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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5 cups (0g) vegetable stock |
8 cups (1,896g) water |
4 (12g) garlic cloves |
8 (120g) green onions |
3 cups (384g) raw carrots |
4 cups (532g) sweet potatoes |
3 cups (267g) purple cabbage |
3 cups (300g) green beans |
1 cup (154g) sweet corn |
10 ounces (284g) spinach |
4 cups (720g) chopped tomatoes |
4 ounces (114g) tomato sauce |
10 ounces (284g) squash puree |
10 ounces (286g) pumpkin puree |
2 tablespoons (33g) miso |
1 cup (237g) hot water |
1/4 cup (4g) fresh oregano |
1/4 cup (10g) fresh thyme |
Total | 1 serving | |
| Alanine | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.4 | 0.1 | 0.3 | 0.5 | 0.4 | 0.2 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | n/a | 3 | 0 |
| Alcohol | 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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | n/a | 0.1 | 0.2 | 0.3 | 0.3 | 0.2 | 0.2 | 0.2 | 0.5 | 0.2 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | 0.0 | n/a | 3 | 0 |
| Ash | n/a | 1.9 | 0.2 | 1.0 | 3.7 | 5.3 | 1.7 | 2.0 | 1.0 | 4.9 | 3.6 | 2.3 | 1.6 | 2.3 | 4.2 | 0.2 | 0.3 | 0.3 | 36 | 2 |
| Aspartic acid | n/a | n/a | 0.1 | 0.2 | 0.7 | 2.0 | 0.4 | 0.8 | 0.4 | 0.7 | 1.0 | 0.2 | 0.4 | 0.3 | 0.4 | n/a | 0.0 | n/a | 8 | 1 |
| Caffeine | 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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium | n/a | 56.9 | 21.7 | 86.4 | 126.7 | 159.6 | 120.2 | 111.0 | 3.1 | 281.2 | 72.0 | 14.9 | 79.4 | 60.0 | 18.8 | 7.1 | 63.9 | 38.9 | 1,322 | 88 |
| Calories | n/a | 0.0 | 17.9 | 38.4 | 157.4 | 457.5 | 82.8 | 93.0 | 132.4 | 65.3 | 129.6 | 27.4 | 96.4 | 74.3 | 65.7 | 0.0 | 10.6 | 9.7 | 1,458 | 97 |
| Calories (kj) | n/a | 0.0 | 74.8 | 162.0 | 664.3 | 1,909.9 | 347.1 | 393.0 | 551.3 | 275.5 | 532.8 | 114.3 | 405.4 | 311.4 | 274.2 | 0.0 | 44.3 | 40.6 | 6,101 | 407 |
| Carbohydrates | n/a | 0.0 | 4.0 | 8.8 | 36.8 | 107.0 | 19.7 | 20.9 | 29.3 | 10.3 | 28.0 | 6.1 | 24.4 | 18.6 | 8.7 | 0.0 | 2.8 | 2.3 | 328 | 22 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper | n/a | 0.2 | 0.0 | 0.1 | 0.2 | 0.8 | 0.0 | 0.2 | 0.1 | 0.4 | 0.4 | 0.1 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Cystine | n/a | n/a | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.3 | 3.1 | 10.8 | 16.0 | 5.6 | 8.1 | 4.2 | 6.2 | 8.6 | 1.7 | 4.3 | 1.4 | 1.8 | 0.0 | 1.7 | 1.3 | 75 | 5 |
| Folate | n/a | 0.0 | 0.4 | 76.8 | 73.0 | 58.5 | 48.1 | 99.0 | 70.8 | 551.0 | 108.0 | 12.6 | 68.0 | 45.7 | 6.3 | 0.0 | 9.5 | 4.3 | 1,232 | 82 |
| Folate, DFE | n/a | 0.0 | 0.4 | 76.8 | 73.0 | 58.5 | 48.1 | 99.0 | 70.8 | 551.0 | 108.0 | 12.6 | 68.0 | 45.7 | 6.3 | 0.0 | 9.5 | 4.3 | 1,232 | 82 |
| Folate, food | n/a | 0.0 | 0.4 | 76.8 | 73.0 | 58.5 | 48.1 | 99.0 | 70.8 | 551.0 | 108.0 | 12.6 | 68.0 | 45.7 | 6.3 | 0.0 | 9.5 | 4.3 | 1,232 | 82 |
| Folic acid | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 2.1 | 3.7 | 4.0 | 4.2 | n/a | 0.4 | 9.9 | 1.9 | n/a | n/a | 2.0 | n/a | 0.0 | n/a | 28 | 2 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 2.3 | 5.1 | 4.6 | 4.5 | n/a | 0.3 | 9.0 | 2.7 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 29 | 2 |
