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.
|
5 cups (1,185g) water |
4 (668g) chicken legs |
4 (376g) chicken thighs |
1 cup (200g) dried garbanzo beans |
2 medium (220g) onions |
1 stalk (40g) celery & leaves |
1 large (72g) carrots |
1/2 lb (228g) zucchini |
1 tablespoon (18g) salt |
1/4 tablespoon (2g) pepper |
1/4 tablespoon (2g) ground cumin |
1/4 cup (4g) fresh coriander |
1/4 cup (2g) fresh dill |
1/4 cup (61g) lemon juice |
4 cups (948g) water |
1 tablespoon (18g) salt |
2 cups (370g) raw rice |
1/4 cup (55g) corn oil |
Total | 1 serving | |
| Alanine | n/a | 7.0 | 3.8 | 1.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1.5 | 0.0 | 14 | 2 |
| Alcohol (g) | 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 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine | n/a | 7.6 | 4.1 | 3.6 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2.1 | 0.0 | 18 | 3 |
| Ash (g) | 1.2 | 5.7 | 3.0 | 5.0 | 0.8 | 0.3 | 0.7 | 1.3 | 18.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.9 | 18.0 | 1.8 | 0.0 | 57 | 10 |
| Aspartic acid | n/a | 10.8 | 5.8 | 4.5 | 0.2 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2.4 | 0.0 | 24 | 4 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (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 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 35.6 | 66.8 | 37.6 | 210.0 | 50.6 | 16.0 | 23.8 | 36.4 | 4.3 | 7.6 | 14.0 | 2.7 | 4.6 | 3.7 | 28.4 | 4.3 | 40.7 | 0.0 | 587 | 98 |
| Calories | 0.0 | 1,249.2 | 793.4 | 728.0 | 88.0 | 6.4 | 29.5 | 38.7 | 0.0 | 4.3 | 5.6 | 0.9 | 1.0 | 13.4 | 0.0 | 0.0 | 1,369.0 | 481.8 | 4,809 | 802 |
| Calories (kj) | 0.0 | 5,223.8 | 3,320.1 | 3,050.0 | 365.2 | 26.8 | 124.6 | 159.3 | 0.0 | 18.1 | 23.5 | 3.8 | 4.0 | 55.5 | 0.0 | 0.0 | 5,727.6 | 2,016.0 | 20,118 | 3,353 |
| Campesterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 0.0 | 0.0 | 121.3 | 20.5 | 1.2 | 6.9 | 7.1 | 0.0 | 1.1 | 0.7 | 0.1 | 0.2 | 4.2 | 0.0 | 0.0 | 302.2 | 0.0 | 466 | 78 |
| Cholesterol (mg) | 0.0 | 554.4 | 315.8 | 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 | 0.0 | 0.0 | 870 | 145 |
| Copper (mg) | 0.1 | 0.4 | 0.2 | 1.7 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.0 | 3 | 1 |
| Cystine | n/a | 1.6 | 0.9 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.0 | 4 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 34.8 | 3.7 | 0.6 | 2.0 | 2.3 | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 10.4 | 0.0 | 55 | 9 |
| Folate (mcg) | 0.0 | 73.5 | 30.1 | 1,114.0 | 41.8 | 14.4 | 13.7 | 54.6 | 0.0 | 0.3 | 0.2 | 2.5 | 3.3 | 12.2 | 0.0 | 0.0 | 25.9 | 0.0 | 1,386 | 231 |
| Folate, DFE (mcg) | 0.0 | 73.5 | 30.1 | 1,114.0 | 41.8 | 14.4 | 13.7 | 54.6 | 0.0 | 0.3 | 0.2 | 2.5 | 3.3 | 12.2 | 0.0 | 0.0 | 25.9 | 0.0 | 1,386 | 231 |
| Folate, food (mcg) | 0.0 | 73.5 | 30.1 | 1,114.0 | 41.8 | 14.4 | 13.7 | 54.6 | 0.0 | 0.3 | 0.2 | 2.5 | 3.3 | 12.2 | 0.0 | 0.0 | 25.9 | 0.0 | 1,386 | 231 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 2.8 | 0.2 | 0.4 | 3.1 | n/a | 0.0 | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 7 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 4.3 | 0.2 | 0.4 | 2.4 | n/a | 0.0 | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 8 | 1 |
| Glutamic acid | n/a | 17.8 | 9.5 | 6.8 | 0.6 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 4.9 | 0.0 | 40 | 7 |
| Glycine | n/a | 7.6 | 4.3 | 1.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1.1 | 0.0 | 15 | 2 |
| Histidine | n/a | 3.6 | 1.9 | 1.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.0 | 7 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 6.7 | 3.7 | 12.5 | 0.5 | 0.1 | 0.2 | 0.8 | 0.1 | 0.2 | 1.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 5.9 | 0.0 | 32 | 5 |
| Isoleucine | n/a | 6.1 | 3.2 | 1.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1.1 | 0.0 | 12 | 2 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 8.9 | 4.7 | 2.7 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2.1 | 0.0 | 19 | 3 |
| Lysine | n/a | 9.9 | 5.3 | 2.6 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.9 | 0.0 | 19 | 3 |
| Magnesium (mg) | 11.9 | 140.3 | 75.2 | 230.0 | 22.0 | 4.4 | 8.6 | 41.0 | 0.2 | 2.9 | 5.5 | 1.0 | 1.2 | 3.7 | 9.5 | 0.2 | 85.1 | 0.0 | 643 | 107 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 4.4 | 0.3 | 0.0 | 0.1 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | n/a | 9 | 2 |
| Methionine | n/a | 3.2 | 1.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.0 | 6 | 1 |
