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Nutritional Facts: Savory Tofu and Vegetables over Tomato Couscous

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 ounces (171g)
marinated artichoke hearts
14 ounces (397g)
extra firm tofu
1 teaspoon (2g)
ground cumin
1 teaspoon (2g)
black pepper
2 tablespoons (27g)
olive oil
4 medium (244g)
carrots
2 medium (178g)
leeks
14 1/2 ounces (411g)
diced tomatoes
1 cup (0g)
whole wheat couscous
2 (6g)
garlic cloves
1 to taste (0g)
salt
Total 1 serving
Alanine n/a 1.6 n/a 0.0 0.0 0.3 0.1 0.1 n/a 0.0 n/a 2 1
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
Arginine n/a 2.8 n/a 0.0 0.0 0.2 0.1 0.1 n/a 0.0 n/a 3 1
Ash (g) 1.3 4.0 0.2 0.1 0.0 2.4 1.9 2.1 n/a 0.1 n/a 12 3
Aspartic acid n/a 4.2 n/a 0.0 0.0 0.5 0.2 0.6 n/a 0.0 n/a 6 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
Calcium (mg) 36.0 797.8 19.6 10.2 0.3 80.5 105.0 41.1 n/a 10.9 n/a 1,101 275
Calories 90.9 277.8 7.9 5.8 238.7 100.0 108.6 74.0 n/a 8.9 n/a 913 228
Calories (kj) 377.1 1,167.0 32.9 24.2 998.7 422.1 453.9 304.2 n/a 37.4 n/a 3,817 954
Carbohydrates (g) 20.5 6.7 0.9 1.5 0.0 23.4 25.2 16.0 n/a 2.0 n/a 96 24
Cholesterol (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
Copper (mg) 0.2 0.8 0.0 0.0 0.0 0.1 0.2 0.2 n/a 0.0 n/a 2 0
Cystine n/a 0.1 n/a 0.0 0.0 0.2 0.0 0.0 n/a 0.0 n/a 0 0
Dietary Fiber (g) 14.7 3.6 0.2 0.6 0.0 6.8 3.2 4.9 n/a 0.1 n/a 34 9
Folate (mcg) 152.6 75.4 0.2 0.4 0.0 46.4 113.9 61.7 n/a 0.2 n/a 451 113
Folate, DFE (mcg) 152.6 75.4 0.2 0.4 0.0 46.4 113.9 61.7 n/a 0.2 n/a 451 113
Folate, food (mcg) 152.6 75.4 0.2 0.4 0.0 46.4 113.9 61.7 n/a 0.2 n/a 451 113
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Fructose (g) 0.0 n/a n/a 0.0 n/a 1.3 n/a 5.6 n/a n/a n/a 7 2
Galactose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.4 n/a n/a 0.0 n/a 1.4 n/a 5.1 n/a n/a n/a 7 2
Glutamic acid n/a 6.8 n/a 0.0 0.0 0.9 0.4 1.8 n/a 0.0 n/a 10 2
Glycine n/a 1.5 n/a 0.0 0.0 0.1 0.1 0.1 n/a 0.0 n/a 2 0
Histidine n/a 0.9 n/a 0.0 0.0 0.1 0.0 0.1 n/a 0.0 n/a 1 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.0 6.4 1.4 0.2 0.2 0.7 3.7 1.1 n/a 0.1 n/a 15 4
Isoleucine n/a 1.8 n/a 0.0 0.0 0.2 0.1 0.1 n/a 0.0 n/a 2 1
Lactose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Leucine n/a 2.9 n/a 0.0 0.0 0.2 0.2 0.1 n/a 0.0 n/a 3 1
Lysine n/a 1.8 n/a 0.0 0.0 0.2 0.1 0.1 n/a 0.0 n/a 2 1
Magnesium (mg) 72.0 146.9 7.7 3.9 0.0 29.3 49.8 45.2 n/a 1.5 n/a 356 89
Maltose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.4 2.5 0.1 0.3 0.0 0.3 0.9 0.5 n/a 0.1 n/a 5 1
