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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4 ounces (114g) ziti pasta |
1 to taste (0g) nonstick cooking spray |
2 medium (220g) onions |
2 (6g) garlic cloves |
2 medium (122g) carrots |
1 (119g) green peppers |
1 medium (196g) zucchini |
16 ounces (454g) diced tomatoes |
8 ounces (229g) tomato sauce |
1 teaspoon (0g) oregano |
16 ounces (328g) black beans |
10 ounces (284g) frozen corn |
2 tablespoons (18g) green chilies |
8 ounces (0g) fat-free ricotta cheese |
4 ounces (120g) monterey jack cheese |
Total | 1 serving | |
| Alanine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 1.2 | 0.8 | 0.0 | n/a | 0.8 | 4 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.5 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 1.8 | 0.3 | 0.0 | n/a | 1.1 | 4 | 1 |
| Ash (g) | 1.0 | n/a | 0.8 | 0.1 | 1.2 | 0.5 | 1.1 | 2.3 | 4.6 | 0.0 | 3.8 | 1.4 | 0.1 | n/a | 4.3 | 21 | 4 |
| Aspartic acid (g) | 0.7 | n/a | 0.2 | 0.0 | 0.2 | 0.2 | 0.3 | 0.6 | 0.5 | 0.0 | 3.5 | 0.7 | 0.1 | n/a | 1.9 | 9 | 1 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 23.9 | n/a | 50.6 | 10.9 | 40.3 | 11.9 | 31.4 | 45.4 | 29.7 | 5.3 | 88.5 | 11.4 | 3.3 | n/a | 898.3 | 1,251 | 208 |
| Calories | 422.9 | n/a | 88.0 | 8.9 | 50.0 | 23.8 | 33.3 | 81.6 | 54.9 | 0.9 | 432.5 | 249.9 | 7.4 | n/a | 449.2 | 1,903 | 317 |
| Calories (kj) | 1,770.4 | n/a | 365.2 | 37.4 | 211.1 | 100.0 | 137.2 | 335.7 | 228.6 | 3.7 | 1,808.5 | 1,048.0 | 30.7 | n/a | 1,880.9 | 7,957 | 1,326 |
| Carbohydrates (g) | 85.1 | n/a | 20.5 | 2.0 | 11.7 | 5.5 | 6.1 | 17.6 | 12.3 | 0.2 | 77.7 | 59.1 | 1.7 | n/a | 0.8 | 300 | 50 |
| Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 107.2 | 107 | 18 |
| Copper (mg) | 0.3 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.3 | 0.0 | 0.7 | 0.1 | 0.0 | n/a | 0.0 | 2 | 0 |
| Cystine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 3.6 | n/a | 3.7 | 0.1 | 3.4 | 2.0 | 2.0 | 5.4 | 3.4 | 0.1 | 28.5 | 6.8 | 0.3 | n/a | 0.0 | 60 | 10 |
| Folate (mcg) | 270.2 | n/a | 41.8 | 0.2 | 23.2 | 11.9 | 47.0 | 68.0 | 25.1 | 0.8 | 488.2 | 102.2 | 4.2 | n/a | 21.7 | 1,105 | 184 |
| Folate, DFE (mcg) | 445.7 | n/a | 41.8 | 0.2 | 23.2 | 11.9 | 47.0 | 68.0 | 25.1 | 0.8 | 488.2 | 102.2 | 4.2 | n/a | 21.7 | 1,280 | 213 |
| Folate, food (mcg) | 20.5 | n/a | 41.8 | 0.2 | 23.2 | 11.9 | 47.0 | 68.0 | 25.1 | 0.8 | 488.2 | 102.2 | 4.2 | n/a | 21.7 | 855 | 142 |
| Folic acid (mcg) | 249.7 | n/a | 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 | 250 | 42 |
| Fructose (g) | 0.1 | n/a | 2.8 | n/a | 0.7 | 1.3 | 2.7 | 6.2 | 3.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | 18 | 3 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.1 | n/a | 4.3 | n/a | 0.7 | 1.4 | 2.1 | 5.7 | 5.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | 20 | 3 |
