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.
|
4 lbs (1,820g) squash |
1/2 cup (93g) brown rice |
1/2 cup (93g) white rice |
2 (392g) zucchini |
3 (183g) carrots |
1 medium (110g) onions |
4 (12g) garlic cloves |
3 cups (0g) vegetable broth |
1 cup (237g) water |
1/4 cup (15g) fresh parsley |
1/2 lb (227g) ground turkey |
4 ounces (113g) mushrooms |
1 teaspoon (5g) olive oil |
1/2 teaspoon (1g) pepper |
1 (62g) roma tomatoes |
1 teaspoon (1g) ground sage |
1 cup (100g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 1.1 | 0.4 | 0.4 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.8 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 7 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 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 | 0.0 | 0 | 0 |
| Arginine (g) | 0.9 | 0.6 | 0.5 | 0.2 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | 3.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.6 | 7 | 1 |
| Ash (g) | 11.3 | 1.4 | 0.5 | 2.3 | 1.8 | 0.4 | 0.2 | n/a | 0.2 | 0.3 | 2.3 | 1.0 | 0.0 | 0.1 | 0.3 | 0.1 | 8.0 | 30 | 5 |
| Aspartic acid (g) | 2.6 | 0.7 | 0.6 | 0.6 | 0.3 | 0.1 | 0.1 | n/a | n/a | 0.0 | 4.3 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 2.7 | 12 | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 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 | 0.0 | 0 | 0 |
| Calcium (mg) | 273.0 | 21.3 | 10.2 | 62.7 | 60.4 | 25.3 | 21.7 | n/a | 7.1 | 20.7 | 43.1 | 3.4 | 0.0 | 5.1 | 6.2 | 11.6 | 1,109.0 | 1,681 | 280 |
| Calories | 291.2 | 342.3 | 342.3 | 66.6 | 75.0 | 44.0 | 17.9 | n/a | 0.0 | 5.4 | 336.0 | 24.9 | 39.8 | 2.9 | 11.2 | 2.2 | 431.0 | 2,033 | 339 |
| Calories (kj) | 1,255.8 | 1,431.9 | 1,431.9 | 274.4 | 316.6 | 182.6 | 74.8 | n/a | 0.0 | 22.7 | 1,402.9 | 105.5 | 166.5 | 12.1 | 45.9 | 9.2 | 1,805.0 | 8,538 | 1,423 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Carbohydrates (g) | 61.0 | 71.4 | 75.6 | 12.2 | 17.5 | 10.3 | 4.0 | n/a | 0.0 | 0.9 | 0.0 | 3.7 | 0.0 | 0.7 | 2.4 | 0.4 | 4.1 | 264 | 44 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 156.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 88.0 | 245 | 41 |
| Copper (mg) | 0.9 | 0.3 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3 | 0 |
| Cystine (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 20.0 | 3.2 | 2.6 | 3.9 | 5.1 | 1.9 | 0.3 | n/a | 0.0 | 0.5 | 0.0 | 1.1 | 0.0 | 0.3 | 0.7 | 0.3 | 0.0 | 40 | 7 |
| Folate (mcg) | 527.8 | 18.5 | 6.5 | 94.1 | 34.8 | 20.9 | 0.4 | n/a | 0.0 | 22.8 | 15.9 | 19.3 | 0.0 | 0.2 | 9.3 | 1.9 | 10.0 | 782 | 130 |
| Folate, DFE (mcg) | 527.8 | 18.5 | 6.5 | 94.1 | 34.8 | 20.9 | 0.4 | n/a | 0.0 | 22.8 | 15.9 | 19.3 | 0.0 | 0.2 | 9.3 | 1.9 | 10.0 | 782 | 130 |
| Folate, food (mcg) | 527.8 | 18.5 | 6.5 | 94.1 | 34.8 | 20.9 | 0.4 | n/a | 0.0 | 22.8 | 15.9 | 19.3 | 0.0 | 0.2 | 9.3 | 1.9 | 10.0 | 782 | 130 |
| Folic acid (mcg) | 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 | 0.0 | 0 | 0 |
