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Nutritional Facts: Risotto & Baked 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.

  1 lb (455g)
squash
2 tablespoons (27g)
olive oil
7 cups (1,680g)
chicken stock
1 (110g)
onions
2 (6g)
garlic cloves
1 1/2 cups (300g)
arborio rice
1 teaspoon (1g)
sage
1/4 cup (25g)
parmesan cheese
3 tablespoons (11g)
parsley
1 to taste (0g)
fresh pepper
Total 1 serving
Alanine (g) 0.3 0.0 n/a 0.0 0.0 1.1 n/a 0.3 0.0 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.2 0.0 n/a 0.1 0.0 1.6 n/a 0.4 0.0 n/a 2 0
Ash (g) 2.8 0.0 10.6 0.4 0.1 1.6 0.1 2.0 0.3 n/a 18 3
Aspartic acid (g) 0.7 0.0 n/a 0.1 0.0 1.8 n/a 0.7 0.0 n/a 3 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 68.3 0.3 50.4 25.3 10.9 9.0 11.6 277.3 15.7 n/a 469 78
Calories 72.8 238.7 604.8 44.0 8.9 1,074.0 2.2 107.8 4.1 n/a 2,157 360
Calories (kj) 314.0 998.7 2,536.8 182.6 37.4 4,494.0 9.2 451.3 17.2 n/a 9,041 1,507
Carbohydrates (g) 15.2 0.0 59.3 10.3 2.0 237.5 0.4 1.0 0.7 n/a 326 54
Cholesterol (mg) 0.0 0.0 50.4 0.0 0.0 0.0 0.0 22.0 0.0 n/a 72 12
Copper (mg) 0.2 0.0 0.9 0.0 0.0 0.6 0.0 0.1 0.0 n/a 2 0
Cystine (g) 0.1 0.0 n/a 0.0 0.0 0.4 n/a 0.0 0.0 n/a 0 0
Dietary Fiber (g) 5.0 0.0 0.0 1.9 0.1 8.4 0.3 0.0 0.4 n/a 16 3
Folate (mcg) 132.0 0.0 84.0 20.9 0.2 693.0 1.9 2.5 17.3 n/a 952 159
Folate, DFE (mcg) 132.0 0.0 84.0 20.9 0.2 1,167.0 1.9 2.5 17.3 n/a 1,426 238
Folate, food (mcg) 132.0 0.0 84.0 20.9 0.2 18.0 1.9 2.5 17.3 n/a 277 46
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 675.0 0.0 0.0 0.0 n/a 675 113
Fructose (g) 4.3 n/a n/a 1.4 n/a n/a n/a 0.0 n/a n/a 6 1
Galactose n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 3.4 n/a n/a 2.2 n/a n/a n/a 0.0 n/a n/a 6 1
Glutamic acid (g) 0.6 0.0 n/a 0.3 0.0 3.8 n/a 2.2 0.0 n/a 7 1
Glycine (g) 0.2 0.0 n/a 0.0 0.0 0.9 n/a 0.2 0.0 n/a 1 0
Histidine (g) 0.1 0.0 n/a 0.0 0.0 0.5 n/a 0.3 0.0 n/a 1 0
Iron (mg) 1.6 0.2 3.5 0.2 0.1 12.7 0.2 0.2 0.7 n/a 19 3
Isoleucine (g) 0.2 0.0 n/a 0.0 0.0 0.8 n/a 0.5 0.0 n/a 2 0
Lactose n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 0.3 0.0 n/a 0.0 0.0 1.6 n/a 0.9 0.0 n/a 3 0
Lysine (g) 0.3 0.0 n/a 0.0 0.0 0.7 n/a 0.7 0.0 n/a 2 0
Magnesium (mg) 77.4 0.0 67.2 11.0 1.5 69.0 3.0 9.5 5.7 n/a 244 41
Maltose n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.8 0.0 n/a 0.1 0.1 3.1 0.0 0.0 0.0 n/a 4 1
Methionine (g) 0.1 0.0 n/a 0.0 0.0 0.5 n/a 0.3 0.0 n/a 1 0
