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Nutritional Facts: Fiery Squash Chili

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.

  28 ounces (794g)
diced tomatoes
15 ounces (429g)
tomato sauce
1 tablespoon (8g)
chili powder
1 teaspoon (3g)
cinnamon
1 teaspoon (2g)
dried oregano leaves
1/2 teaspoon (1g)
cayenne pepper
1/2 teaspoon (1g)
allspice
3 (9g)
garlic cloves
4 cups (452g)
squash
2 (372g)
yellow peppers
19 ounces (389g)
black beans
1 cup (165g)
frozen corn
1 cup (16g)
fresh cilantro
1 to taste (242g)
low-fat sour cream
Total 1 serving
Alanine (g) 0.2 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.3 0.2 1.4 0.5 n/a n/a 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Arginine (g) 0.2 0.1 0.0 0.0 0.0 n/a n/a 0.1 0.2 0.2 2.1 0.2 n/a n/a 3 1
Ash (g) 4.0 8.6 0.9 0.1 0.1 0.1 0.0 0.1 2.8 1.7 4.5 0.8 0.2 n/a 24 6
Aspartic acid (g) 1.1 0.9 0.1 0.0 0.0 n/a n/a 0.0 0.7 0.5 4.2 0.4 n/a n/a 8 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.3 n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Calcium (mg) 79.4 55.7 26.4 26.2 28.7 1.3 6.6 16.3 67.8 40.9 105.0 6.6 10.7 n/a 472 118
Calories 142.9 102.9 22.6 6.5 4.8 2.9 2.6 13.4 72.3 100.4 513.5 145.2 3.7 n/a 1,134 283
Calories (kj) 587.4 428.6 94.3 27.0 19.9 12.0 11.0 56.1 311.9 416.6 2,147.5 608.9 15.2 n/a 4,736 1,184
Campesterol n/a 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
Carbohydrates (g) 30.9 23.1 4.0 2.1 1.2 0.5 0.7 3.0 15.1 23.5 92.2 34.3 0.6 n/a 231 58
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 n/a 0 0
Copper (mg) 0.5 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.4 0.8 0.1 0.0 n/a 3 1
Cystine (g) 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.1 0.4 0.0 n/a n/a 1 0
Dietary Fiber (g) 9.5 6.4 2.8 1.4 0.8 0.2 0.2 0.2 5.0 3.3 33.8 4.0 0.4 n/a 68 17
Folate (mcg) 119.1 47.1 2.2 0.2 4.3 1.0 0.4 0.3 131.1 96.7 579.7 59.4 9.9 n/a 1,051 263
Folate, DFE (mcg) 119.1 47.1 2.2 0.2 4.3 1.0 0.4 0.3 131.1 96.7 579.7 59.4 9.9 n/a 1,051 263
Folate, food (mcg) 119.1 47.1 2.2 0.2 4.3 1.0 0.4 0.3 131.1 96.7 579.7 59.4 9.9 n/a 1,051 263
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 n/a 0 0
Fructose (g) 10.9 7.1 0.3 0.0 0.0 n/a n/a n/a 4.3 n/a n/a n/a n/a n/a 23 6
Galactose (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 9.9 10.0 0.2 0.0 0.0 n/a n/a n/a 3.4 n/a n/a n/a n/a n/a 24 6
Glutamic acid (g) 3.4 2.8 0.1 0.0 0.0 n/a n/a 0.1 0.6 0.5 5.3 1.0 n/a n/a 14 3
Glycine (g) 0.2 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.2 0.1 1.3 0.2 n/a n/a 2 1
Histidine (g) 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.1 1.0 0.1 n/a n/a 2 0
Hydroxyproline n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 2.1 4.4 1.4 0.2 0.7 0.1 0.1 0.2 1.6 1.7 8.2 0.7 0.3 n/a 22 5
Isoleucine (g) 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.2 0.1 1.5 0.2 n/a n/a 2 1
Lactose (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.2 0.2 0.1 0.0 0.0 n/a n/a 0.0 0.3 0.2 2.8 0.5 n/a n/a 4 1
Lysine (g) 0.2 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.3 0.2 2.4 0.2 n/a n/a 3 1
Magnesium (mg) 87.3 68.6 11.9 1.6 4.9 1.4 1.4 2.3 76.8 44.6 272.3 29.7 4.2 n/a 607 152
Maltose (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.9 0.5 0.1 0.5 0.1 0.0 0.0 0.2 0.8 0.4 1.7 0.2 0.1 n/a 5 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.0 0.5 0.1 n/a n/a 1 0
