/a | 0 | 0 |
| Arginine | n/a | 1.6 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 3 | 1 |
| Ash | n/a | 1.6 | 5.4 | 0.0 | 0.7 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | 0.4 | 0.0 | n/a | 4.1 | n/a | 13 | 3 |
| Aspartic acid | n/a | 1.8 | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 1.3 | n/a | 3 | 1 |
| Caffeine | n/a | n/a | 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 | n/a | 0 | 0 |
| Calcium | n/a | 9.0 | 173.7 | 0.5 | 64.8 | 5.4 | 3.0 | 14.7 | 1.5 | 6.5 | 0.7 | 12.3 | 15.5 | 0.9 | n/a | 99.9 | n/a | 408 | 102 |
| Calories | n/a | 1,074.0 | 64.7 | 477.4 | 28.8 | 4.5 | 5.8 | 5.9 | 4.5 | 1.6 | 1.4 | 22.1 | 50.9 | 3.2 | n/a | 245.2 | n/a | 1,990 | 498 |
| Calories (kj) | n/a | 4,494.0 | 269.0 | 1,997.5 | 121.5 | 18.7 | 24.4 | 24.7 | 19.0 | 6.8 | 6.0 | 91.0 | 213.1 | 13.4 | n/a | 1,017.0 | n/a | 8,316 | 2,079 |
| Carbohydrates | n/a | 237.5 | 12.7 | 0.0 | 6.6 | 1.0 | 1.1 | 0.7 | 1.0 | 0.5 | 0.3 | 4.8 | 13.3 | 1.0 | n/a | 57.4 | n/a | 338 | 84 |
| Cholesterol | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Copper | n/a | 0.6 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 1.0 | n/a | 2 | 1 |
| Cystine | n/a | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 1 | 0 |
| Dietary Fiber | n/a | 8.4 | 5.4 | 0.0 | 2.3 | 0.1 | 0.3 | 0.2 | 0.2 | 0.3 | 0.1 | 1.5 | 1.2 | 0.0 | n/a | 8.2 | n/a | 28 | 7 |
| Folate | n/a | 693.0 | 47.7 | 0.0 | 57.6 | 0.1 | 0.6 | 0.2 | 0.2 | 0.0 | 0.5 | 18.5 | 1.8 | 2.9 | n/a | 236.1 | n/a | 1,059 | 265 |
| Folate, DFE | n/a | 1,167.0 | 47.7 | 0.0 | 57.6 | 0.1 | 0.6 | 0.2 | 0.2 | 0.0 | 0.5 | 18.5 | 1.8 | 2.9 | n/a | 236.1 | n/a | 1,533 | 383 |
| Folate, food | n/a | 18.0 | 47.7 | 0.0 | 57.6 | 0.1 | 0.6 | 0.2 | 0.2 | 0.0 | 0.5 | 18.5 | 1.8 | 2.9 | n/a | 236.1 | n/a | 384 | 96 |
| Folic acid | n/a | 675.0 | 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 | n/a | 675 | 169 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.7 | n/a | 0.2 | n/a | n/a | n/a | 2 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.5 | n/a | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid | n/a | 3.8 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | 1.2 | n/a | 6 | 1 |
| Glycine | n/a | 0.9 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | 1 | 0 |
| Histidine | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 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 | 0 | 0 |
| Iron | n/a | 12.7 | 6.1 | 0.3 | 1.3 | 0.1 | 0.7 | 1.0 | 0.3 | 0.1 | 0.0 | 0.3 | 0.6 | 0.0 | n/a | 4.2 | n/a | 28 | 7 |
| Isoleucine | n/a | 0.8 | 0.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | 2 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 1.6 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | n/a | 3 | 1 |
| Lysine | n/a | 0.7 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 2 | 0 |
| Magnesium | n/a | 69.0 | 275.8 | 0.0 | 18.0 | 0.8 | 3.2 | 5.8 | 2.9 | 0.4 | 0.7 | 13.5 | 7.4 | 0.9 | n/a | 109.0 | n/a | 507 | 127 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 3.1 | 1.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 1.1 | n/a | 7 | 2 |
| Methionine | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 1 | 0 |
| Monounsaturated Fat | n/a | 0.5 | 0.1 | 39.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 40 | 10 |
| Niacin | n/a | 12.3 | 1.4 | 0.0 | 0.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 0.3 | 0.0 | n/a | 8.1 | n/a | 24 | 6 |
| Pantothenic acid | n/a | 3.9 | 0.6 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 1.5 | n/a | 6 | 2 |