Monounsaturated Fat (g) 0.1 19.7 9.8 0.0 0.0 0.5 0.0 2.1 0.0 n/a 32 5
Niacin (mg) 2.2 0.0 26.6 0.1 0.0 12.3 0.0 0.0 0.1 n/a 42 7
Pantothenic acid (mg) 0.7 0.0 n/a 0.1 0.0 3.9 n/a 0.1 0.0 n/a 5 1
Phenylalanine (g) 0.2 0.0 n/a 0.0 0.0 1.0 n/a 0.5 0.0 n/a 2 0
Phosphorus (mg) 172.9 0.0 453.6 31.9 9.2 285.0 0.6 182.3 6.6 n/a 1,142 190
Phytosterols n/a 59.7 n/a 16.5 n/a n/a 1.7 n/a 0.6 n/a 78 13
Polyunsaturated Fat (g) 0.4 2.8 3.6 0.0 0.0 0.4 0.0 0.3 0.0 n/a 8 1
Potassium (mg) 1,192.1 0.3 1,764.0 160.6 24.1 228.0 7.5 31.3 63.2 n/a 3,471 578
Proline (g) 0.2 0.0 n/a 0.0 0.0 0.9 n/a 1.2 0.0 n/a 2 0
Protein (g) 5.5 0.0 42.3 1.2 0.4 19.5 0.1 9.6 0.3 n/a 79 13
Retinol (mcg) 0.0 0.0 16.8 0.0 0.0 0.0 0.0 55.8 0.0 n/a 73 12
Riboflavin (mg) 0.6 0.0 1.4 0.0 0.0 0.1 0.0 0.1 0.0 n/a 2 0
Saturated Fat (g) 0.2 3.7 5.4 0.0 0.0 0.4 0.0 4.3 0.0 n/a 14 2
Selenium (mcg) 0.9 0.0 37.0 0.6 0.9 45.3 0.0 4.4 0.0 n/a 89 15
Serine (g) 0.2 0.0 n/a 0.0 0.0 1.0 n/a 0.6 0.0 n/a 2 0
Sodium (mg) 9.1 0.5 2,402.4 4.4 1.0 3.0 0.1 382.3 6.4 n/a 2,809 468
Starch n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.1 n/a n/a 1.1 n/a n/a n/a 0.0 n/a n/a 1 0
Sugar (g) 10.0 0.0 26.5 4.7 0.1 n/a 0.0 0.2 0.1 n/a 42 7
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.0 0.6 0.1 0.0 1.7 0.0 0.0 0.0 n/a 3 0
Threonine (g) 0.1 0.0 n/a 0.0 0.0 0.7 n/a 0.4 0.0 n/a 1 0
Tocopherol, alpha (mg) 0.5 3.9 0.5 0.0 0.0 n/a 0.1 0.1 0.1 n/a 5 1
Tocopherol, beta n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma n/a 0.2 n/a 0.0 n/a n/a n/a n/a 0.1 n/a 0 0
Total Fat (g) 0.8 27.0 20.2 0.1 0.0 1.6 0.1 7.2 0.1 n/a 57 10
Tryptophan (g) 0.1 0.0 n/a 0.0 0.0 0.2 n/a 0.1 0.0 n/a 0 0
Tyrosine (g) 0.1 0.0 n/a 0.0 0.0 0.7 n/a 0.6 0.0 n/a 1 0
Valine (g) 0.2 0.0 n/a 0.0 0.0 1.2 n/a 0.6 0.0 n/a 2 0
Vitamin A, IU (IU) 910.0 0.0 50.4 2.2 0.5 0.0 41.3 216.3 960.3 n/a 2,181 364
Vitamin A, RAE (mcg) 45.5 0.0 16.8 0.0 0.0 0.0 2.1 57.3 48.0 n/a 170 28
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.0 n/a 1 0
Vitamin B-6 (mg) 1.0 0.0 1.0 0.1 0.1 0.5 0.0 0.0 0.0 n/a 3 0
Vitamin C (mg) 77.4 0.0 3.4 8.1 1.9 0.0 0.2 0.0 15.2 n/a 106 18
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5.3 0.0 n/a 5 1
Water (g) 430.6 0.0 1,548.1 98.0 3.5 39.9 0.1 5.2 10.0 n/a 2,135 356
Zinc (mg) 1.3 0.0 2.4 0.2 0.1 3.3 0.0 1.0 0.1 n/a 8 1

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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