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Nutritional Facts: Marak Dar Marhzin (Pumpkin Stew)

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.

  3 tablespoons (41g)
olive oil
1 large (150g)
onions
2 (6g)
garlic cloves
1 1/2 teaspoons (3g)
turmeric
2 teaspoons (4g)
ground ginger
2 teaspoons (5g)
ground cinnamon
2 medium (122g)
carrots
2 cups (474g)
water
1 lb (455g)
butternut squash
1 lb (454g)
sweet potatoes
14 ounces (397g)
chickpeas
2 teaspoons (8g)
harissa
3/4 cup (109g)
raisins
3 teaspoons (21g)
honey
1 to taste (8g)
salt and black pepper
1 to taste (10g)
fresh parsley leaves
1 to taste (0g)
lemon wedges
Total 1 serving
Alanine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.2 0.3 0.8 n/a 0.1 0.0 n/a n/a n/a 2 0
Alcohol (g) 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 n/a n/a n/a 0 0
Arginine (g) 0.0 0.2 0.0 n/a 0.0 0.0 0.1 n/a 0.3 0.2 1.8 n/a 0.4 0.0 n/a n/a n/a 3 1
Ash (g) 0.0 0.5 0.1 0.2 0.2 0.2 1.2 0.5 3.6 4.5 6.4 n/a 2.0 0.0 n/a n/a n/a 19 5
Aspartic acid (g) 0.0 0.1 0.0 n/a 0.0 0.0 0.2 n/a 0.5 1.7 2.3 n/a 0.1 0.0 n/a n/a n/a 5 1
Caffeine (mg) 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 n/a n/a n/a 0 0
Calcium (mg) 0.4 34.5 10.9 6.0 4.1 52.4 40.3 14.2 218.4 136.2 127.0 n/a 54.4 1.2 n/a n/a n/a 700 175
Calories 358.0 60.0 8.9 11.7 12.1 12.9 50.0 0.0 204.8 390.4 472.3 n/a 325.2 63.2 n/a n/a n/a 1,970 492
Calories (kj) 1,498.1 249.0 37.4 48.9 50.5 54.1 211.1 0.0 855.4 1,629.9 1,972.7 n/a 1,361.6 264.4 n/a n/a n/a 8,233 2,058
Carbohydrates (g) 0.0 14.0 2.0 2.1 2.6 4.2 11.7 0.0 53.2 91.3 89.7 n/a 86.1 17.1 n/a n/a n/a 374 94
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 0.0 0.0 n/a n/a n/a 0 0
Copper (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.3 0.7 0.7 n/a 0.3 0.0 n/a n/a n/a 2 1
Cystine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.1 0.3 n/a 0.0 0.0 n/a n/a n/a 1 0
Dietary Fiber (g) 0.0 2.6 0.1 0.7 0.5 2.8 3.4 0.0 9.1 13.6 17.5 n/a 4.0 0.0 n/a n/a n/a 54 14
Folate (mcg) 0.0 28.5 0.2 1.3 0.5 0.3 23.2 0.0 122.9 49.9 265.9 n/a 5.4 0.4 n/a n/a n/a 499 125
Folate, DFE (mcg) 0.0 28.5 0.2 1.3 0.5 0.3 23.2 0.0 122.9 49.9 265.9 n/a 5.4 0.4 n/a n/a n/a 499 125
Folate, food (mcg) 0.0 28.5 0.2 1.3 0.5 0.3 23.2 0.0 122.9 49.9 265.9 n/a 5.4 0.4 n/a n/a n/a 499 125
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 0.0 0.0 n/a n/a n/a 0 0
Fructose n/a 1.9 n/a 0.0 0.1 0.1 0.7 n/a 4.5 3.2 n/a n/a 32.3 8.5 n/a n/a n/a 51 13
Galactose n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.6 n/a n/a n/a 1 0
Glucose (dextrose) n/a 3.0 n/a 0.0 0.0 0.1 0.7 n/a 4.5 4.4 n/a n/a 30.2 7.4 n/a n/a n/a 50 13
Glutamic acid (g) 0.0 0.4 0.0 n/a 0.0 0.0 0.4 n/a 0.8 0.7 3.4 n/a 0.2 0.0 n/a n/a n/a 6 2
Glycine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.2 0.3 0.8 n/a 0.1 0.0 n/a n/a n/a 1 0
Histidine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.1 0.5 n/a 0.1 0.0 n/a n/a n/a 1 0
Hydroxyproline n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.2 0.3 0.1 1.4 0.7 0.4 0.4 0.0 3.2 2.8 5.4 n/a 2.0 0.1 n/a n/a n/a 17 4
Isoleucine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.2 0.2 0.8 n/a 0.1 0.0 n/a n/a n/a 1 0
Lactose n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.3 0.4 1.4 n/a 0.1 0.0 n/a n/a n/a 2 1
Lysine (g) 0.0 0.1 0.0 n/a 0.0 0.0 0.1 n/a 0.2 0.3 1.3 n/a 0.1 0.0 n/a n/a n/a 2 1
Magnesium (mg) 0.0 15.0 1.5 6.4 7.7 3.1 14.6 4.7 154.7 113.5 115.1 n/a 34.8 0.4 n/a n/a n/a 472 118
Maltose n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.3 n/a n/a n/a 0 0
Manganese (mg) 0.0 0.2 0.1 0.3 1.2 0.9 0.2 0.0 0.9 1.2 2.4 n/a 0.3 0.0 n/a n/a n/a 8 2
Methionine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.1 0.3 n/a 0.0 0.0 n/a n/a n/a 1 0