| Monounsaturated Fat (g) | 0.0 | 32.7 | 23.8 | 2.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 15.0 | 75 | 13 |
| Niacin (mg) | 0.0 | 36.3 | 20.4 | 3.1 | 0.3 | 0.1 | 0.7 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 7.9 | 0.0 | 70 | 12 |
| Pantothenic acid (mg) | 0.0 | 7.4 | 3.9 | 3.2 | 0.3 | 0.1 | 0.2 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 3.0 | 0.0 | 19 | 3 |
| Phenylalanine | n/a | 4.7 | 2.5 | 2.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1.3 | 0.0 | 11 | 2 |
| Phosphorus (mg) | 0.0 | 995.3 | 545.2 | 732.0 | 63.8 | 9.6 | 25.2 | 86.5 | 0.0 | 2.7 | 7.5 | 1.9 | 1.5 | 4.9 | 0.0 | 0.0 | 262.7 | 0.0 | 2,739 | 456 |
| Phytosterols | n/a | n/a | n/a | 70.0 | 33.0 | 2.4 | n/a | n/a | 0.0 | 1.6 | 1.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 527.6 | 636 | 106 |
| Polyunsaturated Fat (g) | 0.0 | 17.7 | 12.4 | 5.4 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 29.8 | 66 | 11 |
| Potassium (mg) | 11.9 | 1,322.6 | 721.9 | 1,750.0 | 321.2 | 104.0 | 230.4 | 593.8 | 1.4 | 22.9 | 26.8 | 20.8 | 16.4 | 62.8 | 9.5 | 1.4 | 284.9 | 0.0 | 5,503 | 917 |
| Proline | n/a | 5.8 | 3.2 | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1.2 | 0.0 | 12 | 2 |
| Protein (g) | 0.0 | 121.2 | 64.9 | 38.6 | 2.4 | 0.3 | 0.7 | 2.8 | 0.0 | 0.2 | 0.3 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 25.2 | 0.0 | 257 | 43 |
| Retinol (mcg) | 0.0 | 247.2 | 154.2 | 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 | 0.0 | 0.0 | 401 | 67 |
| Riboflavin (mg) | 0.0 | 1.1 | 0.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 0.0 | 22.8 | 16.0 | 1.3 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 7.1 | 48 | 8 |
| Selenium (mcg) | 0.0 | 87.5 | 48.5 | 16.4 | 1.1 | 0.2 | 0.1 | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 55.9 | 0.0 | 210 | 35 |
| Serine | n/a | 4.3 | 2.3 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1.3 | 0.0 | 10 | 2 |
| Sodium (mg) | 35.6 | 527.7 | 285.8 | 48.0 | 8.8 | 32.0 | 49.7 | 18.2 | 6,976.4 | 0.3 | 2.5 | 1.8 | 1.4 | 0.6 | 28.4 | 6,976.4 | 25.9 | 0.0 | 15,020 | 2,503 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 2.2 | 0.0 | 2.6 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | 5 | 1 |
| Sugar (g) | 0.0 | 0.0 | 0.0 | 21.4 | 9.3 | 0.7 | 3.4 | 5.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 0.0 | 0.0 | n/a | 0.0 | 42 | 7 |
| Theobromine (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 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.4 | 0.2 | 1.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 3 | 0 |
| Threonine | n/a | 5.0 | 2.7 | 1.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.9 | 0.0 | 10 | 2 |
| Tocopherol, alpha (mg) | 0.0 | 2.9 | 1.1 | 1.6 | 0.0 | 0.1 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 7.8 | 15 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 0.0 | 81.0 | 57.3 | 12.1 | 0.2 | 0.1 | 0.2 | 0.7 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.0 | 54.5 | 209 | 35 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | 1.2 | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 2 | 0 |
| Tryptophan | n/a | 1.4 | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | 3 | 0 |
| Tyrosine | n/a | 3.9 | 2.1 | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.8 | 0.0 | 8 | 1 |
| Valine | n/a | 5.9 | 3.1 | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1.5 | 0.0 | 12 | 2 |
| Vitamin A, IU (IU) | 0.0 | 821.6 | 518.9 | 134.0 | 4.4 | 179.6 | 12,028.3 | 455.0 | 0.0 | 9.4 | 19.1 | 269.9 | 171.7 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 14,616 | 2,436 |
| Vitamin A, RAE (mcg) | 0.0 | 247.2 | 154.2 | 6.0 | 0.0 | 8.8 | 601.2 | 22.8 | 0.0 | 0.5 | 1.0 | 13.5 | 8.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,064 | 177 |
| Vitamin B-12 (mcg) | 0.0 | 2.1 | 1.1 | 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 | 0.0 | 0.0 | 3 | 1 |
| Vitamin B-6 (mg) | 0.0 | 1.9 | 1.0 | 1.1 | 0.3 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 5 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 8.6 | 8.0 | 16.3 | 1.2 | 4.2 | 40.7 | 0.0 | 0.0 | 0.1 | 1.1 | 1.9 | 23.6 | 0.0 | 0.0 | 0.0 | 0.0 | 106 | 18 |
| Vitamin D (IU) | 0.0 | 33.4 | 18.8 | 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 | 0.0 | 0.0 | 52 | 9 |
| Water (g) | 1,183.8 | 467.0 | 254.5 | 23.1 | 196.0 | 38.2 | 63.6 | 215.6 | 0.0 | 0.2 | 0.1 | 3.7 | 1.9 | 56.3 | 947.1 | 0.0 | 38.7 | 0.0 | 3,490 | 582 |
| Zinc (mg) | 0.0 | 11.8 | 6.0 | 6.9 | 0.4 | 0.1 | 0.2 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.4 | 0.0 | 31 | 5 |
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