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    Nutritional Facts: Company's Coming Stuffed Winter Squash

    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 small (0g)
    delicata squash
    2 cups (370g)
    brown basmati rice
    1 cup (160g)
    wild rice
    6 cups (1,422g)
    water
    3/4 teaspoon (5g)
    sea salt
    2 tablespoons (27g)
    olive oil
    2 teaspoons (4g)
    cumin
    1 teaspoon (2g)
    paprika
    1 teaspoon (1g)
    dried thyme
    1 teaspoon (1g)
    dried oregano
    1 pinch (0g)
    cayenne
    2 large (300g)
    yellow onions
    4 (12g)
    garlic cloves
    3 stalks (120g)
    celery
    1/2 (60g)
    red bell peppers
    1/2 (93g)
    yellow bell peppers
    1/2 bunch (5g)
    parsley
    1 cup (144g)
    currants
    1 cup (125g)
    apples
    3 tablespoons (5g)
    fresh rosemary
    3 tablespoons (6g)
    fresh sage
    1 1/2 cups (164g)
    pecans
    2 tablespoons (36g)
    tamari
    2 tablespoons (0g)
    umeboshi vinegar
    1 tablespoon (16g)
    balsamic vinegar
    1 to taste (0g)
    sea salt
    1 to taste (0g)
    fresh ground black pepper
    1 to taste (0g)
    parsley
    Total 1 serving
    Alanine n/a 1.7 1.3 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.6 0.2 n/a n/a n/a n/a n/a 4 1
    Alcohol n/a 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 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Arginine n/a 2.2 1.8 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.3 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 1.9 0.1 n/a n/a n/a n/a n/a 7 1
    Ash n/a 5.7 2.4 1.4 4.5 0.0 0.3 0.2 0.2 0.1 0.0 1.1 0.2 0.9 0.3 0.4 0.1 3.4 0.2 0.1 0.5 2.4 6.4 n/a 0.1 n/a n/a n/a 31 4
    Aspartic acid n/a 2.7 2.3 n/a 0.0 0.0 n/a 0.1 n/a 0.0 n/a 0.3 0.1 0.1 0.2 0.1 0.0 n/a 0.1 0.0 n/a 1.5 0.3 n/a n/a n/a n/a n/a 8 1
    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 n/a n/a n/a n/a n/a n/a n/a 145.5 n/a n/a n/a n/a n/a n/a 146 18
    Caffeine n/a 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 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Calcium n/a 85.1 33.6 42.7 1.1 0.3 39.1 5.3 26.5 16.0 0.7 69.0 21.7 48.0 4.2 10.2 6.9 123.8 7.5 16.2 99.1 114.5 7.2 n/a 4.3 n/a n/a n/a 783 98
    Calories n/a 1,369.0 571.2 0.0 0.0 238.7 15.8 6.5 3.9 2.7 1.4 120.0 17.9 19.2 18.4 25.1 1.8 407.5 65.0 6.7 18.9 1,129.8 21.6 n/a 14.1 n/a n/a n/a 4,075 509
    Calories (kj) n/a 5,727.6 2,390.4 0.0 0.0 998.7 65.8 27.2 16.2 11.1 6.0 498.0 74.8 80.4 76.8 104.2 7.6 1,705.0 272.5 27.9 79.0 4,723.5 90.4 n/a 59.0 n/a n/a n/a 17,042 2,130
    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 n/a n/a n/a n/a n/a n/a n/a 8.2 n/a n/a n/a n/a n/a n/a 8 1
    Carbohydrates n/a 285.8 119.8 0.0 0.0 0.0 1.9 1.2 0.9 0.7 0.3 28.0 4.0 3.6 3.6 5.9 0.3 106.7 17.3 1.1 3.6 22.7 2.0 n/a 2.7 n/a n/a n/a 612 76
