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    Nutritional Facts: Risotto of Pumpkin With Rocket and Parmesan

    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.

      300 g (300g)
    pumpkin
    200 g (200g)
    risotto rice
    500 ml (516g)
    hot chicken stock
    250 ml (250g)
    hot water
    100 g (100g)
    pumpkin
    25 g (25g)
    parmesan cheese
    1 to taste (0g)
    rocket
    1 to taste (0g)
    butter
    1 to taste (0g)
    salt
    1 to taste (0g)
    pepper
    1 to taste (0g)
    olive oil
    Total 1 serving
    Alanine (g) 0.1 0.3 n/a n/a 0.0 0.3 n/a n/a n/a n/a n/a 1 0
    Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Arginine (g) 0.2 0.4 n/a n/a 0.1 0.4 n/a n/a n/a n/a n/a 1 0
    Ash (g) 2.4 0.4 5.3 0.3 0.8 2.0 n/a n/a n/a n/a n/a 11 3
    Aspartic acid (g) 0.3 0.4 n/a n/a 0.1 0.7 n/a n/a n/a n/a n/a 2 0
    Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Calcium (mg) 63.0 2.0 20.6 7.5 21.0 277.3 n/a n/a n/a n/a n/a 391 98
    Calories 78.0 260.0 82.5 0.0 26.0 107.8 n/a n/a n/a n/a n/a 554 139
    Calories (kj) 327.0 1,088.0 345.5 0.0 109.0 451.3 n/a n/a n/a n/a n/a 2,321 580
    Carbohydrates (g) 19.5 57.5 2.0 0.0 6.5 1.0 n/a n/a n/a n/a n/a 86 22
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 22.0 n/a n/a n/a n/a n/a 22 6
    Copper (mg) 0.4 0.1 0.3 0.0 0.1 0.1 n/a n/a n/a n/a n/a 1 0
    Cystine (g) 0.0 0.1 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Dietary Fiber (g) 1.5 n/a 0.0 0.0 0.5 0.0 n/a n/a n/a n/a n/a 2 1
    Folate (mcg) 48.0 118.0 10.3 0.0 16.0 2.5 n/a n/a n/a n/a n/a 195 49
    Folate, DFE (mcg) 48.0 198.0 10.3 0.0 16.0 2.5 n/a n/a n/a n/a n/a 275 69
    Folate, food (mcg) 48.0 4.0 10.3 0.0 16.0 2.5 n/a n/a n/a n/a n/a 81 20
    Folic acid (mcg) 0.0 114.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 114 28
    Fructose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Galactose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Glutamic acid (g) 0.6 0.9 n/a n/a 0.2 2.2 n/a n/a n/a n/a n/a 4 1
    Glycine (g) 0.1 0.2 n/a n/a 0.0 0.2 n/a n/a n/a n/a n/a 1 0
    Histidine (g) 0.0 0.1 n/a n/a 0.0 0.3 n/a n/a n/a n/a n/a 0 0
    Iron (mg) 2.4 2.9 1.1 0.0 0.8 0.2 n/a n/a n/a n/a n/a 7 2
    Isoleucine (g) 0.1 0.2 n/a n/a 0.0 0.5 n/a n/a n/a n/a n/a 1 0
    Lactose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Leucine (g) 0.1 0.4 n/a n/a 0.0 0.9 n/a n/a n/a n/a n/a 2 0
    Lysine (g) 0.2 0.2 n/a n/a 0.1 0.7 n/a n/a n/a n/a n/a 1 0
    Magnesium (mg) 36.0 16.0 5.2 2.5 12.0 9.5 n/a n/a n/a n/a n/a 81 20
    Maltose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Manganese (mg) 0.4 0.7 0.5 0.0 0.1 0.0 n/a n/a n/a n/a n/a 2 0
