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.
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1 cup (128g) carrots |
2 cups (248g) yellow squash |
2 cups (182g) broccoli |
1 cup (149g) red bell peppers |
2 cups (250g) sugar snap peas |
8 ounces (227g) penne |
1/4 cup (54g) olive oil |
3 tablespoons (46g) lemon juice |
1/4 cup (40g) shallots |
1 (3g) garlic cloves |
2 cups (360g) tomatoes |
1 to taste (0g) salt |
1 to taste (3g) black pepper |
1/2 cup (50g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.2 | 0.2 | 0.0 | 0.2 | 1.3 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.6 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.1 | 0.3 | 0.1 | 0.2 | 0.8 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.8 | 3 | 0 |
| Ash (g) | 1.2 | 1.4 | 1.6 | 0.7 | 1.8 | 2.7 | 0.0 | 0.1 | 0.3 | 0.0 | 1.8 | n/a | n/a | 4.0 | 16 | 2 |
| Aspartic acid (g) | 0.2 | 0.4 | 0.6 | 0.4 | 0.7 | 1.2 | 0.0 | n/a | 0.1 | 0.0 | 0.5 | n/a | n/a | 1.3 | 5 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 42.2 | 39.7 | 85.5 | 10.4 | 110.0 | 9.1 | 0.5 | 2.7 | 14.8 | 5.4 | 36.0 | n/a | n/a | 554.5 | 911 | 114 |
| Calories | 52.5 | 42.2 | 61.9 | 46.2 | 87.5 | 809.7 | 477.4 | 10.1 | 28.8 | 4.5 | 64.8 | n/a | n/a | 215.5 | 1,901 | 238 |
| Calories (kj) | 221.4 | 173.6 | 256.6 | 192.2 | 367.5 | 3,388.3 | 1,997.5 | 41.6 | 120.8 | 18.7 | 266.4 | n/a | n/a | 902.5 | 7,947 | 993 |
| Carbohydrates (g) | 12.3 | 7.7 | 12.1 | 9.0 | 19.7 | 179.8 | 0.0 | 3.2 | 6.7 | 1.0 | 14.0 | n/a | n/a | 2.0 | 267 | 33 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 44.0 | 44 | 6 |
| Copper (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.1 | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 3.6 | 2.5 | 4.7 | 3.1 | 8.0 | 24.9 | 0.0 | 0.1 | n/a | 0.1 | 4.3 | n/a | n/a | 0.0 | 51 | 6 |
| Folate (mcg) | 24.3 | 59.5 | 114.7 | 68.5 | 82.5 | 56.7 | 0.0 | 9.2 | 13.6 | 0.1 | 54.0 | n/a | n/a | 5.0 | 488 | 61 |
| Folate, DFE (mcg) | 24.3 | 59.5 | 114.7 | 68.5 | 82.5 | 56.7 | 0.0 | 9.2 | 13.6 | 0.1 | 54.0 | n/a | n/a | 5.0 | 488 | 61 |
| Folate, food (mcg) | 24.3 | 59.5 | 114.7 | 68.5 | 82.5 | 56.7 | 0.0 | 9.2 | 13.6 | 0.1 | 54.0 | n/a | n/a | 5.0 | 488 | 61 |
| 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 | n/a | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 0.7 | 3.4 | 1.2 | 3.4 | n/a | n/a | n/a | 0.5 | n/a | n/a | 4.9 | n/a | n/a | 0.1 | 14 | 2 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0 | 0 |
| Glucose (dextrose) (g) | 0.8 | 2.7 | 0.9 | 2.9 | n/a | n/a | n/a | 0.5 | n/a | n/a | 4.5 | n/a | n/a | 0.1 | 12 | 2 |
| Glutamic acid (g) | 0.5 | 0.3 | 1.0 | 0.3 | 0.5 | 3.2 | 0.0 | n/a | 0.2 | 0.0 | 1.6 | n/a | n/a | 4.3 | 12 | 1 |
| Glycine (g) | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.4 | 2 | 0 |
| Histidine (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.5 | 1 | 0 |
| Iron (mg) | 0.4 | 0.9 | 1.3 | 0.6 | 1.6 | 2.1 | 0.3 | 0.0 | 0.5 | 0.1 | 1.0 | n/a | n/a | 0.5 | 9 | 1 |
| Isoleucine (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.2 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 1.0 | 2 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0 | 0 |
| Leucine (g) | 0.1 | 0.2 | 0.2 | 0.1 | 0.3 | 2.1 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | 1.9 | 5 | 1 |
| Lysine (g) | 0.1 | 0.2 | 0.2 | 0.1 | 0.2 | 0.5 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | 1.5 | 3 | 0 |
| Magnesium (mg) | 15.4 | 44.6 | 38.2 | 17.9 | 45.0 | 269.9 | 0.0 | 2.7 | 8.4 | 0.8 | 39.6 | n/a | n/a | 19.0 | 501 | 63 |
| Maltose (g) | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0 | 0 |
| Manganese (mg) | 0.2 | 0.4 | 0.4 | 0.2 | 0.7 | 1.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.4 | n/a | n/a | 0.0 | 4 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 39.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 4.2 | 45 | 6 |
