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Nutritional Facts: Healthy, Hearty Italian Dinner

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
1/2 lb (227g)
baby carrots
1 (3g)
garlic cloves
1 lb (313g)
yellow squash
1 lb (454g)
frozen spinach
12 ounces (340g)
canned artichoke hearts
1 cup (240g)
chickpeas
6 ounces (180g)
canned mushrooms
2 quarts (1,024g)
spaghetti sauce
1/2 tablespoon (0g)
italian seasoning
1 tablespoon (3g)
basil
1 teaspoon (0g)
oregano
1 cup (0g)
vegetable stock
1/4 cup (0g)
vermouth
1 to taste (0g)
olive oil
1 to taste (0g)
salt
1 to taste (0g)
eggplants
1 to taste (0g)
beans
1 to taste (0g)
swiss chard
1 to taste (0g)
escarole
1 to taste (0g)
broccoli florets
1 to taste (13g)
cauliflower florets
1 to taste (100g)
diced tomatoes
1 lb (0g)
prepared polenta
1 to taste (0g)
olive oil
1 to taste (0g)
garlic powder
1 to taste (0g)
italian seasoning
Total 1 serving
Alanine (g) 0.0 0.1 0.0 0.2 1.0 n/a 0.5 n/a n/a n/a 0.0 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 2 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 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 0 0
Arginine (g) 0.1 0.1 0.0 0.2 2.2 n/a 1.1 n/a n/a n/a 0.0 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 4 0
Ash (g) 0.4 1.4 0.0 1.8 6.5 2.5 3.9 1.7 20.6 n/a 0.0 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 39 5
Aspartic acid (g) 0.1 0.3 0.0 0.5 1.9 n/a 1.4 n/a n/a n/a 0.0 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 4 1
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 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 0 0
Calcium (mg) 25.3 72.6 5.4 50.0 585.7 71.4 76.8 18.0 225.3 n/a 4.7 5.3 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 1,141 143
Calories 44.0 79.4 4.5 53.2 131.7 180.3 285.6 57.6 890.9 n/a 0.6 0.9 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 1,729 216
Calories (kj) 182.6 328.9 18.7 218.9 544.8 748.5 1,192.8 239.2 3,727.4 n/a 2.5 3.7 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 7,208 901
Carbohydrates (g) 10.3 18.7 1.0 9.7 19.1 40.7 54.3 8.3 140.9 n/a 0.1 0.2 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 303 38
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 20.5 n/a 0.0 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 20 3
Copper (mg) 0.0 0.2 0.0 0.2 0.7 0.4 0.4 0.2 1.9 n/a 0.0 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 4 1
Cystine (g) 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a n/a n/a 0.0 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 0 0
Dietary Fiber (g) 1.9 6.6 0.1 3.1 13.2 29.3 10.6 4.5 26.6 n/a 0.0 0.1 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 96 12
Folate (mcg) 20.9 61.2 0.1 75.1 658.3 302.8 160.8 68.3 133.1 n/a 1.8 0.8 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 1,483 185
Folate, DFE (mcg) 20.9 61.2 0.1 75.1 658.3 302.8 160.8 68.3 133.1 n/a 1.8 0.8 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 1,483 185
Folate, food (mcg) 20.9 61.2 0.1 75.1 658.3 302.8 160.8 68.3 133.1 n/a 1.8 0.8 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 1,483 185
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 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 0 0
Fructose (g) 1.4 2.3 n/a 4.3 0.8 0.1 n/a n/a n/a n/a 0.0 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 9 1
Galactose (g) 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 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 0 0
Glucose (dextrose) (g) 2.2 2.4 n/a 3.3 1.1 0.8 n/a n/a n/a n/a 0.0 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 10 1
Glutamic acid (g) 0.3 0.4 0.0 0.4 2.3 n/a 2.1 n/a n/a n/a 0.0 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 5 1
Glycine (g) 0.0 0.1 0.0 0.1 1.0 n/a 0.5 n/a n/a n/a 0.0 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 2 0
Histidine (g) 0.0 0.0 0.0 0.1 0.2 n/a 0.3 n/a n/a n/a 0.0 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 1 0
Hydroxyproline 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.2 2.0 0.1 1.2 8.6 2.1 3.2 2.6 7.4 n/a 0.1 0.1 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 28 3
Isoleucine (g) 0.0 0.1 0.0 0.1 0.6 n/a 0.5 n/a n/a n/a 0.0 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 1 0
Lactose (g) 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 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 0 0
Leucine (g) 0.0 0.1 0.0 0.2 0.9 n/a 0.8 n/a n/a n/a 0.0 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 2 0
Lysine (g) 0.0 0.1 0.0 0.2 1.1 n/a 0.8 n/a n/a n/a 0.0 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 2 0
Magnesium (mg) 11.0 22.7 0.8 56.3 340.5 142.9 69.6 12.6 215.0 n/a 1.7 0.9 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 874 109
Maltose (g) 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 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 0 0
Manganese (mg) 0.1 0.3 0.1 0.6 3.2 0.8 1.4 0.2 1.6 n/a 0.0 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 8 1
