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 |
2 (220g) onions |
10 (30g) garlic cloves |
14 ounces (397g) diced tomatoes |
4 (244g) carrots |
2 medium (426g) potatoes |
1/2 bunch (5g) parsley |
1 tablespoon (14g) brown sugar |
1 1/2 teaspoons (0g) lemon pepper |
1/2 teaspoon (1g) ground cinnamon |
1/2 teaspoon (1g) ground coriander |
2 medium (392g) zucchini |
8 ounces (227g) artichoke hearts |
15 ounces (425g) garbanzo beans |
1 cup (245g) plain yogurt |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.9 | 0.4 | 2 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.2 | 0.2 | 0.1 | 0.2 | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 2.0 | 0.3 | 4 | 1 |
Ash (g) | 0.0 | 0.8 | 0.5 | 2.0 | 2.4 | 4.6 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 2.3 | 1.7 | 6.8 | 1.8 | 23 | 4 |
Aspartic acid (g) | 0.0 | 0.2 | 0.1 | 0.5 | 0.5 | 2.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.6 | n/a | 2.5 | 0.7 | 7 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 0.3 | 50.6 | 54.3 | 39.7 | 80.5 | 51.1 | 6.9 | 11.5 | n/a | 13.1 | 6.4 | 62.7 | 47.6 | 136.1 | 296.5 | 857 | 143 |
Calories | 238.7 | 88.0 | 44.7 | 71.4 | 100.0 | 328.0 | 1.8 | 52.4 | n/a | 3.2 | 2.7 | 66.6 | 120.2 | 506.1 | 149.5 | 1,773 | 296 |
Calories (kj) | 998.7 | 365.2 | 186.9 | 293.7 | 422.1 | 1,367.5 | 7.6 | 219.4 | n/a | 13.5 | 11.2 | 274.4 | 499.0 | 2,113.6 | 629.7 | 7,402 | 1,234 |
Carbohydrates (g) | 0.0 | 20.5 | 9.9 | 15.4 | 23.4 | 74.4 | 0.3 | 13.5 | n/a | 1.1 | 0.5 | 12.2 | 27.1 | 96.2 | 11.4 | 306 | 51 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 31.9 | 32 | 5 |
Copper (mg) | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.3 | 0.7 | 0.0 | 2 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.1 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 3.7 | 0.6 | 4.8 | 6.8 | 9.4 | 0.2 | 0.0 | n/a | 0.7 | 0.4 | 3.9 | 19.5 | 18.7 | 0.0 | 69 | 11 |
Folate (mcg) | 0.0 | 41.8 | 0.9 | 59.5 | 46.4 | 68.2 | 7.6 | 0.1 | n/a | 0.1 | 0.0 | 94.1 | 201.9 | 284.9 | 17.2 | 823 | 137 |
Folate, DFE (mcg) | 0.0 | 41.8 | 0.9 | 59.5 | 46.4 | 68.2 | 7.6 | 0.1 | n/a | 0.1 | 0.0 | 94.1 | 201.9 | 284.9 | 17.2 | 823 | 137 |
Folate, food (mcg) | 0.0 | 41.8 | 0.9 | 59.5 | 46.4 | 68.2 | 7.6 | 0.1 | n/a | 0.1 | 0.0 | 94.1 | 201.9 | 284.9 | 17.2 | 823 | 137 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 2.8 | n/a | 5.4 | 1.3 | 1.2 | n/a | 0.2 | n/a | 0.0 | n/a | 5.4 | 0.0 | n/a | n/a | 16 | 3 |
Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 4.3 | n/a | 5.0 | 1.4 | 1.4 | n/a | 0.2 | n/a | 0.0 | n/a | 4.2 | 0.5 | n/a | n/a | 17 | 3 |
Glutamic acid (g) | 0.0 | 0.6 | 0.2 | 1.7 | 0.9 | 1.5 | 0.0 | n/a | n/a | 0.0 | n/a | 0.5 | n/a | 3.7 | 1.7 | 11 | 2 |
Glycine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.9 | 0.2 | 2 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.6 | 0.2 | 1 | 0 |
Hydroxyproline | n/a | 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) | 0.2 | 0.5 | 0.5 | 1.1 | 0.7 | 3.3 | 0.3 | 0.1 | n/a | 0.1 | 0.1 | 1.5 | 1.4 | 5.7 | 0.1 | 16 | 3 |
Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.9 | 0.5 | 2 | 0 |
Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | n/a | 1.5 | 0.9 | 4 | 1 |
Lysine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | n/a | 1.4 | 0.8 | 3 | 1 |
Magnesium (mg) | 0.0 | 22.0 | 7.5 | 43.7 | 29.3 | 98.0 | 2.5 | 1.2 | n/a | 0.8 | 3.0 | 70.6 | 95.3 | 123.3 | 29.4 | 526 | 88 |
Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.3 | 0.5 | 0.5 | 0.3 | 0.7 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.7 | 0.5 | 2.6 | 0.0 | 6 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.3 | 0.2 | 1 | 0 |
Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 2.2 | 23 | 4 |
Niacin (mg) | 0.0 | 0.3 | 0.2 | 2.4 | 2.4 | 4.5 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.8 | 2.5 | 0.6 | 0.2 | 15 | 2 |
Pantothenic acid (mg) | 0.0 | 0.3 | 0.2 | 0.4 | 0.7 | 1.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.5 | 1.3 | 1.0 | 6 | 1 |
Phenylalanine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 1.1 | 0.5 | 2 | 0 |
Phosphorus (mg) | 0.0 | 63.8 | 45.9 | 95.3 | 85.4 | 242.8 | 2.9 | 0.6 | n/a | 0.8 | 3.7 | 149.0 | 165.6 | 382.8 | 232.8 | 1,471 | 245 |
Phytosterols (mg) | 59.7 | 33.0 | n/a | 27.8 | n/a | 21.3 | 0.3 | n/a | n/a | 0.3 | 0.4 | n/a | n/a | n/a | n/a | 143 | 24 |
Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.1 | 0.3 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 2.2 | 0.2 | 7 | 1 |
Potassium (mg) | 0.3 | 321.2 | 120.3 | 940.6 | 780.8 | 1,793.5 | 27.7 | 18.4 | n/a | 5.6 | 11.4 | 1,023.1 | 648.7 | 731.5 | 379.8 | 6,803 | 1,134 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.9 | 1.0 | 3 | 0 |
Protein (g) | 0.0 | 2.4 | 1.9 | 3.5 | 2.3 | 8.6 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 4.7 | 6.6 | 21.1 | 8.5 | 60 | 10 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 66.2 | 66 | 11 |
Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.1 | 0.3 | 2 | 0 |
Saturated Fat (g) | 3.7 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.5 | 5.1 | 10 | 2 |
Selenium (mcg) | 0.0 | 1.1 | 4.3 | 0.0 | 0.2 | 1.3 | 0.0 | 0.2 | n/a | 0.0 | 0.2 | 0.8 | 0.5 | 11.9 | 5.4 | 26 | 4 |
Serine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 1.1 | 0.5 | 2 | 0 |
Sodium (mg) | 0.5 | 8.8 | 5.1 | 19.8 | 168.4 | 25.6 | 2.8 | 3.9 | n/a | 0.1 | 0.3 | 31.4 | 136.1 | 1,271.6 | 112.7 | 1,787 | 298 |
Starch | n/a | 0.0 | n/a | 0.0 | 3.5 | 65.8 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 69 | 12 |
Sucrose | n/a | 2.2 | n/a | 0.0 | 8.8 | 0.7 | n/a | 13.0 | n/a | 0.0 | n/a | 0.2 | 1.7 | n/a | n/a | 27 | 4 |
Sugar (g) | 0.0 | 9.3 | 0.3 | 10.4 | 11.6 | 3.3 | 0.0 | 13.4 | n/a | 0.0 | n/a | 9.8 | 2.2 | n/a | 11.4 | 72 | 12 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 1 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.8 | 0.3 | 2 | 0 |
Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.0 | 2.1 | 1.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.4 | n/a | 0.1 | 9 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 27.0 | 0.2 | 0.2 | 0.8 | 0.6 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 1.3 | 0.8 | 4.8 | 8.0 | 44 | 7 |
Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.5 | 0.4 | 1 | 0 |
Valine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.9 | 0.7 | 3 | 0 |
Vitamin A, IU (IU) | 0.0 | 4.4 | 2.7 | 3,306.1 | 40,762.6 | 8.5 | 421.2 | 0.0 | n/a | 3.9 | 0.0 | 784.0 | 29.5 | 89.3 | 242.6 | 45,655 | 7,609 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 166.7 | 2,037.4 | 0.0 | 21.1 | 0.0 | n/a | 0.2 | 0.0 | 39.2 | 2.3 | 4.3 | 66.2 | 2,337 | 390 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 1 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.3 | 0.4 | 0.3 | 0.3 | 1.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.2 | 2.0 | 0.1 | 5 | 1 |
Vitamin C (mg) | 0.0 | 16.3 | 9.4 | 54.4 | 14.4 | 83.9 | 6.7 | 0.0 | n/a | 0.0 | 0.2 | 70.2 | 16.8 | 16.2 | 1.2 | 290 | 48 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 5 | 1 |
Water (g) | 0.0 | 196.0 | 17.6 | 375.1 | 215.4 | 338.0 | 4.4 | 0.2 | n/a | 0.1 | 0.1 | 371.6 | 190.7 | 296.4 | 215.4 | 2,221 | 370 |
Zinc (mg) | 0.0 | 0.4 | 0.3 | 0.7 | 0.6 | 1.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.3 | 0.9 | 4.5 | 1.4 | 11 | 2 |
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