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.
|
1 (110g) onions |
1 (119g) red capsicums |
1/2 cup (165g) corn kernels |
1 small (50g) carrots |
1 tablespoon (14g) olive oil |
1 cup (200g) arborio rice |
3 cups (0g) vegetable stock |
1/8 teaspoon (0g) fresh ground black pepper |
100 g (100g) sun-dried tomatoes |
100 g (100g) spinach |
1 cup (245g) cooked pumpkin |
1/4 cup (18g) mushrooms |
1 tablespoon (4g) parsley |
1 tablespoon (3g) fresh basil |
1/4 cup (59g) dry white wine |
2 tablespoons (10g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.8 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.1 | 0.0 | 6 | 2 |
| Arginine (g) | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 2 | 1 |
| Ash (g) | 0.4 | 0.6 | 0.8 | 0.5 | 0.0 | 1.1 | n/a | 0.0 | 12.6 | 1.7 | 1.5 | 0.1 | 0.1 | 0.0 | 0.1 | 0.8 | 20 | 5 |
| Aspartic acid (g) | 0.1 | 0.3 | 0.4 | 0.1 | 0.0 | 1.2 | n/a | 0.0 | 2.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 5 | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 25.3 | 8.3 | 6.6 | 16.5 | 0.1 | 6.0 | n/a | 1.3 | 110.0 | 99.0 | 36.8 | 0.5 | 5.2 | 4.7 | 5.3 | 110.9 | 437 | 109 |
| Calories | 44.0 | 36.9 | 145.2 | 20.5 | 119.3 | 716.0 | n/a | 0.7 | 258.0 | 23.0 | 49.0 | 3.9 | 1.4 | 0.6 | 48.2 | 43.1 | 1,510 | 377 |
| Calories (kj) | 182.6 | 153.5 | 608.9 | 86.5 | 499.4 | 2,996.0 | n/a | 3.0 | 1,079.0 | 97.0 | 203.4 | 16.3 | 5.7 | 2.5 | 201.1 | 180.5 | 6,315 | 1,579 |
| Campesterol | n/a | 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 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 10.3 | 7.2 | 34.3 | 4.8 | 0.0 | 158.3 | n/a | 0.2 | 55.8 | 3.6 | 12.0 | 0.6 | 0.2 | 0.1 | 1.5 | 0.4 | 289 | 72 |
| Cholesterol (mg) | 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 | 8.8 | 9 | 2 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 1.4 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 1.9 | 2.5 | 4.0 | 1.4 | 0.0 | 5.6 | n/a | 0.1 | 12.3 | 2.2 | 2.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 33 | 8 |
| Folate (mcg) | 20.9 | 54.7 | 59.4 | 9.5 | 0.0 | 462.0 | n/a | 0.0 | 68.0 | 194.0 | 22.1 | 3.0 | 5.8 | 1.8 | 0.6 | 1.0 | 903 | 226 |
| Folate, DFE (mcg) | 20.9 | 54.7 | 59.4 | 9.5 | 0.0 | 778.0 | n/a | 0.0 | 68.0 | 194.0 | 22.1 | 3.0 | 5.8 | 1.8 | 0.6 | 1.0 | 1,219 | 305 |
| Folate, food (mcg) | 20.9 | 54.7 | 59.4 | 9.5 | 0.0 | 12.0 | n/a | 0.0 | 68.0 | 194.0 | 22.1 | 3.0 | 5.8 | 1.8 | 0.6 | 1.0 | 453 | 113 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 450.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 450 | 113 |
| Fructose (g) | 1.4 | 2.7 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 5 | 1 |
| Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 2.2 | 2.3 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 5 | 1 |
| Glutamic acid (g) | 0.3 | 0.3 | 1.0 | 0.2 | 0.0 | 2.5 | n/a | 0.0 | 5.2 | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.9 | 11 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Hydroxyproline | 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) | 0.2 | 0.5 | 0.7 | 0.2 | 0.1 | 8.5 | n/a | 0.0 | 9.1 | 2.7 | 1.4 | 0.1 | 0.2 | 0.1 | 0.2 | 0.1 | 24 | 6 |
| Isoleucine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 2 | 0 |
| Lactose (g) | 0.0 | 0.0 | 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 |
| Leucine (g) | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 1.1 | n/a | 0.0 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 3 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | n/a | 0.0 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 2 | 0 |
| Magnesium (mg) | 11.0 | 14.3 | 29.7 | 6.0 | 0.0 | 46.0 | n/a | 0.5 | 194.0 | 79.0 | 22.1 | 1.6 | 1.9 | 1.7 | 5.9 | 3.8 | 417 | 104 |
| Maltose (g) | 0.0 | 0.0 | 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 |
