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Nutritional Facts: Irio (Kenya)

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.

  6 (816g)
white potatoes
1 tablespoon (2g)
watercress
1 cup (160g)
peas
1 cup (149g)
corn
1 tablespoon (14g)
butter
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.5 0.0 0.4 0.5 0.0 n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.7 0.0 0.7 0.2 0.0 n/a 2 0
Ash (g) 7.5 0.0 1.5 1.1 0.3 n/a 10 2
Aspartic acid (g) 3.7 0.0 0.8 0.4 0.0 n/a 5 1
Beta-sitosterol n/a n/a n/a n/a 0.6 n/a 1 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 40.8 2.6 43.2 4.5 3.4 n/a 94 16
Calories 709.9 0.2 134.4 143.0 101.8 n/a 1,089 182
Calories (kj) 2,970.2 1.0 563.2 597.5 425.9 n/a 4,558 760
Campesterol n/a n/a n/a n/a 0.0 n/a 0 0
Carbohydrates (g) 164.3 0.0 25.0 31.3 0.0 n/a 221 37
Cholesterol (mg) 0.0 0.0 0.0 0.0 30.5 n/a 31 5
Copper (mg) 1.5 0.0 0.3 0.1 0.0 n/a 2 0
Cystine (g) 0.2 0.0 0.1 0.0 0.0 n/a 0 0
Dietary Fiber (g) 16.3 0.0 8.8 3.6 0.0 n/a 29 5
Folate (mcg) 81.6 0.2 100.8 34.3 0.4 n/a 217 36
Folate, DFE (mcg) 81.6 0.2 100.8 34.3 0.4 n/a 217 36
Folate, food (mcg) 81.6 0.2 100.8 34.3 0.4 n/a 217 36
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a 0.7 1.2 n/a n/a 2 0
Galactose n/a n/a 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.2 1.3 n/a n/a 1 0
Glutamic acid (g) 2.6 0.0 1.2 1.0 0.0 n/a 5 1
Glycine (g) 0.5 0.0 0.3 0.2 0.0 n/a 1 0
Histidine (g) 0.3 0.0 0.2 0.1 0.0 n/a 1 0
Iron (mg) 2.5 0.0 2.5 0.7 0.0 n/a 6 1
Isoleucine (g) 0.6 0.0 0.3 0.2 0.0 n/a 1 0
Lactose n/a n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 0.9 0.0 0.5 0.5 0.0 n/a 2 0
Lysine (g) 0.9 0.0 0.5 0.2 0.0 n/a 2 0
Magnesium (mg) 179.5 0.4 62.4 38.7 0.3 n/a 281 47
Maltose n/a n/a 0.3 0.3 n/a n/a 1 0
Manganese (mg) 1.1 0.0 0.8 0.2 0.0 n/a 2 0
Methionine (g) 0.2 0.0 0.1 0.1 0.0 n/a 0 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.6 3.0 n/a 4 1
Niacin (mg) 11.7 0.0 3.2 2.5 0.0 n/a 17 3
Pantothenic acid (mg) 4.2 0.0 0.2 1.2 0.0 n/a 6 1
Phenylalanine (g) 0.7 0.0 0.3 0.2 0.0 n/a 1 0
Phosphorus (mg) 359.0 1.3 187.2 114.7 3.4 n/a 666 111
Polyunsaturated Fat (g) 0.4 0.0 0.2 0.9 0.4 n/a 2 0
Potassium (mg) 3,092.6 7.0 433.6 324.8 3.4 n/a 3,861 644
Proline (g) 0.5 0.0 0.3 0.4 0.0 n/a 1 0
Protein (g) 15.3 0.0 8.6 5.1 0.1 n/a 29 5
Retinol (mcg) 0.0 0.0 0.0 0.0 95.3 n/a 95 16
Riboflavin (mg) 0.2 0.0 0.2 0.1 0.0 n/a 0 0
Saturated Fat (g) 0.2 0.0 0.1 0.3 7.3 n/a 8 1
Selenium (mcg) 2.4 0.0 3.0 0.3 0.1 n/a 6 1
Serine (g) 0.7 0.0 0.3 0.2 0.0 n/a 1 0
Sodium (mg) 1,958.4 0.9 4.8 1.5 101.4 n/a 2,067 344
Starch n/a n/a n/a 10.7 n/a n/a 11 2
Stigmasterol n/a n/a n/a n/a 0.0 n/a 0 0
Sucrose n/a n/a 8.4 4.1 n/a n/a 12 2
Sugar (g) 7.1 0.0 9.5 6.8 0.0 n/a 23 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.9 0.0 0.4 0.1 0.0 n/a 1 0
Threonine (g) 0.6 0.0 0.3 0.2 0.0 n/a 1 0
Tocopherol, alpha (mg) 0.4 0.0 0.2 0.1 0.3 n/a 1 0
Tocopherol, beta n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 1.6 0.3 0.0 n/a 2 0
Total Fat (g) 0.8 0.0 0.4 2.2 11.5 n/a 15 2
Trans-monoenoic Fat n/a n/a n/a n/a 0.4 n/a 0 0
TransFatty acids n/a n/a n/a n/a 0.5 n/a 0 0
Tryptophan (g) 0.2 0.0 0.1 0.0 0.0 n/a 0 0
Tyrosine (g) 0.6 0.0 0.2 0.2 0.0 n/a 1 0
Valine (g) 0.9 0.0 0.4 0.3 0.0 n/a 2 0
Vitamin A, IU (IU) 24.5 67.8 1,281.6 391.9 354.9 n/a 2,121 353
Vitamin A, RAE (mcg) 0.0 3.4 64.0 19.4 97.1 n/a 184 31
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 2.4 0.0 0.3 0.2 0.0 n/a 3 0
Vitamin C (mg) 106.1 0.9 22.7 8.2 0.0 n/a 138 23
Vitamin D (IU) 0.0 0.0 0.0 0.0 8.5 n/a 9 1
Water (g) 628.2 2.0 124.6 109.4 2.3 n/a 866 144
Zinc (mg) 2.4 0.0 1.9 0.9 0.0 n/a 5 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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