Monounsaturated Fat (g) 29.5 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 1.0 n/a 0.1 0.0 n/a n/a n/a 31 8
Niacin (mg) 0.0 0.2 0.0 0.2 0.3 0.1 1.2 0.0 5.5 2.5 0.5 n/a 0.8 0.0 n/a n/a n/a 11 3
Pantothenic acid (mg) 0.0 0.2 0.0 n/a 0.0 0.0 0.3 0.0 1.8 3.6 1.2 n/a 0.1 0.0 n/a n/a n/a 7 2
Phenylalanine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.2 0.4 1.1 n/a 0.1 0.0 n/a n/a n/a 2 0
Phosphorus (mg) 0.0 43.5 9.2 8.8 6.0 3.3 42.7 0.0 150.2 213.4 357.2 n/a 109.8 0.8 n/a n/a n/a 945 236
Phytosterols (mg) 89.5 22.5 n/a 2.7 3.0 1.4 n/a n/a n/a 54.5 n/a n/a n/a n/a n/a n/a n/a 174 43
Polyunsaturated Fat (g) 4.3 0.0 0.0 0.1 0.0 0.0 0.1 0.0 0.2 0.1 2.0 n/a 0.0 0.0 n/a n/a n/a 7 2
Potassium (mg) 0.4 219.0 24.1 83.3 47.5 22.5 390.4 4.7 1,601.6 1,530.0 682.7 n/a 814.5 10.8 n/a n/a n/a 5,432 1,358
Proline (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.2 0.2 0.8 n/a 0.3 0.0 n/a n/a n/a 2 0
Protein (g) 0.0 1.7 0.4 0.3 0.3 0.2 1.1 0.0 4.6 7.1 19.6 n/a 3.3 0.1 n/a n/a n/a 39 10
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 0.0 0.0 n/a n/a n/a 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.3 0.1 n/a 0.1 0.0 n/a n/a n/a 1 0
Saturated Fat (g) 5.6 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.1 0.1 0.5 n/a 0.1 0.0 n/a n/a n/a 7 2
Selenium (mcg) 0.0 0.8 0.9 0.1 2.0 0.2 0.1 0.0 2.3 2.7 11.1 n/a 0.7 0.2 n/a n/a n/a 21 5
Serine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.2 0.4 1.0 n/a 0.1 0.0 n/a n/a n/a 2 0
Sodium (mg) 0.8 6.0 1.0 1.3 1.0 0.5 84.2 14.2 18.2 249.7 1,186.8 n/a 12.0 0.8 n/a n/a n/a 1,576 394
Starch n/a 0.0 n/a n/a n/a n/a 1.7 n/a n/a 57.4 n/a n/a 2.9 n/a n/a n/a n/a 62 16
Sucrose n/a 1.5 n/a 0.1 0.0 0.0 4.4 n/a 1.0 11.4 n/a n/a 0.5 0.2 n/a n/a n/a 19 5
Sugar (g) 0.0 6.4 0.1 0.1 0.1 0.1 5.8 0.0 10.0 19.0 n/a n/a 64.4 17.1 n/a n/a n/a 123 31
Theobromine (mg) 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 n/a n/a n/a 0 0
Thiamin (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.5 0.4 0.1 n/a 0.1 0.0 n/a n/a n/a 1 0
Threonine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.2 n/a 0.1 0.4 0.7 n/a 0.1 0.0 n/a n/a n/a 2 0
Tocopherol, alpha (mg) 5.8 0.0 0.0 0.1 0.0 0.1 0.8 0.0 6.6 1.2 n/a n/a 0.1 0.0 n/a n/a n/a 15 4
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.3 0.0 n/a 0.0 0.1 0.5 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 1 0
Total Fat (g) 40.5 0.2 0.0 0.3 0.2 0.1 0.3 0.0 0.5 0.2 4.5 n/a 0.5 0.0 n/a n/a n/a 47 12
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 0.0 n/a n/a 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 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 n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.1 0.2 n/a 0.1 0.0 n/a n/a n/a 0 0
Tyrosine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.2 0.2 0.5 n/a 0.0 0.0 n/a n/a n/a 1 0
Valine (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.2 0.4 0.8 n/a 0.1 0.0 n/a n/a n/a 2 0
Vitamin A, IU (IU) 0.0 3.0 0.5 0.0 1.1 15.4 20,381.3 0.0 48,366.5 64,409.0 83.4 n/a 0.0 0.0 n/a n/a n/a 133,260 33,315
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.1 0.8 1,018.7 0.0 2,420.6 3,218.9 4.0 n/a 0.0 0.0 n/a n/a n/a 6,663 1,666
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 n/a 0.0 0.0 n/a n/a n/a 0 0
Vitamin B-6 (mg) 0.0 0.2 0.1 0.1 0.0 0.0 0.2 0.0 0.7 0.9 1.9 n/a 0.2 0.0 n/a n/a n/a 4 1
Vitamin C (mg) 0.0 11.1 1.9 0.9 0.0 0.2 7.2 0.0 95.6 10.9 15.1 n/a 2.5 0.1 n/a n/a n/a 145 36
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 n/a 0.0 0.0 n/a n/a n/a 0 0
Water (g) 0.0 133.7 3.5 0.4 0.4 0.6 107.7 473.5 393.2 350.9 276.6 n/a 16.8 3.6 n/a n/a n/a 1,761 440
Zinc (mg) 0.0 0.3 0.1 0.1 0.1 0.1 0.3 0.0 0.7 1.4 4.2 n/a 0.2 0.0 n/a n/a n/a 8 2

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