    Cholesterol n/a 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 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Copper n/a 1.0 0.8 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.7 0.0 0.0 0.0 2.0 0.0 n/a 0.0 n/a n/a n/a 5 1
    Cystine n/a 0.4 0.3 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.2 0.0 n/a n/a n/a n/a n/a 1 0
    Dietary Fiber n/a 13.0 9.9 0.0 0.0 0.0 0.4 0.8 0.5 0.4 0.1 5.1 0.3 1.9 1.2 0.8 0.2 9.8 3.0 0.7 2.4 15.7 0.3 n/a n/a n/a n/a n/a 67 8
    Folate n/a 74.0 152.0 0.0 0.0 0.0 0.4 1.1 3.8 2.4 0.5 57.0 0.4 43.2 27.4 24.2 7.6 14.4 3.8 5.6 16.4 36.0 6.5 n/a n/a n/a n/a n/a 477 60
    Folate, DFE n/a 74.0 152.0 0.0 0.0 0.0 0.4 1.1 3.8 2.4 0.5 57.0 0.4 43.2 27.4 24.2 7.6 14.4 3.8 5.6 16.4 36.0 6.5 n/a n/a n/a n/a n/a 477 60
    Folate, food n/a 74.0 152.0 0.0 0.0 0.0 0.4 1.1 3.8 2.4 0.5 57.0 0.4 43.2 27.4 24.2 7.6 14.4 3.8 5.6 16.4 36.0 6.5 n/a n/a n/a n/a n/a 477 60
    Folic acid n/a 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 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Fructose n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0.0 n/a 3.9 n/a 0.6 1.3 n/a n/a n/a 7.4 n/a n/a 0.1 n/a n/a 1.2 n/a n/a n/a 15 2
    Galactose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.8 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 1 0
    Glucose (dextrose) n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 0.0 n/a 5.9 n/a 0.7 1.2 n/a n/a n/a 3.0 n/a n/a 0.1 n/a n/a 1.2 n/a n/a n/a 12 2
    Glutamic acid n/a 6.0 4.1 n/a 0.0 0.0 n/a 0.1 n/a 0.0 n/a 0.8 0.1 0.1 0.1 0.1 0.0 n/a 0.0 0.0 n/a 3.0 0.9 n/a n/a n/a n/a n/a 15 2
    Glycine n/a 1.4 1.1 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.7 0.2 n/a n/a n/a n/a n/a 4 0
    Histidine n/a 0.7 0.6 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.4 0.1 n/a n/a n/a n/a n/a 2 0
    Hydroxyproline 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 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 n/a 0 0
    Iron n/a 5.4 3.1 0.0 0.0 0.2 2.8 0.5 1.7 0.4 0.0 0.6 0.2 0.2 0.3 0.4 0.3 4.7 0.2 0.3 1.7 4.1 0.9 n/a 0.1 n/a n/a n/a 28 4
    Isoleucine n/a 1.2 1.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.5 0.2 n/a n/a n/a n/a n/a 3 0
    Lactose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
    Leucine n/a 2.4 1.6 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 1.0 0.3 n/a n/a n/a n/a n/a 6 1
    Lysine n/a 1.1 1.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.5 0.3 n/a n/a n/a n/a n/a 3 0
    Magnesium n/a 529.1 283.2 14.2 0.0 0.0 15.4 4.1 3.1 2.7 0.7 30.0 3.0 13.2 7.1 11.2 2.5 59.0 6.3 4.6 25.7 197.8 14.4 n/a 1.9 n/a n/a n/a 1,229 154
    Maltose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
    Manganese n/a 13.8 2.1 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.4 0.2 0.1 0.1 0.1 0.0 0.7 0.0 0.0 0.2 7.4 0.2 n/a 0.0 n/a n/a n/a 26 3