| Glutamic acid | n/a | n/a | 0.1 | 0.5 | 1.4 | 0.8 | 0.9 | 0.6 | 1.0 | 1.0 | 3.1 | 0.7 | 0.7 | 0.5 | 0.6 | n/a | 0.0 | n/a | 12 | 1 |
| Glycine | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | 0.2 | 0.2 | 0.4 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | n/a | 2 | 0 |
| Histidine | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 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 | n/a | 0 | 0 |
| Iron | n/a | 0.0 | 0.2 | 1.8 | 1.2 | 3.2 | 2.1 | 3.1 | 0.8 | 7.7 | 1.9 | 1.2 | 1.6 | 2.3 | 0.8 | 0.0 | 1.5 | 1.7 | 31 | 2 |
| Isoleucine | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.3 | 0.1 | 0.2 | 0.2 | 0.4 | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 2 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.5 | 0.1 | 0.3 | 0.5 | 0.6 | 0.2 | 0.0 | 0.2 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 4 | 0 |
| Lysine | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.4 | 0.1 | 0.3 | 0.2 | 0.5 | 0.2 | 0.0 | 0.2 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 3 | 0 |
| Magnesium | n/a | 19.0 | 3.0 | 24.0 | 46.1 | 133.0 | 42.7 | 75.0 | 57.0 | 224.4 | 79.2 | 18.3 | 39.7 | 34.3 | 15.8 | 2.4 | 10.8 | 15.4 | 840 | 56 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese | n/a | 0.0 | 0.2 | 0.2 | 0.5 | 1.4 | 0.6 | 0.6 | 0.2 | 2.5 | 0.8 | 0.1 | 0.5 | 0.4 | 0.3 | 0.0 | 0.2 | 0.2 | 9 | 1 |
| Methionine | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Niacin | n/a | 0.0 | 0.1 | 0.6 | 3.8 | 3.0 | 1.1 | 2.2 | 2.6 | 2.1 | 4.3 | 1.1 | 1.4 | 1.7 | 0.3 | 0.0 | 0.2 | 0.2 | 25 | 2 |
| Pantothenic acid | n/a | 0.0 | 0.1 | 0.1 | 1.0 | 4.3 | 0.4 | 0.7 | 1.2 | 0.2 | 0.6 | 0.4 | 0.5 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 10 | 1 |
| Phenylalanine | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.5 | 0.1 | 0.2 | 0.2 | 0.4 | 0.2 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | n/a | 2 | 0 |
| Phosphorus | n/a | 0.0 | 18.4 | 44.4 | 134.4 | 250.0 | 80.1 | 114.0 | 137.1 | 139.2 | 172.8 | 29.7 | 65.2 | 125.7 | 52.5 | 0.0 | 5.9 | 10.2 | 1,380 | 92 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 63.8 | n/a | n/a | n/a | 25.6 | 50.4 | n/a | n/a | 34.3 | n/a | n/a | 8.1 | n/a | 182 | 12 |
| Polyunsaturated Fat | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.2 | 0.3 | 0.9 | 0.5 | 0.6 | 0.1 | 0.2 | 0.0 | 1.1 | 0.0 | 0.1 | 0.1 | 5 | 0 |
| Potassium | n/a | 19.0 | 48.1 | 331.2 | 1,228.8 | 1,792.8 | 648.8 | 633.0 | 415.8 | 1,584.7 | 1,706.4 | 378.3 | 992.3 | 971.4 | 69.3 | 2.4 | 50.4 | 58.5 | 10,931 | 729 |
| Proline | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | 0.2 | 0.4 | 0.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.1 | n/a | 2 | 0 |
| Protein | n/a | 0.0 | 0.8 | 2.2 | 3.6 | 8.4 | 3.8 | 5.5 | 5.0 | 8.1 | 6.3 | 1.5 | 2.7 | 2.9 | 3.9 | 0.0 | 0.4 | 0.5 | 55 | 4 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.2 | 0.3 | 0.1 | 0.5 | 0.1 | 0.1 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Saturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Selenium | n/a | 0.0 | 1.7 | 0.7 | 0.4 | 3.2 | 1.6 | 1.8 | 0.9 | 2.8 | 0.0 | 0.2 | 1.1 | 0.9 | 2.3 | 0.0 | 0.2 | n/a | 18 | 1 |