| Fructose (g) | 17.3 | n/a | n/a | 5.4 | 1.0 | 1.4 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.8 | n/a | 0.2 | 26 | 4 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0 | 0 |
| Glucose (dextrose) (g) | 13.7 | n/a | n/a | 4.2 | 1.1 | 2.2 | n/a | n/a | n/a | n/a | n/a | 1.7 | n/a | 0.0 | 0.8 | n/a | 0.2 | 24 | 4 |
| Glutamic acid (g) | 2.3 | 1.5 | 1.2 | 0.5 | 0.7 | 0.3 | 0.1 | n/a | n/a | 0.0 | 7.1 | 0.4 | 0.0 | 0.0 | 0.3 | n/a | 8.7 | 23 | 4 |
| Glycine (g) | 0.8 | 0.4 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 5 | 1 |
| Histidine (g) | 0.5 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 6.4 | 1.4 | 1.5 | 1.5 | 0.5 | 0.2 | 0.2 | n/a | 0.0 | 0.9 | 2.5 | 0.6 | 0.0 | 0.1 | 0.2 | 0.2 | 0.9 | 17 | 3 |
| Isoleucine (g) | 0.8 | 0.3 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.0 | 6 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0 | 0 |
| Leucine (g) | 1.3 | 0.6 | 0.5 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 3.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 3.7 | 11 | 2 |
| Lysine (g) | 1.2 | 0.3 | 0.2 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 4.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 3.0 | 9 | 2 |
| Magnesium (mg) | 309.4 | 132.3 | 21.3 | 70.6 | 22.0 | 11.0 | 3.0 | n/a | 2.4 | 7.5 | 52.2 | 10.2 | 0.0 | 2.0 | 6.8 | 3.0 | 38.0 | 692 | 115 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0 | 0 |
| Manganese (mg) | 3.2 | 3.5 | 0.9 | 0.7 | 0.3 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 9 | 2 |
| Methionine (g) | 0.3 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 3 | 1 |
| Monounsaturated Fat (g) | 0.3 | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 6.0 | 0.0 | 3.3 | 0.0 | 0.0 | 0.0 | 8.4 | 19 | 3 |
| Niacin (mg) | 8.9 | 4.7 | 2.0 | 1.8 | 1.8 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 15.3 | 4.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 39 | 7 |
| Pantothenic acid (mg) | 2.8 | 1.4 | 0.8 | 0.8 | 0.5 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 2.3 | 1.7 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 11 | 2 |
| Phenylalanine (g) | 0.7 | 0.4 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.1 | 6 | 1 |
| Phosphorus (mg) | 691.6 | 308.0 | 65.7 | 149.0 | 64.1 | 31.9 | 18.4 | n/a | 0.0 | 8.7 | 454.0 | 97.5 | 0.0 | 1.8 | 14.9 | 0.6 | 729.0 | 2,635 | 439 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 16.5 | n/a | n/a | n/a | 0.8 | n/a | n/a | 9.9 | 1.1 | 4.3 | 1.7 | n/a | 34 | 6 |
| Polyunsaturated Fat (g) | 1.6 | 1.0 | 0.2 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 5.0 | 0.2 | 0.5 | 0.0 | 0.1 | 0.0 | 1.2 | 10 | 2 |
| Potassium (mg) | 4,768.4 | 206.3 | 71.2 | 1,023.1 | 585.6 | 160.6 | 48.1 | n/a | 2.4 | 83.1 | 538.0 | 360.6 | 0.0 | 15.3 | 146.9 | 7.5 | 125.0 | 8,142 | 1,357 |
| Proline (g) | 0.7 | 0.3 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 4.6 | 8 | 1 |
| Protein (g) | 22.0 | 7.3 | 6.3 | 4.7 | 1.7 | 1.2 | 0.8 | n/a | 0.0 | 0.4 | 44.6 | 3.5 | 0.0 | 0.1 | 0.5 | 0.1 | 38.5 | 132 | 22 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 45.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 223.0 | 268 | 45 |