| Niacin (mg) | 1.3 | 1.1 | 1.2 | 1.5 | 1.5 | 5.5 | 0.0 | 0.0 | 0.1 | 0.0 | 2.1 | n/a | n/a | 0.1 | 14 | 2 |
| Pantothenic acid (mg) | 0.3 | 0.5 | 1.0 | 0.5 | 0.2 | 1.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | n/a | n/a | 0.2 | 4 | 1 |
| Phenylalanine (g) | 0.1 | 0.1 | 0.2 | 0.1 | 0.2 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 1.0 | 3 | 0 |
| Phosphorus (mg) | 44.8 | 94.2 | 120.1 | 38.7 | 72.5 | 573.8 | 0.0 | 3.7 | 24.0 | 4.6 | 86.4 | n/a | n/a | 364.5 | 1,427 | 178 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 119.3 | n/a | 2.0 | n/a | 25.2 | n/a | n/a | n/a | 147 | 18 |
| Polyunsaturated Fat (g) | 0.1 | 0.2 | 0.1 | 0.1 | 0.4 | 2.1 | 5.7 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.6 | 10 | 1 |
| Potassium (mg) | 409.6 | 647.3 | 575.1 | 314.4 | 365.0 | 666.8 | 0.5 | 47.1 | 133.6 | 12.0 | 853.2 | n/a | n/a | 62.5 | 4,087 | 511 |
| Proline (g) | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 1.5 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | 2.3 | 4 | 1 |
| Protein (g) | 1.2 | 3.0 | 5.1 | 1.5 | 4.7 | 16.9 | 0.0 | 0.2 | 1.0 | 0.2 | 3.2 | n/a | n/a | 19.2 | 56 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 111.5 | 112 | 14 |
| Riboflavin (mg) | 0.1 | 0.2 | 0.2 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.2 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.2 | 0.7 | 7.5 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 8.7 | 17 | 2 |
| Selenium (mcg) | 0.1 | 0.5 | 4.6 | 0.1 | 0.5 | 17.9 | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | n/a | n/a | 8.9 | 34 | 4 |
| Serine (g) | 0.1 | 0.1 | 0.2 | 0.1 | 0.3 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 1.1 | 3 | 0 |
| Sodium (mg) | 88.3 | 19.8 | 60.1 | 6.0 | 2.5 | 6.8 | 1.1 | 0.5 | 4.8 | 0.5 | 18.0 | n/a | n/a | 764.5 | 973 | 122 |
| Starch (g) | 1.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Sucrose (g) | 4.6 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 5 | 1 |
| Sugar (g) | 6.1 | 6.2 | 3.1 | 6.3 | 3.9 | n/a | 0.0 | 1.2 | n/a | 0.0 | 9.5 | n/a | n/a | 0.5 | 37 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 0.2 | 0.1 | 0.2 | 0.1 | 0.2 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.7 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.8 | 0.3 | 1.4 | 2.4 | 1.1 | n/a | 7.7 | 0.1 | n/a | 0.0 | 1.9 | n/a | n/a | 0.1 | 16 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.3 | 0.2 | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 0.3 | 0.8 | 0.7 | 0.4 | 0.7 | 4.7 | 54.0 | 0.1 | 0.0 | 0.0 | 0.7 | n/a | n/a | 14.3 | 77 | 10 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 1.2 | 2 | 0 |
| Valine (g) | 0.1 | 0.1 | 0.2 | 0.0 | 0.2 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 1.3 | 3 | 0 |
| Vitamin A, IU (IU) | 21,383.7 | 496.0 | 1,133.9 | 4,665.2 | 1,750.0 | 385.6 | 0.0 | 2.7 | 476.0 | 0.3 | 2,998.8 | n/a | n/a | 432.5 | 33,725 | 4,216 |
| Vitamin A, RAE (mcg) | 1,068.8 | 24.8 | 56.4 | 233.9 | 87.5 | 20.4 | 0.0 | 0.0 | 24.0 | 0.0 | 151.2 | n/a | n/a | 114.5 | 1,782 | 223 |
| 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 | n/a | n/a | 1.1 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.4 | 0.3 | 0.4 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | n/a | 0.0 | 2 | 0 |
| Vitamin C (mg) | 7.6 | 44.4 | 162.3 | 190.3 | 24.3 | 0.0 | 0.0 | 17.7 | 3.2 | 0.9 | 49.3 | n/a | n/a | 0.0 | 500 | 62 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 10.5 | 11 | 1 |
| Water (g) | 113.0 | 235.1 | 162.5 | 137.4 | 223.1 | 22.7 | 0.0 | 42.2 | 31.9 | 1.8 | 340.3 | n/a | n/a | 10.4 | 1,320 | 165 |
| Zinc (mg) | 0.3 | 0.8 | 0.7 | 0.4 | 0.6 | 4.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.6 | n/a | n/a | 1.9 | 10 | 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.