Methionine n/a 0.4 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 0.0 4.9 0.3 0.0 19.7 0.0 0.0 0.1 n/a 0.0 n/a 25 6
Niacin (mg) 1.9 0.4 0.1 0.0 0.0 2.4 0.7 2.4 n/a 0.0 n/a 8 2
Pantothenic acid (mg) 0.4 0.4 n/a 0.0 0.0 0.7 0.2 0.4 n/a 0.0 n/a 2 1
Phenylalanine n/a 1.7 n/a 0.0 0.0 0.1 0.1 0.1 n/a 0.0 n/a 2 1
Phosphorus (mg) 125.1 480.3 10.5 3.6 0.0 85.4 62.3 98.7 n/a 9.2 n/a 875 219
Phytosterols n/a n/a 1.4 2.1 59.7 n/a n/a 28.8 n/a n/a n/a 92 23
Polyunsaturated Fat (g) 0.2 7.1 0.1 0.0 2.8 0.3 0.3 0.3 n/a 0.0 n/a 11 3
Potassium (mg) 490.3 587.5 37.5 30.6 0.3 780.8 320.4 974.2 n/a 24.1 n/a 3,246 811
Proline n/a 2.3 n/a 0.0 0.0 0.1 0.1 0.1 n/a 0.0 n/a 3 1
Protein (g) 5.0 32.5 0.4 0.2 0.0 2.3 2.7 3.6 n/a 0.4 n/a 47 12
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Riboflavin (mg) 0.2 0.3 0.0 0.0 0.0 0.1 0.1 0.1 n/a 0.0 n/a 1 0
Saturated Fat (g) 0.1 3.4 0.0 0.0 3.7 0.1 0.1 0.1 n/a 0.0 n/a 8 2
Selenium (mcg) 0.3 39.3 0.1 0.1 0.0 0.2 1.8 0.0 n/a 0.9 n/a 43 11
Serine n/a 2.1 n/a 0.0 0.0 0.1 0.2 0.1 n/a 0.0 n/a 3 1
Sodium (mg) 102.9 47.6 3.5 0.5 0.5 168.4 35.6 20.6 n/a 1.0 n/a 381 95
Starch (g) 0.0 n/a n/a n/a n/a 3.5 n/a 0.0 n/a n/a n/a 3 1
Sucrose (g) 1.3 n/a n/a 0.0 n/a 8.8 n/a 0.0 n/a n/a n/a 10 3
Sugar (g) 1.7 2.4 0.0 0.0 0.0 11.6 6.9 10.8 n/a 0.1 n/a 34 8
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
Thiamin (mg) 0.1 0.2 0.0 0.0 0.0 0.2 0.1 0.2 n/a 0.0 n/a 1 0
Threonine n/a 1.6 n/a 0.0 0.0 0.5 0.1 0.1 n/a 0.0 n/a 2 1
Tocopherol, alpha (mg) 0.3 0.0 0.1 0.0 3.9 1.6 1.6 2.2 n/a 0.0 n/a 10 2
Tocopherol, beta n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.2 0.2 0.0 n/a 0.5 n/a n/a n/a 1 0
Total Fat (g) 0.6 16.6 0.5 0.1 27.0 0.6 0.5 0.8 n/a 0.0 n/a 47 12
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan n/a 0.5 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 1 0
Tyrosine n/a 1.5 n/a 0.0 0.0 0.1 0.1 0.1 n/a 0.0 n/a 2 0
Valine n/a 1.8 n/a 0.0 0.0 0.2 0.1 0.1 n/a 0.0 n/a 2 1
Vitamin A, IU (IU) 22.3 0.0 26.7 12.6 0.0 40,762.6 2,967.3 3,424.2 n/a 0.5 n/a 47,216 11,804
Vitamin A, RAE (mcg) 1.7 0.0 1.3 0.6 0.0 2,037.4 147.7 172.6 n/a 0.0 n/a 2,361 590
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Vitamin B-6 (mg) 0.1 0.3 0.0 0.0 0.0 0.3 0.4 0.3 n/a 0.1 n/a 2 0
Vitamin C (mg) 12.7 0.8 0.2 0.0 0.0 14.4 21.4 56.3 n/a 1.9 n/a 108 27
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Water (g) 144.1 337.2 0.2 0.3 0.0 215.4 147.7 388.5 n/a 3.5 n/a 1,237 309
Zinc (mg) 0.7 3.3 0.1 0.0 0.0 0.6 0.2 0.7 n/a 0.1 n/a 6 1

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