    Methionine n/a 0.7 0.7 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.3 0.1 n/a n/a n/a n/a n/a 2 0
    Monounsaturated Fat n/a 3.9 0.3 0.0 0.0 19.7 0.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.1 0.1 66.7 0.0 n/a n/a n/a n/a n/a 92 11
    Niacin n/a 18.8 10.8 0.0 0.0 0.0 0.2 0.2 0.1 0.0 0.0 0.3 0.1 0.4 0.6 0.8 0.1 2.3 0.1 0.0 0.3 1.9 1.4 n/a n/a n/a n/a n/a 39 5
    Pantothenic acid n/a 5.5 1.7 0.0 0.0 0.0 n/a 0.1 n/a 0.0 n/a 0.4 0.1 0.3 0.2 0.2 0.0 0.1 0.1 0.0 n/a 1.4 0.1 n/a n/a n/a n/a n/a 10 1
    Phenylalanine n/a 1.5 1.2 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.7 0.2 n/a n/a n/a n/a n/a 4 0
    Phosphorus n/a 1,232.1 692.8 0.0 0.0 0.0 21.0 7.2 2.8 1.5 1.3 87.0 18.4 28.8 15.5 22.3 2.9 180.0 13.8 3.4 5.5 452.9 46.8 n/a 3.0 n/a n/a n/a 2,839 355
    Phytosterols n/a n/a n/a n/a 0.0 59.7 2.9 4.0 2.3 2.0 0.4 45.0 n/a 7.2 n/a n/a 0.3 n/a 15.0 2.2 14.6 166.8 n/a n/a n/a n/a n/a n/a 322 40
    Polyunsaturated Fat n/a 3.9 1.1 0.0 0.0 2.8 0.1 0.2 0.0 0.0 0.0 0.1 0.0 0.1 0.0 n/a 0.0 0.3 0.1 0.0 0.1 35.3 0.0 n/a n/a n/a n/a n/a 44 6
    Potassium n/a 825.1 683.2 14.2 0.4 0.3 75.1 52.4 11.4 12.6 9.1 438.0 48.1 312.0 125.5 197.2 27.7 1,284.5 133.8 34.1 64.2 670.4 76.3 n/a 17.9 n/a n/a n/a 5,113 639
    Proline n/a 1.4 0.8 n/a 0.0 0.0 n/a 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.6 0.3 n/a n/a n/a n/a n/a 3 0
    Protein n/a 29.4 23.6 0.0 0.0 0.0 0.7 0.3 0.1 0.1 0.1 3.3 0.8 0.8 0.6 0.9 0.1 5.9 0.3 0.2 0.6 15.0 3.8 n/a 0.1 n/a n/a n/a 87 11
    Retinol n/a 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 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Riboflavin n/a 0.3 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.1 0.0 0.0 0.2 0.0 0.0 0.0 0.2 0.1 n/a n/a n/a n/a n/a 2 0
    Saturated Fat n/a 2.2 0.2 0.0 0.0 3.7 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.4 10.1 0.0 n/a 0.0 n/a n/a n/a 17 2
    Selenium n/a 86.6 4.5 0.0 0.0 0.0 0.2 0.1 0.1 0.0 0.0 1.5 1.7 0.5 0.1 0.3 0.0 1.0 0.0 n/a 0.2 6.2 0.3 n/a n/a n/a n/a n/a 103 13
    Serine n/a 1.5 1.2 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.8 0.2 n/a n/a n/a n/a n/a 4 0
    Sodium n/a 25.9 11.2 42.7 1,744.1 0.5 7.1 1.6 0.8 0.3 0.1 12.0 2.0 96.0 2.4 1.9 2.8 11.5 1.3 1.3 0.7 0.0 2,011.0 n/a 3.7 n/a n/a n/a 3,981 498
    Starch 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 0.0 0.0 n/a n/a n/a 0.1 n/a n/a 0.8 n/a n/a 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.9 n/a n/a n/a n/a n/a n/a 5 1
    Sucrose n/a 3.1 1.1 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 3.0 n/a 0.1 0.0 n/a n/a n/a 2.6 n/a n/a 6.4 n/a n/a 0.0 n/a n/a n/a 16 2
    Sugar n/a 3.1 4.0 0.0 0.0 0.0 0.1 0.2 0.0 0.0 0.0 12.7 0.1 2.2 2.5 n/a 0.0 96.9 13.0 n/a 0.1 6.5 0.6 n/a 2.4 n/a n/a n/a 145 18