| Glutamic acid (g) | 5.2 | n/a | 0.6 | 0.0 | 0.4 | 0.2 | 0.3 | 2.0 | 1.5 | 0.0 | 4.4 | 1.7 | 0.0 | n/a | 7.2 | 24 | 4 |
| Glycine (g) | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 1.1 | 0.3 | 0.0 | n/a | 0.5 | 3 | 0 |
| Histidine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.8 | 0.2 | 0.0 | n/a | 1.0 | 3 | 0 |
| Hydroxyproline (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 3.8 | n/a | 0.5 | 0.1 | 0.4 | 0.4 | 0.7 | 1.2 | 2.3 | 0.1 | 6.9 | 1.2 | 0.2 | n/a | 0.9 | 19 | 3 |
| Isoleucine (g) | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 1.3 | 0.3 | 0.0 | n/a | 1.8 | 4 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.1 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 2.3 | 0.9 | 0.0 | n/a | 2.8 | 8 | 1 |
| Lysine (g) | 0.3 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 2.0 | 0.4 | 0.0 | n/a | 2.5 | 6 | 1 |
| Magnesium (mg) | 60.4 | n/a | 22.0 | 1.5 | 14.6 | 11.9 | 35.3 | 49.9 | 36.6 | 0.9 | 229.3 | 51.1 | 4.6 | n/a | 32.5 | 551 | 92 |
| Maltose (g) | 2.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Manganese (mg) | 1.0 | n/a | 0.3 | 0.1 | 0.2 | 0.1 | 0.3 | 0.5 | 0.2 | 0.0 | 1.5 | 0.4 | 0.0 | n/a | 0.0 | 5 | 1 |
| Methionine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | n/a | 0.8 | 2 | 0 |
| Monounsaturated Fat (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.6 | 0.0 | n/a | 10.5 | 12 | 2 |
| Niacin (mg) | 8.2 | n/a | 0.3 | 0.0 | 1.2 | 0.6 | 0.9 | 2.7 | 2.2 | 0.0 | 1.7 | 4.9 | 0.2 | n/a | 0.1 | 23 | 4 |
| Pantothenic acid (mg) | 0.5 | n/a | 0.3 | 0.0 | 0.3 | 0.1 | 0.4 | 0.4 | 0.7 | 0.0 | 0.8 | 0.8 | 0.0 | n/a | 0.3 | 5 | 1 |
| Phenylalanine (g) | 0.8 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 1.6 | 0.4 | 0.0 | n/a | 1.6 | 5 | 1 |
| Phosphorus (mg) | 215.5 | n/a | 63.8 | 9.2 | 42.7 | 23.8 | 74.5 | 108.9 | 59.4 | 0.5 | 458.7 | 196.0 | 8.5 | n/a | 534.6 | 1,796 | 299 |
| Phytosterols | n/a | n/a | 33.0 | n/a | n/a | 10.7 | n/a | 31.8 | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | 76 | 13 |
| Polyunsaturated Fat (g) | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.4 | 0.2 | 0.0 | 0.8 | 1.0 | 0.0 | n/a | 1.1 | 5 | 1 |
| Potassium (mg) | 254.2 | n/a | 321.2 | 24.1 | 390.4 | 208.3 | 511.6 | 1,075.0 | 756.6 | 4.2 | 1,163.1 | 596.4 | 62.5 | n/a | 97.5 | 5,465 | 911 |
| Proline (g) | 1.8 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 1.2 | 0.8 | 0.0 | n/a | 3.3 | 7 | 1 |
| Protein (g) | 14.9 | n/a | 2.4 | 0.4 | 1.1 | 1.0 | 2.4 | 4.0 | 3.0 | 0.0 | 29.0 | 8.6 | 0.4 | n/a | 29.5 | 97 | 16 |
| Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 231.2 | 231 | 39 |
| Riboflavin (mg) | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 0.5 | 2 | 0 |
| Saturated Fat (g) | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.5 | 0.3 | 0.0 | n/a | 23.0 | 25 | 4 |
| Selenium (mcg) | 72.0 | n/a | 1.1 | 0.9 | 0.1 | 0.0 | 0.4 | 0.0 | 0.5 | 0.0 | 3.9 | 2.0 | 0.1 | n/a | 17.5 | 98 | 16 |
| Serine (g) | 0.7 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 1.6 | 0.4 | 0.0 | n/a | 1.7 | 5 | 1 |
| Sodium (mg) | 6.8 | n/a | 8.8 | 1.0 | 84.2 | 3.6 | 15.7 | 22.7 | 1,197.7 | 0.1 | 3.3 | 8.5 | 1.3 | n/a | 645.4 | 1,999 | 333 |
| Starch (g) | 71.2 | n/a | 0.0 | n/a | 1.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 73 | 12 |
| Sucrose (g) | 0.5 | n/a | 2.2 | n/a | 4.4 | 0.1 | 0.1 | 0.0 | 0.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Sugar (g) | 3.0 | n/a | 9.3 | 0.1 | 5.8 | 2.9 | 4.9 | 11.9 | 9.7 | 0.0 | n/a | n/a | 0.9 | n/a | 0.6 | 49 | 8 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.8 | 0.2 | 0.0 | n/a | 0.0 | 3 | 0 |
| Threonine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 1.2 | 0.3 | 0.0 | n/a | 1.0 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.1 | n/a | 0.0 | 0.0 | 0.8 | 0.4 | 0.2 | 2.4 | 3.2 | 0.1 | n/a | n/a | 0.1 | n/a | 0.3 | 8 | 1 |
| Tocopherol, beta (mg) | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 1.7 | n/a | 0.2 | 0.0 | 0.3 | 0.2 | 0.6 | 0.9 | 0.4 | 0.0 | 1.8 | 2.2 | 0.0 | n/a | 36.5 | 45 | 7 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.4 | 1 | 0 |
| Tyrosine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 0.3 | 0.0 | n/a | 1.4 | 3 | 1 |
| Valine (g) | 0.7 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 1.5 | 0.5 | 0.0 | n/a | 2.0 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | n/a | 4.4 | 0.5 | 20,381.3 | 440.3 | 392.0 | 3,778.4 | 989.7 | 5.7 | 19.7 | 0.0 | 216.7 | n/a | 926.0 | 27,155 | 4,526 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 0.0 | 0.0 | 1,018.7 | 21.4 | 19.6 | 190.5 | 50.3 | 0.3 | 0.0 | 0.0 | 10.8 | n/a | 238.4 | 1,550 | 258 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | n/a | 0.3 | 0.1 | 0.2 | 0.3 | 0.3 | 0.4 | 0.2 | 0.0 | 0.2 | 0.5 | 0.1 | n/a | 0.1 | 3 | 0 |
| Vitamin C (mg) | 0.0 | n/a | 16.3 | 1.9 | 7.2 | 95.7 | 35.1 | 62.1 | 16.0 | 0.0 | 0.0 | 18.2 | 44.6 | n/a | 0.0 | 297 | 50 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 26.5 | 26 | 4 |
| Water (g) | 11.3 | n/a | 196.0 | 3.5 | 107.7 | 111.7 | 185.8 | 428.7 | 208.3 | 0.0 | 215.4 | 212.8 | 16.1 | n/a | 49.4 | 1,747 | 291 |
| Zinc (mg) | 1.6 | n/a | 0.4 | 0.1 | 0.3 | 0.2 | 0.6 | 0.8 | 0.5 | 0.0 | 3.7 | 1.1 | 0.1 | n/a | 3.6 | 13 | 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.