| Phenylalanine | n/a | 1.0 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | 2 | 0 |
| Phosphorus | n/a | 285.0 | 156.6 | 0.0 | 33.3 | 4.6 | 4.4 | 7.9 | 2.3 | 0.4 | 1.3 | 29.5 | 22.5 | 1.2 | n/a | 217.9 | n/a | 767 | 192 |
| Phytosterols | n/a | n/a | n/a | 119.3 | n/a | n/a | 1.4 | 1.1 | 1.1 | 0.2 | 0.4 | 8.6 | n/a | n/a | n/a | n/a | n/a | 132 | 33 |
| Polyunsaturated Fat | n/a | 0.4 | 0.2 | 5.7 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 7 | 2 |
| Potassium | n/a | 228.0 | 1,290.5 | 0.5 | 248.4 | 12.0 | 41.7 | 28.2 | 17.8 | 2.8 | 9.1 | 291.5 | 160.6 | 15.2 | n/a | 1,925.0 | n/a | 4,271 | 1,068 |
| Proline | n/a | 0.9 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 1 | 0 |
| Protein | n/a | 19.5 | 6.1 | 0.0 | 1.6 | 0.2 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | 1.1 | 0.7 | 0.1 | n/a | 9.1 | n/a | 39 | 10 |
| Retinol | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Riboflavin | n/a | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 1 | 0 |
| Saturated Fat | n/a | 0.4 | 0.1 | 7.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 8 | 2 |
| Selenium | n/a | 45.3 | 3.1 | 0.0 | 0.5 | 0.4 | 0.1 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 2.7 | n/a | 53 | 13 |
| Serine | n/a | 1.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 2 | 0 |
| Sodium | n/a | 3.0 | 725.3 | 1.1 | 14.4 | 0.5 | 0.6 | 2.6 | 0.4 | 0.1 | 0.1 | 6.2 | 1.4 | 0.1 | n/a | 18.2 | n/a | 774 | 193 |
| Starch | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Sugar | n/a | n/a | 3.7 | 0.0 | 2.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.2 | 12.1 | 0.4 | n/a | n/a | n/a | 22 | 5 |
| Theobromine | n/a | n/a | 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 | n/a | 0 | 0 |
| Thiamin | n/a | 1.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 2 | 1 |
| Threonine | n/a | 0.7 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | 1 | 0 |
| Tocopherol, alpha | n/a | n/a | 6.4 | 7.7 | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | n/a | n/a | n/a | 16 | 4 |
| Tocopherol, beta | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat | n/a | 1.6 | 0.7 | 54.0 | 0.2 | 0.0 | 0.2 | 0.4 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 1.9 | n/a | 59 | 15 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
| Tyrosine | n/a | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 1 | 0 |
| Valine | n/a | 1.2 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 2 | 1 |
| Vitamin A, IU | n/a | 0.0 | 20,825.0 | 0.0 | 897.3 | 0.3 | 0.0 | 20.0 | 0.4 | 1.9 | 187.2 | 1,024.6 | 13.1 | 0.9 | n/a | 1,816.0 | n/a | 24,787 | 6,197 |
| Vitamin A, RAE | n/a | 0.0 | 1,041.9 | 0.0 | 45.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.1 | 9.4 | 51.7 | 0.7 | 0.0 | n/a | 90.8 | n/a | 1,241 | 310 |
| Vitamin B-12 | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Vitamin B-6 | n/a | 0.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 1.5 | n/a | 3 | 1 |
| Vitamin C | n/a | 0.0 | 102.1 | 0.0 | 16.9 | 0.9 | 0.4 | 0.1 | 0.0 | 0.0 | 0.3 | 16.9 | 0.8 | 5.7 | n/a | 1,666.2 | n/a | 1,811 | 453 |
| Vitamin D | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Water | n/a | 39.9 | 315.5 | 0.0 | 80.8 | 1.8 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 116.3 | 3.5 | 13.6 | n/a | 835.5 | n/a | 1,407 | 352 |
| Zinc | n/a | 3.3 | 1.2 | 0.0 | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1.5 | n/a | 7 | 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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