| Serine | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.5 | 0.2 | 0.3 | 0.2 | 0.3 | 0.2 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | n/a | 3 | 0 |
| Sodium | n/a | 56.9 | 2.0 | 19.2 | 265.0 | 292.6 | 72.1 | 18.0 | 23.1 | 224.4 | 36.0 | 598.9 | 11.3 | 2.9 | 1,230.2 | 7.1 | 1.0 | 0.9 | 2,861 | 191 |
| Starch | n/a | n/a | n/a | n/a | 5.5 | 67.3 | 0.0 | 2.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 75 | 5 |
| Sucrose | n/a | n/a | n/a | n/a | 13.8 | 13.4 | 1.6 | 1.1 | n/a | 0.2 | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 30 | 2 |
| Sugar | n/a | 0.0 | 0.1 | 2.8 | 18.2 | 22.2 | 10.2 | 9.8 | 5.0 | 1.2 | 18.9 | 4.9 | 6.2 | 3.9 | 2.0 | 0.0 | 0.2 | n/a | 106 | 7 |
| Theobromine | 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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.4 | 0.2 | 0.2 | 0.3 | 0.2 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine | n/a | n/a | 0.0 | 0.1 | 0.7 | 0.4 | 0.1 | 0.2 | 0.2 | 0.3 | 0.2 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 3 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.0 | 0.7 | 2.5 | 1.4 | 0.3 | 1.2 | 0.1 | 5.8 | 3.9 | 1.6 | 0.3 | 3.0 | 0.0 | 0.0 | 0.7 | n/a | 22 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 0.9 | 0.1 | n/a | n/a | n/a | n/a | 1.0 | n/a | 2 | 0 |
| Total Fat | n/a | 0.0 | 0.1 | 0.2 | 0.9 | 0.3 | 0.4 | 0.7 | 1.8 | 1.1 | 1.4 | 0.2 | 0.4 | 0.3 | 2.0 | 0.0 | 0.2 | 0.2 | 10 | 1 |
| 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 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 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 |
| Tryptophan | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine | n/a | n/a | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | 0.1 | 0.2 | 0.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 2 | 0 |
| Valine | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.5 | 0.1 | 0.3 | 0.3 | 0.5 | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 3 | 0 |
| Vitamin A, IU | n/a | 0.0 | 1.1 | 1,196.4 | 64,151.0 | 75,474.8 | 2,979.7 | 2,070.0 | 1.5 | 26,630.7 | 5,997.6 | 494.9 | 3,875.7 | 21,097.1 | 28.7 | 0.0 | 68.0 | 456.1 | 204,523 | 13,635 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 60.0 | 3,206.4 | 3,771.9 | 149.5 | 105.0 | 0.0 | 1,332.0 | 302.4 | 25.1 | 192.8 | 1,054.3 | 1.3 | 0.0 | 3.4 | 22.8 | 10,227 | 682 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 1.1 | 0.6 | 0.4 | 0.1 | 0.6 | 0.6 | 0.1 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Vitamin C | n/a | 0.0 | 3.7 | 22.6 | 22.7 | 12.8 | 152.2 | 36.6 | 10.5 | 79.8 | 98.6 | 8.0 | 34.9 | 25.7 | 0.0 | 0.0 | 0.1 | 15.4 | 523 | 35 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water | n/a | 1,894.1 | 7.0 | 107.8 | 339.0 | 411.1 | 241.3 | 271.0 | 117.0 | 259.6 | 680.5 | 104.1 | 254.5 | 261.7 | 14.2 | 236.8 | 0.4 | 6.3 | 5,206 | 347 |
| Zinc | n/a | 0.0 | 0.1 | 0.5 | 0.9 | 1.6 | 0.6 | 0.7 | 0.7 | 1.5 | 1.2 | 0.2 | 0.6 | 0.9 | 0.8 | 0.0 | 0.1 | 0.2 | 11 | 1 |
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