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.
300 g (300g) firm silken tofu |
1 1/2 cups (293g) cooked brown rice |
3 medium (588g) zucchini |
1 medium (110g) brown onions |
1 cup (108g) breadcrumbs |
1/4 teaspoon (0g) rosemary |
1/4 teaspoon (0g) sage |
1/4 cup (29g) walnuts |
2 (100g) eggs |
2 tablespoons (7g) flat leaf parsley |
1 (3g) garlic cloves |
2 tablespoons (27g) olive oil |
2 (116g) lemons |
1 to taste (0g) salad greens |
1 to taste (0g) Greek yogurt |
Total | 1 serving | |
Alanine (g) | 0.8 | 0.4 | 0.4 | 0.0 | 0.5 | 0.0 | n/a | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Arginine (g) | 1.6 | 0.5 | 0.3 | 0.1 | 0.6 | 0.0 | n/a | 0.7 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
Ash (g) | 1.8 | 1.1 | 3.4 | 0.4 | 3.1 | 0.0 | 0.0 | 0.5 | 1.1 | 0.2 | 0.0 | 0.0 | 0.3 | n/a | n/a | 12 | 3 |
Aspartic acid (g) | 2.3 | 0.6 | 0.9 | 0.1 | 0.8 | 0.0 | n/a | 0.5 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 7 | 2 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 18.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 5 |
Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Calcium (mg) | 96.0 | 29.3 | 94.1 | 25.3 | 197.6 | 0.6 | 2.9 | 28.7 | 56.0 | 10.1 | 5.4 | 0.3 | 30.2 | n/a | n/a | 576 | 144 |
Calories | 186.0 | 327.6 | 100.0 | 44.0 | 426.6 | 0.2 | 0.6 | 191.3 | 143.0 | 2.6 | 4.5 | 238.7 | 33.6 | n/a | n/a | 1,699 | 425 |
Calories (kj) | 777.0 | 1,371.8 | 411.6 | 182.6 | 1,785.2 | 1.0 | 2.3 | 800.9 | 599.0 | 11.1 | 18.7 | 998.7 | 140.4 | n/a | n/a | 7,100 | 1,775 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Carbohydrates (g) | 7.2 | 68.8 | 18.3 | 10.3 | 77.7 | 0.0 | 0.1 | 4.0 | 0.7 | 0.5 | 1.0 | 0.0 | 10.8 | n/a | n/a | 199 | 50 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 372 | 93 |
Copper (mg) | 0.6 | 0.2 | 0.3 | 0.0 | 0.3 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
Cystine (g) | 0.3 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 0.3 | 5.3 | 5.9 | 1.9 | 4.9 | 0.0 | 0.1 | 2.0 | 0.0 | 0.2 | 0.1 | 0.0 | 3.2 | n/a | n/a | 24 | 6 |
Folate | n/a | 11.7 | 141.1 | 20.9 | 115.6 | 0.2 | 0.5 | 28.7 | 47.0 | 11.2 | 0.1 | 0.0 | 12.8 | n/a | n/a | 390 | 97 |
Folate, DFE | n/a | 11.7 | 141.1 | 20.9 | 177.1 | 0.2 | 0.5 | 28.7 | 47.0 | 11.2 | 0.1 | 0.0 | 12.8 | n/a | n/a | 451 | 113 |
Folate, food | n/a | 11.7 | 141.1 | 20.9 | 27.0 | 0.2 | 0.5 | 28.7 | 47.0 | 11.2 | 0.1 | 0.0 | 12.8 | n/a | n/a | 301 | 75 |
Folic acid | n/a | 0.0 | 0.0 | 0.0 | 88.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 89 | 22 |
Fructose | n/a | n/a | 8.1 | 1.4 | 2.7 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 12 | 3 |
Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 6.3 | 2.2 | 2.0 | n/a | n/a | 0.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 11 | 3 |
Glutamic acid (g) | 3.5 | 1.4 | 0.8 | 0.3 | 4.5 | 0.0 | n/a | 0.8 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 13 | 3 |
Glycine (g) | 0.8 | 0.3 | 0.3 | 0.0 | 0.5 | 0.0 | n/a | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Histidine (g) | 0.5 | 0.2 | 0.2 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Iron (mg) | 3.1 | 1.6 | 2.2 | 0.2 | 5.2 | 0.0 | 0.0 | 0.9 | 1.8 | 0.5 | 0.1 | 0.2 | 0.7 | n/a | n/a | 16 | 4 |
Isoleucine (g) | 1.0 | 0.3 | 0.3 | 0.0 | 0.6 | 0.0 | n/a | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 1.8 | 0.6 | 0.4 | 0.0 | 1.0 | 0.0 | n/a | 0.3 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
Lysine (g) | 1.4 | 0.3 | 0.4 | 0.0 | 0.5 | 0.0 | n/a | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
Magnesium (mg) | 81.0 | 128.7 | 105.8 | 11.0 | 46.4 | 0.2 | 0.7 | 46.2 | 12.0 | 3.7 | 0.8 | 0.0 | 9.3 | n/a | n/a | 446 | 111 |
Maltose | n/a | n/a | 0.0 | 0.0 | 2.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Manganese | n/a | 3.2 | 1.0 | 0.1 | 1.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 7 | 2 |
Methionine (g) | 0.3 | 0.2 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 1.6 | 0.9 | 0.1 | 0.0 | 1.1 | 0.0 | 0.0 | 2.6 | 3.7 | 0.0 | 0.0 | 19.7 | 0.0 | n/a | n/a | 30 | 7 |
