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Nutritional Facts: Roasted Pumpkin and Sweet Potato Pilau

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 cups (232g)
fresh pumpkin
1 1/2 cups (200g)
sweet potatoes
1 to taste (0g)
cooking spray
2 teaspoons (9g)
olive oil
1 cup (160g)
diced onions
1/3 cup (34g)
celery
2 teaspoons (6g)
garlic
4 cups (0g)
reduced-sodium fat-free chicken broth
1 cup (185g)
brown rice
2 teaspoons (1g)
fresh sage
1/2 teaspoon (1g)
fresh ground black pepper
1/4 teaspoon (2g)
salt
1 (0g)
bay leaves
Total 1 serving
Alanine (g) 0.1 0.2 n/a 0.0 0.0 0.0 0.0 n/a 0.9 n/a 0.0 0.0 n/a 1 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.1 0.1 n/a 0.0 0.2 0.0 0.0 n/a 1.1 n/a 0.0 0.0 n/a 2 0
Ash (g) 1.9 2.0 n/a 0.0 0.6 0.3 0.1 n/a 2.8 0.1 0.1 1.5 0.0 9 2
Aspartic acid (g) 0.2 0.8 n/a 0.0 0.1 0.0 0.0 n/a 1.4 n/a 0.0 0.0 n/a 3 0
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 48.7 59.9 n/a 0.1 36.8 13.5 10.1 n/a 42.6 23.1 5.1 0.4 0.5 241 40
Calories 60.3 171.6 n/a 79.6 64.0 5.4 8.3 n/a 684.5 4.4 2.9 0.0 0.2 1,081 180
Calories (kj) 252.9 716.2 n/a 332.9 265.6 22.5 34.9 n/a 2,863.8 18.4 12.1 0.0 0.8 4,520 753
Carbohydrates (g) 15.1 40.1 n/a 0.0 14.9 1.0 1.9 n/a 142.9 0.9 0.7 0.0 0.0 218 36
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.3 0.3 n/a 0.0 0.1 0.0 0.0 n/a 0.5 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.2 n/a 0.0 0.0 n/a 0 0
Dietary Fiber (g) 1.2 6.0 n/a 0.0 2.7 0.5 0.1 n/a 6.5 0.6 0.3 0.0 0.0 18 3
Folate (mcg) 37.1 21.9 n/a 0.0 30.4 12.1 0.2 n/a 37.0 3.8 0.2 0.0 0.1 143 24
Folate, DFE (mcg) 37.1 21.9 n/a 0.0 30.4 12.1 0.2 n/a 37.0 3.8 0.2 0.0 0.1 143 24
Folate, food (mcg) 37.1 21.9 n/a 0.0 30.4 12.1 0.2 n/a 37.0 3.8 0.2 0.0 0.1 143 24
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 1.4 n/a n/a 2.1 0.2 n/a n/a n/a n/a 0.0 n/a n/a 4 1
Galactose n/a 0.0 n/a n/a 0.0 0.2 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 1.9 n/a n/a 3.2 0.2 n/a n/a n/a n/a 0.0 n/a n/a 5 1
Glutamic acid (g) 0.4 0.3 n/a 0.0 0.4 0.0 0.0 n/a 3.0 n/a 0.0 0.0 n/a 4 1
Glycine (g) 0.1 0.1 n/a 0.0 0.0 0.0 0.0 n/a 0.7 n/a 0.0 0.0 n/a 1 0
Histidine (g) 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 0.4 n/a 0.0 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 0.0 n/a n/a 0 0
Iron (mg) 1.9 1.2 n/a 0.1 0.3 0.1 0.1 n/a 2.7 0.4 0.1 0.0 0.0 7 1
Isoleucine (g) 0.1 0.1 n/a 0.0 0.0 0.0 0.0 n/a 0.6 n/a 0.0 0.0 n/a 1 0
Lactose n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 0.1 0.2 n/a 0.0 0.0 0.0 0.0 n/a 1.2 n/a 0.0 0.0 n/a 2 0
Lysine (g) 0.1 0.1 n/a 0.0 0.1 0.0 0.0 n/a 0.6 n/a 0.0 0.0 n/a 1 0
Magnesium (mg) 27.8 49.9 n/a 0.0 16.0 3.7 1.4 n/a 264.6 6.0 2.0 0.0 0.1 371 62
Maltose n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.3 0.5 n/a 0.0 0.2 0.0 0.1 n/a 6.9 0.0 0.1 0.0 0.0 8 1