Methionine (g) 0.0 0.0 0.0 0.1 0.2 n/a 0.2 n/a n/a n/a 0.0 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 0 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.0 6.0 n/a 0.0 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 7 1
Niacin (mg) 0.1 1.3 0.0 1.4 2.3 3.8 0.3 0.4 40.1 n/a 0.0 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 50 6
Pantothenic acid (mg) 0.1 0.9 0.0 0.6 0.4 0.8 0.7 0.7 0.8 n/a 0.0 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 5 1
Phenylalanine (g) 0.0 0.1 0.0 0.1 0.9 n/a 0.6 n/a n/a n/a 0.0 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 2 0
Phosphorus (mg) 31.9 63.5 4.6 118.8 222.5 248.4 216.0 109.7 368.6 n/a 1.5 0.5 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 1,386 173
Phytosterols (mg) 16.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.7 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 17 2
Polyunsaturated Fat (g) 0.0 0.1 0.0 0.3 0.4 0.5 1.2 0.5 12.1 n/a 0.0 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 15 2
Potassium (mg) 160.6 537.5 12.0 816.3 1,570.8 973.0 412.8 140.3 3,235.8 n/a 7.8 4.2 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 7,871 984
Proline (g) 0.0 0.1 0.0 0.1 0.9 n/a 0.5 n/a n/a n/a 0.0 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 2 0
Protein (g) 1.2 1.5 0.2 3.8 16.5 9.8 11.9 6.9 18.2 n/a 0.1 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 70 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 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 0 0
Riboflavin (mg) 0.0 0.1 0.0 0.3 1.0 0.3 0.1 0.1 0.6 n/a 0.0 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 3 0
Saturated Fat (g) 0.0 0.1 0.0 0.3 0.2 0.3 0.3 0.2 7.2 n/a 0.0 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 8 1
Selenium (mcg) 0.6 2.0 0.4 0.6 27.2 0.7 6.7 27.3 14.3 n/a 0.0 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 80 10
Serine (g) 0.0 0.1 0.0 0.2 0.8 n/a 0.6 n/a n/a n/a 0.0 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 2 0
Sodium (mg) 4.4 176.9 0.5 25.0 336.0 204.1 717.6 690.6 4,198.4 n/a 0.1 0.1 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 6,354 794
Starch (g) 0.0 0.0 n/a 0.0 0.0 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 n/a n/a n/a 0 0
Sucrose (g) 1.1 6.2 n/a 0.2 1.1 2.5 n/a n/a n/a n/a 0.0 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 11 1
Sugar (g) 4.7 10.8 0.0 7.8 3.0 3.4 n/a n/a 90.5 n/a 0.0 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 120 15
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 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 0 0
Thiamin (mg) 0.1 0.1 0.0 0.1 0.4 0.2 0.1 0.0 0.2 n/a 0.0 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 1 0
Threonine (g) 0.0 0.1 0.0 0.1 1.0 n/a 0.4 n/a n/a n/a 0.0 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 2 0
Tocopherol, alpha (mg) 0.0 n/a 0.0 0.4 13.2 0.6 n/a n/a 24.6 n/a 0.0 0.1 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 39 5
Tocopherol, beta (mg) 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 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 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 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 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a 0.6 n/a n/a n/a n/a n/a 0.0 0.1 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 1 0
Total Fat (g) 0.1 0.3 0.0 1.0 2.6 1.2 2.7 1.2 27.5 n/a 0.0 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 37 5
Trans-monoenoic Fat n/a n/a n/a 0.0 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 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 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 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.5 n/a 0.1 n/a n/a n/a 0.0 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 1 0
Tyrosine (g) 0.0 0.0 0.0 0.1 1.0 n/a 0.3 n/a n/a n/a 0.0 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 1 0
Valine (g) 0.0 0.1 0.0 0.2 0.8 n/a 0.5 n/a n/a n/a 0.0 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 2 0
Vitamin A, IU (IU) 2.2 31,275.2 0.3 625.5 53,236.1 44.2 50.4 0.0 7,700.5 n/a 139.8 5.7 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 93,080 11,635
Vitamin A, RAE (mcg) 0.0 1,564.9 0.0 31.3 2,660.4 3.4 2.4 0.0 389.1 n/a 7.0 0.3 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 4,659 582
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 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 0 0
Vitamin B-6 (mg) 0.1 0.2 0.0 0.5 0.8 0.3 1.1 0.0 1.8 n/a 0.0 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 5 1
Vitamin C (mg) 8.1 5.9 0.9 56.0 25.0 25.2 9.1 0.0 20.5 n/a 0.5 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 151 19
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 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 0 0
Water (g) 98.0 204.9 1.8 296.5 409.4 286.1 167.3 161.6 819.3 n/a 2.4 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 2,447 306
Zinc (mg) 0.2 0.4 0.0 1.0 2.5 1.4 2.5 1.2 5.5 n/a 0.0 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 15 2

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