    Methionine (g) 0.0 0.1 n/a n/a 0.0 0.3 n/a n/a n/a n/a n/a 0 0
    Monounsaturated Fat (g) 0.0 0.1 1.2 0.0 0.0 2.1 n/a n/a n/a n/a n/a 3 1
    Niacin (mg) 1.8 3.0 7.1 0.0 0.6 0.0 n/a n/a n/a n/a n/a 12 3
    Pantothenic acid (mg) 0.9 0.8 0.1 0.0 0.3 0.1 n/a n/a n/a n/a n/a 2 1
    Phenylalanine (g) 0.1 0.3 n/a n/a 0.0 0.5 n/a n/a n/a n/a n/a 1 0
    Phosphorus (mg) 132.0 66.0 154.7 0.0 44.0 182.3 n/a n/a n/a n/a n/a 579 145
    Phytosterols (mg) 36.0 n/a n/a n/a 12.0 n/a n/a n/a n/a n/a n/a 48 12
    Polyunsaturated Fat (g) 0.0 0.1 0.6 0.0 0.0 0.3 n/a n/a n/a n/a n/a 1 0
    Potassium (mg) 1,020.0 52.0 443.4 2.5 340.0 31.3 n/a n/a n/a n/a n/a 1,889 472
    Proline (g) 0.1 0.2 n/a n/a 0.0 1.2 n/a n/a n/a n/a n/a 1 0
    Protein (g) 3.0 4.7 10.4 0.0 1.0 9.6 n/a n/a n/a n/a n/a 29 7
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 55.8 n/a n/a n/a n/a n/a 56 14
    Riboflavin (mg) 0.3 0.0 0.1 0.0 0.1 0.1 n/a n/a n/a n/a n/a 1 0
    Saturated Fat (g) 0.2 0.1 0.8 0.0 0.1 4.3 n/a n/a n/a n/a n/a 5 1
    Selenium (mcg) 0.9 15.0 0.0 0.0 0.3 4.4 n/a n/a n/a n/a n/a 21 5
    Serine (g) 0.1 0.2 n/a n/a 0.0 0.6 n/a n/a n/a n/a n/a 1 0
    Sodium (mg) 3.0 0.0 1,577.7 7.5 1.0 382.3 n/a n/a n/a n/a n/a 1,971 493
    Sucrose n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Sugar (g) 4.1 n/a 1.5 0.0 1.4 0.2 n/a n/a n/a n/a n/a 7 2
    Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Thiamin (mg) 0.2 0.3 0.0 0.0 0.1 0.0 n/a n/a n/a n/a n/a 1 0
    Threonine (g) 0.1 0.2 n/a n/a 0.0 0.4 n/a n/a n/a n/a n/a 1 0
    Tocopherol, alpha (mg) 3.2 n/a 0.1 0.0 1.1 0.1 n/a n/a n/a n/a n/a 4 1
    Total Fat (g) 0.3 0.4 2.9 0.0 0.1 7.2 n/a n/a n/a n/a n/a 11 3
    Tryptophan (g) 0.0 0.1 n/a n/a 0.0 0.1 n/a n/a n/a n/a n/a 0 0
    Tyrosine (g) 0.1 0.2 n/a n/a 0.0 0.6 n/a n/a n/a n/a n/a 1 0
    Valine (g) 0.1 0.3 n/a n/a 0.0 0.6 n/a n/a n/a n/a n/a 1 0
    Vitamin A, IU (IU) 22,152.0 0.0 0.0 0.0 7,384.0 216.3 n/a n/a n/a n/a n/a 29,752 7,438
    Vitamin A, RAE (mcg) 1,107.0 0.0 0.0 0.0 369.0 57.3 n/a n/a n/a n/a n/a 1,533 383
    Vitamin B-12 (mcg) 0.0 0.0 0.5 0.0 0.0 0.6 n/a n/a n/a n/a n/a 1 0
    Vitamin B-6 (mg) 0.2 0.1 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0 0
    Vitamin C (mg) 27.0 0.0 0.0 0.0 9.0 0.0 n/a n/a n/a n/a n/a 36 9
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 5.3 n/a n/a n/a n/a n/a 5 1
    Water (g) 274.8 137.1 494.7 249.9 91.6 5.2 n/a n/a n/a n/a n/a 1,253 313
    Zinc (mg) 1.0 0.8 0.5 0.0 0.3 1.0 n/a n/a n/a n/a n/a 4 1

    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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