Methionine (g) 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 0.3 n/a 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 0.0 0.0 n/a 6.6 0.0 0.0 0.0 n/a 2.0 0.0 0.0 0.0 0.0 9 1
Niacin (mg) 1.4 1.1 n/a 0.0 0.2 0.1 0.0 n/a 9.4 0.1 0.0 0.0 0.0 12 2
Pantothenic acid (mg) 0.7 1.6 n/a 0.0 0.2 0.1 0.0 n/a 2.8 n/a 0.0 0.0 n/a 5 1
Phenylalanine (g) 0.1 0.2 n/a 0.0 0.0 0.0 0.0 n/a 0.8 n/a 0.0 0.0 n/a 1 0
Phosphorus (mg) 102.1 93.8 n/a 0.0 46.4 8.1 8.6 n/a 616.1 1.3 1.8 0.0 0.1 878 146
Phytosterols (mg) 27.8 23.9 n/a 19.9 24.0 2.0 n/a n/a n/a 3.4 1.1 0.0 n/a 102 17
Polyunsaturated Fat (g) 0.0 0.0 n/a 0.9 0.0 0.0 0.0 n/a 1.9 0.0 0.0 0.0 0.0 3 1
Potassium (mg) 788.8 672.3 n/a 0.1 233.6 87.4 22.5 n/a 412.6 15.0 15.3 0.1 0.3 2,248 375
Proline (g) 0.1 0.1 n/a 0.0 0.0 0.0 0.0 n/a 0.7 n/a 0.0 0.0 n/a 1 0
Protein (g) 2.3 3.1 n/a 0.0 1.8 0.2 0.4 n/a 14.7 0.1 0.1 0.0 0.0 23 4
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.3 0.1 n/a 0.0 0.0 0.0 0.0 n/a 0.2 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.1 0.0 n/a 1.2 0.1 0.0 0.0 n/a 1.1 0.1 0.0 0.0 0.0 3 0
Selenium (mcg) 0.7 1.2 n/a 0.0 0.8 0.1 0.8 n/a 43.3 0.1 0.1 0.0 0.0 47 8
Serine (g) 0.1 0.2 n/a 0.0 0.0 0.0 0.0 n/a 0.8 n/a 0.0 0.0 n/a 1 0
Sodium (mg) 2.3 109.7 n/a 0.2 6.4 26.9 1.0 n/a 13.0 0.2 0.2 581.4 0.0 741 124
Starch n/a 25.2 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 25 4
Sucrose n/a 5.0 n/a n/a 1.6 0.0 n/a n/a 1.6 n/a 0.0 n/a n/a 8 1
Sugar (g) 3.2 8.3 n/a 0.0 6.8 0.6 0.1 n/a 1.6 0.0 0.0 0.0 n/a 21 3
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.2 n/a 0.0 0.1 0.0 0.0 n/a 0.7 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.1 0.2 n/a 0.0 0.0 0.0 0.0 n/a 0.5 n/a 0.0 0.0 n/a 1 0
Tocopherol, alpha (mg) 2.5 0.5 n/a 1.3 0.0 0.1 0.0 n/a 2.2 0.1 0.0 0.0 n/a 7 1
Tocopherol, beta n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.0 n/a 0.1 0.0 0.0 n/a n/a 0.0 n/a 0.1 n/a n/a 0 0
Total Fat (g) 0.2 0.1 n/a 9.0 0.2 0.1 0.0 n/a 5.4 0.2 0.0 0.0 0.0 15 3
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 0.2 n/a 0.0 0.0 n/a 0 0
Tyrosine (g) 0.1 0.1 n/a 0.0 0.0 0.0 0.0 n/a 0.6 n/a 0.0 0.0 n/a 1 0
Valine (g) 0.1 0.2 n/a 0.0 0.0 0.0 0.0 n/a 0.9 n/a 0.0 0.0 n/a 1 0
Vitamin A, IU (IU) 17,130.9 28,303.1 n/a 0.0 3.2 151.0 0.5 n/a 0.0 82.6 6.3 0.0 3.7 45,681 7,614
Vitamin A, RAE (mcg) 856.1 1,414.5 n/a 0.0 0.0 7.4 0.0 n/a 0.0 4.1 0.3 0.0 0.2 2,283 380
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.1 0.4 n/a 0.0 0.2 0.0 0.1 n/a 0.9 0.0 0.0 0.0 0.0 2 0
Vitamin C (mg) 20.9 4.8 n/a 0.0 11.8 1.0 1.7 n/a 0.0 0.5 0.0 0.0 0.0 41 7
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 212.5 154.2 n/a 0.0 142.6 32.1 3.3 n/a 19.2 0.1 0.1 0.0 0.0 564 94
Zinc (mg) 0.7 0.6 n/a 0.0 0.3 0.0 0.1 n/a 3.7 0.1 0.0 0.0 0.0 6 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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