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.
2 tablespoons (27g) olive oil |
1 lb (454g) spinach |
1 medium (110g) red onions |
10 (30g) garlic cloves |
1 (61g) carrots |
1 small (118g) zucchini |
1/2 (60g) red bell peppers |
1/2 (93g) yellow bell peppers |
1 tablespoon (4g) parsley |
1 tablespoon (3g) basil |
1 tablespoon (1g) thyme |
1 tablespoon (1g) oregano |
600 g (600g) soft tofu |
8 (182g) lasagna noodles |
9 ounces (289g) pasta sauce |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.6 | 0.8 | n/a | 3 | 2 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.7 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.6 | 0.9 | n/a | 5 | 2 |
Ash (g) | 0.0 | 7.8 | 0.4 | 0.5 | 0.6 | 0.7 | 0.3 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 4.2 | 1.6 | 5.8 | 22 | 11 |
Aspartic acid (g) | 0.0 | 1.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 4.3 | 1.1 | n/a | 7 | 4 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.3 | 449.9 | 25.3 | 54.3 | 20.1 | 18.9 | 4.2 | 10.2 | 5.2 | 4.7 | 4.8 | 16.0 | 666.0 | 38.3 | 63.6 | 1,382 | 691 |
Calories | 238.7 | 104.5 | 44.0 | 44.7 | 25.0 | 20.1 | 18.4 | 25.1 | 1.4 | 0.6 | 1.2 | 2.7 | 366.0 | 676.7 | 251.5 | 1,821 | 910 |
Calories (kj) | 998.7 | 440.8 | 182.6 | 186.9 | 105.5 | 82.6 | 76.8 | 104.2 | 5.7 | 2.5 | 5.1 | 11.1 | 1,530.0 | 2,832.7 | 1,052.4 | 7,617 | 3,809 |
Carbohydrates (g) | 0.0 | 16.5 | 10.3 | 9.9 | 5.8 | 3.7 | 3.6 | 5.9 | 0.2 | 0.1 | 0.3 | 0.7 | 10.8 | 136.2 | 39.8 | 244 | 122 |
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 | 0.0 | 0.0 | 5.8 | 6 | 3 |
Copper (mg) | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.5 | 0.5 | 3 | 1 |
Cystine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.5 | n/a | 1 | 1 |
Dietary Fiber (g) | 0.0 | 10.0 | 1.9 | 0.6 | 1.7 | 1.2 | 1.2 | 0.8 | 0.1 | 0.0 | 0.2 | 0.4 | 1.2 | 5.8 | 7.5 | 33 | 16 |
Folate (mcg) | 0.0 | 881.5 | 20.9 | 0.9 | 11.6 | 28.3 | 27.4 | 24.2 | 5.8 | 1.8 | 0.5 | 2.4 | 264.0 | 432.3 | 37.6 | 1,739 | 870 |
Folate, DFE (mcg) | 0.0 | 881.5 | 20.9 | 0.9 | 11.6 | 28.3 | 27.4 | 24.2 | 5.8 | 1.8 | 0.5 | 2.4 | 264.0 | 713.2 | 37.6 | 2,020 | 1,010 |
Folate, food (mcg) | 0.0 | 881.5 | 20.9 | 0.9 | 11.6 | 28.3 | 27.4 | 24.2 | 5.8 | 1.8 | 0.5 | 2.4 | 264.0 | 32.8 | 37.6 | 1,340 | 670 |
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 | 0.0 | 399.5 | 0.0 | 399 | 200 |
Fructose | n/a | 0.7 | 1.4 | n/a | 0.3 | 1.6 | 1.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 6 | 3 |
Galactose | n/a | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.5 | 2.2 | n/a | 0.4 | 1.3 | 1.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 6 | 3 |
Glutamic acid (g) | 0.0 | 1.6 | 0.3 | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 6.8 | 8.4 | n/a | 18 | 9 |
Glycine (g) | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 0.8 | n/a | 3 | 2 |
Histidine (g) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 0.5 | n/a | 2 | 1 |
Hydroxyproline | 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 | 0 | 0 |
Iron (mg) | 0.2 | 12.3 | 0.2 | 0.5 | 0.2 | 0.4 | 0.3 | 0.4 | 0.2 | 0.1 | 0.2 | 0.4 | 6.7 | 6.0 | 2.1 | 30 | 15 |
Isoleucine (g) | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.9 | n/a | 4 | 2 |
Lactose | n/a | 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 | n/a | 0 | 0 |
Leucine (g) | 0.0 | 1.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 1.8 | n/a | 6 | 3 |
Lysine (g) | 0.0 | 0.8 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | 0.5 | n/a | 4 | 2 |
Magnesium (mg) | 0.0 | 359.0 | 11.0 | 7.5 | 7.3 | 21.2 | 7.1 | 11.2 | 1.9 | 1.7 | 1.9 | 2.7 | 162.0 | 96.7 | 60.7 | 752 | 376 |
Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 3.6 | n/a | 4 | 2 |
Manganese (mg) | 0.0 | 4.1 | 0.1 | 0.5 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 1.7 | 0.5 | 10 | 5 |
Methionine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.3 | n/a | 1 | 1 |
Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.3 | 1.7 | 27 | 13 |
Niacin (mg) | 0.0 | 3.3 | 0.1 | 0.2 | 0.6 | 0.5 | 0.6 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 3.2 | 13.1 | 11.3 | 34 | 17 |
Pantothenic acid (mg) | 0.0 | 0.3 | 0.1 | 0.2 | 0.2 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.8 | 0.2 | 3 | 1 |
Phenylalanine (g) | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.9 | 1.2 | n/a | 4 | 2 |
Phosphorus (mg) | 0.0 | 222.7 | 31.9 | 45.9 | 21.4 | 44.8 | 15.5 | 22.3 | 2.2 | 1.5 | 1.3 | 1.5 | 552.0 | 344.7 | 104.1 | 1,412 | 706 |
Phytosterols (mg) | 59.7 | 40.9 | 16.5 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 2.0 | n/a | n/a | n/a | 119 | 60 |
Polyunsaturated Fat (g) | 2.8 | 0.7 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 12.5 | 1.0 | 3.4 | 21 | 10 |
Potassium (mg) | 0.3 | 2,535.6 | 160.6 | 120.3 | 195.2 | 308.0 | 125.5 | 197.2 | 21.1 | 7.8 | 7.3 | 12.6 | 720.0 | 406.8 | 913.6 | 5,732 | 2,866 |
Proline (g) | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.1 | 2.9 | n/a | 6 | 3 |
Protein (g) | 0.0 | 13.0 | 1.2 | 1.9 | 0.6 | 1.4 | 0.6 | 0.9 | 0.1 | 0.1 | 0.1 | 0.1 | 39.3 | 23.8 | 5.1 | 88 | 44 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 0.2 | 2 | 1 |
Saturated Fat (g) | 3.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.2 | 0.5 | 2.0 | 10 | 5 |
Selenium (mcg) | 0.0 | 4.5 | 0.6 | 4.3 | 0.1 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 53.4 | 115.3 | 4.0 | 183 | 91 |
Serine (g) | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.9 | 1.1 | n/a | 4 | 2 |
Sodium (mg) | 0.5 | 359.0 | 4.4 | 5.1 | 42.1 | 9.4 | 2.4 | 1.9 | 2.1 | 0.1 | 0.1 | 0.3 | 48.0 | 10.9 | 1,185.4 | 1,672 | 836 |
Starch | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 113.9 | n/a | 115 | 57 |
Sucrose | n/a | 0.3 | 1.1 | n/a | 2.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.9 | n/a | 5 | 2 |
Sugar (g) | 0.0 | 1.9 | 4.7 | 0.3 | 2.9 | 3.0 | 2.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | 4.2 | 4.9 | 25.6 | 50 | 25 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.6 | 0.1 | 3 | 1 |
Threonine (g) | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.8 | n/a | 3 | 2 |
Tocopherol, alpha (mg) | 3.9 | 9.2 | 0.0 | 0.0 | 0.4 | 0.1 | 0.9 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.2 | 6.9 | 22 | 11 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.2 | 0.8 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 1.6 | n/a | 3 | 1 |
Total Fat (g) | 27.0 | 1.8 | 0.1 | 0.2 | 0.1 | 0.4 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 22.1 | 2.8 | 7.8 | 63 | 31 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Tryptophan (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | n/a | 1 | 1 |
Tyrosine (g) | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 0.4 | n/a | 2 | 1 |
Valine (g) | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 1.1 | n/a | 4 | 2 |
Vitamin A, IU (IU) | 0.0 | 42,609.1 | 2.2 | 2.7 | 10,190.7 | 236.0 | 1,862.9 | 186.0 | 320.1 | 139.8 | 56.7 | 17.0 | 42.0 | 0.0 | 2,174.2 | 57,839 | 28,920 |
Vitamin A, RAE (mcg) | 0.0 | 2,131.1 | 0.0 | 0.0 | 509.4 | 11.8 | 93.4 | 9.3 | 16.0 | 7.0 | 2.8 | 0.9 | 0.0 | 0.0 | 109.9 | 2,892 | 1,446 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.9 | 0.1 | 0.4 | 0.1 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.5 | 3 | 2 |
Vitamin C (mg) | 0.0 | 127.7 | 8.1 | 9.4 | 3.6 | 21.1 | 76.0 | 170.7 | 5.1 | 0.5 | 1.9 | 0.0 | 1.2 | 0.0 | 5.8 | 431 | 215 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 0.0 | 415.3 | 98.0 | 17.6 | 53.9 | 111.9 | 54.9 | 85.6 | 3.3 | 2.4 | 0.8 | 0.1 | 523.6 | 18.1 | 231.3 | 1,617 | 808 |
Zinc (mg) | 0.0 | 2.4 | 0.2 | 0.3 | 0.1 | 0.4 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3.8 | 2.6 | 1.6 | 12 | 6 |
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