Monounsaturated Fat (g) 0.2 0.1 0.3 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.2 0.4 0.0 n/a 1 0
Niacin (mg) 4.7 4.2 0.9 0.0 0.1 0.1 0.0 0.1 2.2 3.3 2.0 2.8 0.2 n/a 21 5
Pantothenic acid (mg) 0.7 1.3 0.1 0.0 0.0 n/a n/a 0.1 0.7 0.6 0.9 0.5 0.1 n/a 5 1
Phenylalanine (g) 0.2 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.2 0.1 1.9 0.2 n/a n/a 3 1
Phosphorus (mg) 190.5 111.4 24.0 1.7 2.7 2.6 1.1 13.8 171.8 89.3 544.7 113.9 7.7 n/a 1,275 319
Phytosterols (mg) 55.6 n/a 6.6 0.7 3.7 0.7 0.6 n/a n/a n/a n/a n/a 0.8 n/a 69 17
Polyunsaturated Fat (g) 0.7 0.3 0.6 0.0 0.0 0.1 0.0 0.0 0.4 n/a 0.9 0.6 0.0 n/a 4 1
Potassium (mg) 1,881.3 1,418.6 156.0 11.3 22.7 18.1 10.5 36.1 1,184.2 788.6 1,381.1 346.5 83.4 n/a 7,338 1,835
Proline (g) 0.1 0.1 0.1 0.0 0.0 n/a n/a 0.0 0.2 0.2 1.5 0.5 n/a n/a 3 1
Protein (g) 7.0 5.7 1.1 0.1 0.2 0.1 0.1 0.6 5.5 3.7 34.5 5.0 0.3 n/a 64 16
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 n/a 0 0
Riboflavin (mg) 0.2 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.6 0.1 0.2 0.1 0.0 n/a 2 0
Saturated Fat (g) 0.2 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.5 0.2 0.0 n/a 2 0
Selenium (mcg) 0.0 0.9 1.6 0.1 0.1 0.1 0.0 1.3 0.9 1.1 4.7 1.2 0.1 n/a 12 3
Serine (g) 0.2 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.2 0.1 1.9 0.2 n/a n/a 3 1
Sodium (mg) 39.7 2,245.7 131.2 0.3 0.5 0.3 0.8 1.5 9.0 7.4 3.9 5.0 7.4 n/a 2,453 613
Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.5 n/a 0 0
Sucrose (g) 0.0 1.1 0.1 0.0 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 1 0
Sugar (g) 20.9 18.2 0.6 0.1 0.1 0.1 n/a 0.1 9.9 n/a n/a n/a 0.1 n/a 50 13
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Thiamin (mg) 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.9 0.1 0.0 n/a 2 0
Threonine (g) 0.2 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.1 1.5 0.2 n/a n/a 2 1
Tocopherol, alpha (mg) 4.3 6.1 3.1 0.1 0.3 0.3 n/a 0.0 0.5 n/a n/a n/a 0.4 n/a 15 4
Tocopherol, beta (mg) 0.1 0.1 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 1.0 0.4 0.3 0.3 0.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 1
Total Fat (g) 1.6 0.8 1.1 0.0 0.1 0.2 0.1 0.0 0.8 0.8 2.1 1.3 0.1 n/a 9 2
Trans-monoenoic Fat n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.4 0.0 n/a n/a 1 0
Tyrosine (g) 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.1 1.0 0.2 n/a n/a 2 0
Valine (g) 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.2 0.2 1.8 0.3 n/a n/a 3 1
Vitamin A, IU (IU) 6,612.2 1,855.7 2,372.0 7.7 30.6 374.5 5.4 0.8 904.0 744.0 23.3 0.0 1,079.7 n/a 14,010 3,503
Vitamin A, RAE (mcg) 333.4 94.3 118.6 0.4 1.5 18.7 0.3 0.0 45.2 37.2 0.0 0.0 53.9 n/a 704 176
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 n/a 0 0
Vitamin B-6 (mg) 0.6 0.4 0.2 0.0 0.0 0.0 0.0 0.1 1.0 0.6 0.3 0.3 0.0 n/a 4 1
Vitamin C (mg) 108.7 30.0 0.1 0.1 0.0 0.7 0.4 2.8 76.8 682.6 0.0 10.6 4.3 n/a 917 229
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 n/a 0 0
Water (g) 750.3 390.5 0.9 0.3 0.2 0.1 0.1 5.3 427.8 342.3 255.8 123.6 14.8 n/a 2,312 578
Zinc (mg) 1.3 0.9 0.3 0.0 0.0 0.0 0.0 0.1 1.3 0.6 4.4 0.6 0.1 n/a 10 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.

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