Niacin (mg) | 0.7 | 3.9 | 2.7 | 0.1 | 7.2 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 15 | 4 |
Pantothenic acid | n/a | 1.1 | 1.2 | 0.1 | 0.6 | 0.0 | n/a | 0.2 | 1.5 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 5 | 1 |
Phenylalanine (g) | 1.2 | 0.3 | 0.3 | 0.0 | 0.7 | 0.0 | n/a | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Phosphorus (mg) | 270.0 | 225.2 | 223.4 | 31.9 | 178.2 | 0.1 | 0.2 | 101.2 | 198.0 | 4.3 | 4.6 | 0.0 | 18.6 | n/a | n/a | 1,256 | 314 |
Phytosterols | n/a | n/a | n/a | 16.5 | 8.6 | 0.1 | 0.4 | 21.1 | n/a | 0.4 | n/a | 59.7 | n/a | n/a | n/a | 107 | 27 |
Polyunsaturated Fat (g) | 4.5 | 0.9 | 0.5 | 0.0 | 2.2 | 0.0 | 0.0 | 13.8 | 1.9 | 0.0 | 0.0 | 2.8 | 0.1 | n/a | n/a | 27 | 7 |
Potassium (mg) | 582.0 | 231.1 | 1,534.7 | 160.6 | 211.7 | 1.2 | 1.9 | 129.0 | 138.0 | 40.7 | 12.0 | 0.3 | 160.1 | n/a | n/a | 3,203 | 801 |
Proline (g) | 1.0 | 0.3 | 0.2 | 0.0 | 1.5 | 0.0 | n/a | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
Protein (g) | 20.7 | 6.8 | 7.1 | 1.2 | 14.4 | 0.0 | 0.0 | 4.5 | 12.6 | 0.2 | 0.2 | 0.0 | 1.3 | n/a | n/a | 69 | 17 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 160 | 40 |
Riboflavin (mg) | 0.1 | 0.0 | 0.6 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Saturated Fat (g) | 1.2 | 0.5 | 0.5 | 0.0 | 1.3 | 0.0 | 0.0 | 1.8 | 3.1 | 0.0 | 0.0 | 3.7 | 0.0 | n/a | n/a | 12 | 3 |
Selenium | n/a | n/a | 1.2 | 0.6 | 27.2 | n/a | 0.0 | 1.4 | 30.7 | 0.0 | 0.4 | 0.0 | 0.5 | n/a | n/a | 62 | 15 |
Serine (g) | 1.0 | 0.4 | 0.3 | 0.0 | 0.7 | 0.0 | n/a | 0.3 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
Sodium (mg) | 108.0 | 2.9 | 47.0 | 4.4 | 790.6 | 0.0 | 0.0 | 0.6 | 142.0 | 4.1 | 0.5 | 0.5 | 2.3 | n/a | n/a | 1,103 | 276 |
Starch | n/a | n/a | 0.0 | 0.0 | 64.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 64 | 16 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | 0.3 | 1.1 | 0.0 | n/a | n/a | 0.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Sugar (g) | 3.8 | n/a | 14.7 | 4.7 | 6.7 | n/a | 0.0 | 0.8 | 0.4 | 0.1 | 0.0 | 0.0 | 2.9 | n/a | n/a | 34 | 8 |
Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.3 | 0.3 | 0.3 | 0.1 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
Threonine (g) | 0.9 | 0.2 | 0.2 | 0.0 | 0.5 | 0.0 | n/a | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Tocopherol, alpha | n/a | n/a | 0.7 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 1.1 | 0.1 | 0.0 | 3.9 | 0.2 | n/a | n/a | 6 | 2 |
Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 0.6 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.8 | n/a | n/a | 6.1 | 0.5 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 8 | 2 |
Total Fat (g) | 8.1 | 2.4 | 1.9 | 0.1 | 5.7 | 0.0 | 0.0 | 19.1 | 9.5 | 0.1 | 0.0 | 27.0 | 0.3 | n/a | n/a | 74 | 19 |
Trans-monoenoic Fat | n/a | n/a | 0.0 | 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 |
TransFatty acids | n/a | n/a | 0.0 | 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 |
Tryptophan (g) | 0.3 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.9 | 0.3 | 0.2 | 0.0 | 0.4 | 0.0 | n/a | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
Valine (g) | 1.2 | 0.4 | 0.3 | 0.0 | 0.6 | 0.0 | n/a | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 1,176.0 | 2.2 | 0.0 | 5.1 | 10.3 | 5.9 | 540.0 | 619.4 | 0.3 | 0.0 | 25.5 | n/a | n/a | 2,385 | 596 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 58.8 | 0.0 | 0.0 | 0.3 | 0.5 | 0.3 | 160.0 | 31.0 | 0.0 | 0.0 | 1.2 | n/a | n/a | 252 | 63 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.4 | 1.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2 | 1 |
Vitamin C (mg) | 0.0 | 0.0 | 105.3 | 8.1 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 9.8 | 0.9 | 0.0 | 61.5 | n/a | n/a | 186 | 47 |
Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 82 | 21 |
Water (g) | 262.2 | 213.4 | 557.4 | 98.0 | 7.0 | 0.1 | 0.0 | 1.2 | 76.2 | 6.4 | 1.8 | 0.0 | 103.2 | n/a | n/a | 1,327 | 332 |
Zinc (mg) | 1.8 | 1.8 | 1.9 | 0.2 | 1.6 | 0.0 | 0.0 | 0.9 | 1.3 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 10 | 2 |
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