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.