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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2 tablespoons (27g) olive oil |
1 medium (110g) onions |
1 stalk (40g) celery |
1 tablespoon (6g) fresh ginger |
2 (6g) garlic cloves |
1 medium (130g) sweet potatoes |
14 1/2 ounces (411g) diced tomatoes with green chilies |
1 lb (455g) butternut squash |
1/2 lb (227g) cauliflower florets |
1/4 cup (65g) creamy peanut butter |
6 cups (1,170g) cooked brown rice |
1 head (0g) watercress |
1/2 cup (114g) roasted peanuts |
1/2 (151g) cucumbers |
1/4 cup (4g) cilantro |
1 (14g) jalapeno peppers |
2 tablespoons (30g) lime juice |
1 tablespoon (6g) fresh ginger |
1/2 teaspoon (3g) salt |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.3 | 0.6 | 1.6 | n/a | 1.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.2 | 1.8 | 2.0 | n/a | 3.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Ash (g) | 0.0 | 0.4 | 0.3 | 0.0 | 0.1 | 1.3 | 5.7 | 3.6 | 1.7 | 2.0 | 4.6 | n/a | 4.1 | 0.6 | 0.1 | 0.1 | 0.1 | 0.0 | 3.0 | 28 | 5 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.5 | 0.4 | 1.9 | 2.5 | n/a | 3.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | 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 | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.3 | 25.3 | 16.0 | 1.0 | 10.9 | 39.0 | 82.2 | 218.4 | 49.9 | 27.7 | 117.0 | n/a | 61.3 | 24.1 | 2.7 | 1.7 | 4.2 | 1.0 | 0.7 | 683 | 114 |
| Calories | 238.7 | 44.0 | 6.4 | 4.8 | 8.9 | 111.8 | 61.7 | 204.8 | 56.7 | 379.3 | 1,310.4 | n/a | 664.6 | 22.6 | 0.9 | 4.1 | 7.6 | 4.8 | 0.0 | 3,132 | 522 |
| Calories (kj) | 998.7 | 182.6 | 26.8 | 20.0 | 37.4 | 466.7 | 259.0 | 855.4 | 235.9 | 1,588.0 | 5,487.3 | n/a | 2,780.9 | 97.8 | 3.8 | 16.7 | 31.5 | 20.0 | 0.0 | 13,108 | 2,185 |
| Campesterol | n/a | n/a | n/a | 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 | 0 | 0 |
| Carbohydrates (g) | 0.0 | 10.3 | 1.2 | 1.1 | 2.0 | 26.2 | 14.9 | 53.2 | 11.3 | 12.6 | 275.1 | n/a | 24.4 | 5.5 | 0.1 | 0.9 | 2.5 | 1.1 | 0.0 | 442 | 74 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.3 | 0.1 | 0.3 | 0.9 | n/a | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 0.6 | 0.1 | 0.1 | 3.9 | n/a | 9.1 | 4.5 | 3.9 | 21.1 | n/a | 9.1 | 0.8 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | 56 | 9 |
| Folate (mcg) | 0.0 | 20.9 | 14.4 | 0.7 | 0.2 | 14.3 | 37.0 | 122.9 | 129.3 | 47.7 | 46.8 | n/a | 164.7 | 10.5 | 2.5 | 3.8 | 3.0 | 0.7 | 0.0 | 619 | 103 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 14.4 | 0.7 | 0.2 | 14.3 | 37.0 | 122.9 | 129.3 | 47.7 | 46.8 | n/a | 164.7 | 10.5 | 2.5 | 3.8 | 3.0 | 0.7 | 0.0 | 619 | 103 |
| Folate, food (mcg) | 0.0 | 20.9 | 14.4 | 0.7 | 0.2 | 14.3 | 37.0 | 122.9 | 129.3 | 47.7 | 46.8 | n/a | 164.7 | 10.5 | 2.5 | 3.8 | 3.0 | 0.7 | 0.0 | 619 | 103 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 1.4 | 0.2 | n/a | n/a | 0.9 | n/a | 4.5 | 2.2 | 0.0 | n/a | n/a | n/a | 1.3 | n/a | 0.4 | 0.2 | n/a | n/a | 11 | 2 |
| Galactose | n/a | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | 0.2 | n/a | n/a | 1.2 | n/a | 4.5 | 2.1 | 0.3 | n/a | n/a | n/a | 1.1 | n/a | 0.2 | 0.2 | n/a | n/a | 12 | 2 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.8 | 0.6 | 3.2 | 5.5 | n/a | 5.6 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 17 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.9 | 1.3 | n/a | 1.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.4 | 0.7 | n/a | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Iron (mg) | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.8 | 1.1 | 3.2 | 1.0 | 1.2 | 6.2 | n/a | 2.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 17 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.4 | 1.1 | n/a | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.2 | 1.0 | 2.2 | n/a | 1.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.5 | 0.4 | 1.0 | n/a | 1.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Magnesium (mg) | 0.0 | 11.0 | 4.4 | 2.6 | 1.5 | 32.5 | 45.2 | 154.7 | 34.0 | 99.3 | 514.8 | n/a | 199.9 | 19.6 | 1.0 | 2.1 | 2.4 | 2.6 | 0.0 | 1,128 | 188 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 0.5 | 0.9 | 0.4 | 0.9 | 12.8 | n/a | 2.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 19 | 3 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.6 | n/a | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.6 | 3.5 | n/a | 28.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 67 | 11 |