    Theobromine n/a 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 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Thiamin n/a 1.5 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 1.1 0.0 n/a n/a n/a n/a n/a 3 0
    Threonine n/a 1.1 0.8 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.5 0.1 n/a n/a n/a n/a n/a 3 0
    Tocopherol, alpha n/a 4.4 1.3 0.0 0.0 3.9 0.1 0.7 0.1 0.2 0.1 0.1 0.0 0.3 0.9 n/a 0.0 0.2 0.2 n/a 0.4 2.3 0.0 n/a n/a n/a n/a n/a 15 2
    Tocopherol, beta n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.6 n/a n/a n/a n/a n/a n/a 1 0
    Tocopherol, delta n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.8 n/a n/a n/a n/a n/a n/a 1 0
    Tocopherol, gamma n/a 0.0 n/a n/a n/a 0.2 n/a 0.1 n/a 0.2 n/a 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.0 n/a n/a 40.0 n/a n/a n/a n/a n/a n/a 41 5
    Total Fat n/a 10.8 1.7 0.0 0.0 27.0 0.9 0.3 0.1 0.0 0.1 0.3 0.1 0.2 0.2 0.2 0.0 0.4 0.2 0.3 0.8 117.7 0.0 n/a 0.0 n/a n/a n/a 161 20
    Trans-monoenoic Fat 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 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 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 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Tryptophan n/a 0.4 0.3 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.2 0.1 n/a n/a n/a n/a n/a 1 0
    Tyrosine n/a 1.1 1.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.4 0.1 n/a n/a n/a n/a n/a 3 0
    Valine n/a 1.7 1.4 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.7 0.2 n/a n/a n/a n/a n/a 4 1
    Vitamin A, IU n/a 0.0 30.4 0.0 0.0 0.0 53.3 1,132.8 53.2 17.0 187.2 6.0 1.1 538.8 1,862.9 186.0 421.2 105.1 67.5 149.1 354.0 91.6 0.0 n/a 0.0 n/a n/a n/a 5,257 657
    Vitamin A, RAE n/a 0.0 1.6 0.0 0.0 0.0 2.7 56.6 2.7 0.9 9.4 0.0 0.0 26.4 93.4 9.3 21.1 5.8 3.8 7.4 17.7 4.9 0.0 n/a 0.0 n/a n/a n/a 264 33
    Vitamin B-12 n/a 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 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Vitamin B-6 n/a 1.9 0.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.1 0.1 0.2 0.2 0.0 0.4 0.1 0.0 0.2 0.3 0.1 n/a n/a n/a n/a n/a 5 1
    Vitamin C n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.7 0.0 0.3 22.2 3.7 3.7 76.0 170.7 6.7 6.8 5.8 1.1 1.9 1.8 0.0 n/a 0.0 n/a n/a n/a 302 38
    Vitamin D n/a 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 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Water n/a 38.4 12.4 1,420.6 0.0 0.0 0.3 0.3 0.1 0.1 0.0 267.3 7.0 114.5 54.9 85.6 4.4 27.7 107.0 3.5 0.5 5.8 23.8 n/a 12.2 n/a n/a n/a 2,186 273
    Zinc n/a 7.5 9.5 0.0 0.0 0.0 0.2 0.1 0.1 0.0 0.0 0.5 0.1 0.2 0.1 0.2 0.1 1.0 0.1 0.0 0.3 7.4 0.2 n/a 0.0 n/a n/a n/a 28 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.

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