| Manganese (mg) | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 2.1 | n/a | 0.0 | 1.8 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.4 | 0.0 | 9.8 | 0.3 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 12 | 3 |
| Niacin (mg) | 0.1 | 1.2 | 2.8 | 0.5 | 0.0 | 8.2 | n/a | 0.0 | 9.1 | 0.7 | 1.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 24 | 6 |
| Pantothenic acid (mg) | 0.1 | 0.4 | 0.5 | 0.1 | 0.0 | 2.6 | n/a | 0.0 | 2.1 | 0.1 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 2 | 0 |
| Phosphorus (mg) | 31.9 | 30.9 | 113.9 | 17.5 | 0.0 | 190.0 | n/a | 0.5 | 356.0 | 49.0 | 73.5 | 15.1 | 2.2 | 1.5 | 10.6 | 72.9 | 965 | 241 |
| Phytosterols (mg) | 16.5 | n/a | n/a | n/a | 29.8 | n/a | n/a | 0.3 | n/a | 9.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | 56 | 14 |
| Polyunsaturated Fat (g) | 0.0 | 0.1 | 0.6 | 0.1 | 1.4 | 0.3 | n/a | 0.0 | 1.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Potassium (mg) | 160.6 | 251.1 | 346.5 | 160.0 | 0.1 | 152.0 | n/a | 3.8 | 3,427.1 | 558.0 | 563.5 | 55.7 | 21.1 | 7.8 | 41.7 | 12.5 | 5,762 | 1,440 |
| Proline (g) | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 2 | 1 |
| Protein (g) | 1.2 | 1.2 | 5.0 | 0.5 | 0.0 | 13.0 | n/a | 0.0 | 14.1 | 2.9 | 1.8 | 0.5 | 0.1 | 0.1 | 0.0 | 3.8 | 44 | 11 |
| Retinol (mcg) | 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 | 22.3 | 22 | 6 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.5 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.2 | 0.0 | 1.9 | 0.3 | n/a | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 5 | 1 |
| Selenium (mcg) | 0.6 | 0.1 | 1.2 | 0.1 | 0.0 | 30.2 | n/a | 0.0 | 5.5 | 1.0 | 0.5 | 1.6 | 0.0 | 0.0 | 0.1 | 1.8 | 43 | 11 |
| Serine (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 2 | 0 |
| Sodium (mg) | 4.4 | 4.8 | 5.0 | 34.5 | 0.3 | 2.0 | n/a | 0.1 | 2,095.1 | 79.0 | 2.5 | 0.9 | 2.1 | 0.1 | 2.9 | 152.9 | 2,386 | 597 |
| Starch (g) | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 1.1 | 0.0 | n/a | 1.8 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
| Sugar (g) | 4.7 | 5.0 | n/a | 2.4 | 0.0 | n/a | n/a | 0.0 | 37.6 | 0.4 | 2.5 | 0.3 | 0.0 | 0.0 | 0.6 | 0.1 | 54 | 13 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | n/a | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 1.9 | n/a | 0.3 | 1.9 | n/a | n/a | 0.0 | 0.0 | 2.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.2 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 0.1 | 0.4 | 1.3 | 0.1 | 13.5 | 1.0 | n/a | 0.0 | 3.0 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 2.9 | 23 | 6 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 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 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 2 | 1 |
| Vitamin A, IU (IU) | 2.2 | 3,725.9 | 0.0 | 8,353.0 | 0.0 | 0.0 | n/a | 1.6 | 874.0 | 9,377.0 | 12,230.4 | 0.0 | 320.1 | 139.8 | 0.0 | 86.5 | 35,110 | 8,778 |
| Vitamin A, RAE (mcg) | 0.0 | 186.8 | 0.0 | 417.5 | 0.0 | 0.0 | n/a | 0.1 | 44.0 | 469.0 | 612.5 | 0.0 | 16.0 | 7.0 | 0.0 | 22.9 | 1,776 | 444 |
| Vitamin B-12 (mcg) | 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 | 0.2 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.3 | 0.3 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 8.1 | 152.0 | 10.6 | 3.0 | 0.0 | 0.0 | n/a | 0.0 | 39.2 | 28.1 | 11.5 | 0.4 | 5.1 | 0.5 | 0.0 | 0.0 | 258 | 65 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 2.1 | 3 | 1 |
| Water (g) | 98.0 | 109.7 | 123.6 | 44.1 | 0.0 | 26.6 | n/a | 0.0 | 14.6 | 91.4 | 229.5 | 16.2 | 3.3 | 2.4 | 51.1 | 2.1 | 813 | 203 |
| Zinc (mg) | 0.2 | 0.3 | 0.6 | 0.1 | 0.0 | 2.2 | n/a | 0.0 | 2.0 | 0.5 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | 7 | 2 |
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.