| Niacin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 2.6 | 5.5 | 1.1 | 8.6 | 15.6 | n/a | 15.4 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 50 | 8 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 1.0 | 0.6 | 1.8 | 1.5 | 0.7 | 4.6 | n/a | 1.6 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 2 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.8 | 1.4 | n/a | 1.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 0.0 | 31.9 | 9.6 | 2.0 | 9.2 | 61.1 | 57.6 | 150.2 | 99.8 | 230.9 | 900.9 | n/a | 406.7 | 36.1 | 1.9 | 3.6 | 4.2 | 2.0 | 0.0 | 2,008 | 335 |
| Phytosterols (mg) | 59.7 | 16.5 | 2.4 | 0.9 | n/a | 15.6 | n/a | n/a | 40.8 | 65.8 | n/a | n/a | n/a | 21.1 | 0.2 | n/a | n/a | 0.9 | 0.0 | 224 | 37 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 9.1 | 3.5 | n/a | 17.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34 | 6 |
| Potassium (mg) | 0.3 | 160.6 | 104.0 | 24.9 | 24.1 | 438.1 | 439.9 | 1,601.6 | 678.1 | 418.6 | 924.3 | n/a | 747.5 | 221.2 | 20.8 | 34.7 | 35.4 | 24.9 | 0.2 | 5,899 | 983 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.9 | 1.3 | n/a | 1.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Protein (g) | 0.0 | 1.2 | 0.3 | 0.1 | 0.4 | 2.0 | 2.8 | 4.6 | 4.4 | 16.2 | 27.1 | n/a | 26.9 | 1.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 87 | 15 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 6.8 | 1.9 | n/a | 7.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 21 | 3 |
| Selenium (mcg) | 0.0 | 0.6 | 0.2 | 0.0 | 0.9 | 0.8 | 1.6 | 2.3 | 1.4 | 3.6 | n/a | n/a | 8.5 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 20 | 3 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.9 | 1.4 | n/a | 1.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Sodium (mg) | 0.5 | 4.4 | 32.0 | 0.8 | 1.0 | 71.5 | 1,648.5 | 18.2 | 68.0 | 296.1 | 11.7 | n/a | 923.6 | 3.0 | 1.8 | 0.4 | 0.6 | 0.8 | 1,162.7 | 4,246 | 708 |
| Starch | n/a | 0.0 | 0.0 | n/a | n/a | 16.4 | n/a | n/a | n/a | 3.1 | n/a | n/a | n/a | 1.2 | n/a | n/a | 0.0 | n/a | n/a | 21 | 3 |
| Stigmasterol | n/a | n/a | n/a | 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 | 0 | 0 |
| Sucrose | n/a | 1.1 | 0.0 | n/a | n/a | 3.3 | n/a | 1.0 | 0.0 | 5.6 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 11 | 2 |
| Sugar (g) | 0.0 | 4.7 | 0.7 | 0.1 | 0.1 | 5.4 | n/a | 10.0 | 4.3 | 5.9 | n/a | n/a | 4.7 | 2.5 | 0.0 | 0.6 | 0.5 | 0.1 | 0.0 | 40 | 7 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | 0.1 | 0.0 | 1.2 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.2 | 0.3 | 1.0 | n/a | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 6.6 | 0.2 | 5.8 | n/a | n/a | 8.9 | 0.0 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 26 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 6.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 7 | 1 |
| Total Fat (g) | 27.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 0.5 | 0.6 | 32.5 | 9.7 | n/a | 56.4 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 128 | 21 |
| Trans-monoenoic Fat | 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 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.4 | n/a | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.5 | 1.0 | n/a | 1.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.3 | 0.5 | 1.6 | n/a | 1.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 179.6 | 0.0 | 0.5 | 18,443.1 | 1,603.3 | 48,366.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 158.0 | 269.9 | 150.9 | 15.1 | 0.0 | 0.0 | 69,189 | 11,532 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 8.8 | 0.0 | 0.0 | 921.7 | 82.2 | 2,420.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 7.5 | 13.5 | 7.6 | 0.6 | 0.0 | 0.0 | 3,462 | 577 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 0.4 | 0.7 | 0.4 | 0.4 | 1.7 | n/a | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | 1.2 | 0.3 | 1.9 | 3.1 | 25.5 | 95.6 | 109.3 | 0.0 | 0.0 | n/a | 0.0 | 4.2 | 1.1 | 16.6 | 9.1 | 0.3 | 0.0 | 276 | 46 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 98.0 | 38.2 | 4.7 | 3.5 | 100.5 | 387.4 | 393.2 | 208.8 | 1.2 | 853.6 | n/a | 1.8 | 143.3 | 3.7 | 12.8 | 27.5 | 4.7 | 0.0 | 2,283 | 380 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.4 | 0.5 | 0.7 | 0.6 | 1.9 | 7.3 | n/a | 3.8 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 16 | 3 |
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