| Riboflavin (mg) | 2.6 | 0.1 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 5 | 1 |
| Saturated Fat (g) | 0.8 | 0.5 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4.6 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 17.3 | 25 | 4 |
| Selenium (mcg) | 3.6 | 21.6 | 14.0 | 0.8 | 0.2 | 0.6 | 1.7 | n/a | 0.0 | 0.0 | 49.7 | 10.5 | 0.0 | 0.1 | 0.0 | 0.0 | 17.7 | 121 | 20 |
| Serine (g) | 0.9 | 0.4 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.3 | 6 | 1 |
| Sodium (mg) | 36.4 | 6.5 | 6.5 | 31.4 | 126.3 | 4.4 | 2.0 | n/a | 7.1 | 8.4 | 131.7 | 5.7 | 0.1 | 0.2 | 3.1 | 0.1 | 1,529.0 | 1,899 | 316 |
| Starch | n/a | n/a | n/a | 0.0 | 2.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.5 | 0.8 | n/a | 0.2 | 6.6 | 1.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 9 | 2 |
| Sugar (g) | 40.0 | 0.8 | n/a | 9.8 | 8.7 | 4.7 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 2.2 | 0.0 | 0.0 | 1.6 | 0.0 | 0.9 | 69 | 12 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 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 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.9 | 0.4 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.5 | 0.3 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 5 | 1 |
| Tocopherol, alpha (mg) | 2.2 | 1.1 | n/a | 0.5 | 1.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.6 | 0.0 | 0.3 | 0.1 | 0.3 | 7 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 3.3 | 2.7 | 0.5 | 1.3 | 0.4 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 17.4 | 0.4 | 4.5 | 0.0 | 0.1 | 0.1 | 28.6 | 60 | 10 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 2 | 0 |
| Tyrosine (g) | 0.6 | 0.3 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.3 | 5 | 1 |
| Valine (g) | 1.0 | 0.4 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 2.5 | 7 | 1 |
| Vitamin A, IU (IU) | 3,640.0 | 0.0 | 0.0 | 784.0 | 30,572.0 | 2.2 | 1.1 | n/a | 0.0 | 1,263.6 | 149.8 | 0.0 | 0.0 | 6.3 | 516.5 | 41.3 | 865.0 | 37,842 | 6,307 |
| Vitamin A, RAE (mcg) | 182.0 | 0.0 | 0.0 | 39.2 | 1,528.1 | 0.0 | 0.0 | n/a | 0.0 | 63.2 | 45.4 | 0.0 | 0.0 | 0.3 | 26.0 | 2.1 | 229.0 | 2,115 | 353 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 5 | 1 |
| Vitamin B-6 (mg) | 4.0 | 0.5 | 0.1 | 0.6 | 0.3 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Vitamin C (mg) | 309.4 | 0.0 | 0.0 | 70.2 | 10.8 | 8.1 | 3.7 | n/a | 0.0 | 20.0 | 0.0 | 2.4 | 0.0 | 0.0 | 8.5 | 0.2 | 0.0 | 433 | 72 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 31.8 | 7.9 | 0.0 | 0.0 | 0.0 | 0.0 | 21.0 | 61 | 10 |
| Water (g) | 1,722.5 | 9.6 | 9.7 | 371.6 | 161.6 | 98.0 | 7.0 | n/a | 236.8 | 13.2 | 164.3 | 104.8 | 0.0 | 0.1 | 58.6 | 0.1 | 20.8 | 2,979 | 496 |
| Zinc (mg) | 5.3 | 1.9 | 1.1 | 1.3 | 0.4 | 0.2 | 0.1 | n/a | 0.0 | 0.2 | 5.3 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 3.9 | 20 | 3 |
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.