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Nutritional Facts: Healthy Caribbean Stew

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.

  1/3 cup (79g)
water
1 large (150g)
onions
1 (119g)
red bell peppers
3 cups (399g)
sweet potatoes
15 ounces (429g)
tomato sauce
15 ounces (425g)
diced tomatoes with jalapenos
20 ounces (567g)
pineapple chunks in juice
2 cups (250g)
green apples
4 ounces (114g)
green chilies
1/2 cup (0g)
vegetable broth
15 ounces (421g)
pinto beans
15 ounces (307g)
black beans
15 ounces (425g)
kidney beans
2 tablespoons (28g)
brown sugar
2 teaspoons (5g)
chili powder
1 teaspoon (2g)
ground cumin
1 teaspoon (2g)
ground oregano
1/4 teaspoon (1g)
cinnamon
Total 1 serving
Alanine n/a 0.0 0.0 0.3 0.2 n/a 0.1 0.0 0.1 n/a 1.7 1.1 1.0 n/a 0.0 n/a 0.0 0.0 5 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a 0.2 0.0 0.2 0.1 n/a 0.1 0.0 0.1 n/a 2.1 1.7 1.2 n/a 0.0 n/a 0.0 0.0 6 1
Ash (g) 0.1 0.5 0.6 4.0 8.6 5.9 1.7 0.5 0.7 n/a 4.9 3.5 7.0 0.1 0.6 0.2 0.1 0.0 39 5
Aspartic acid n/a 0.1 0.3 1.5 0.9 n/a 0.5 0.2 0.3 n/a 4.7 3.3 2.8 n/a 0.1 n/a 0.0 0.0 15 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 2.4 34.5 8.3 119.7 55.7 85.1 79.4 15.0 20.6 n/a 193.6 82.9 144.6 22.9 17.8 19.6 28.7 6.5 937 117
Calories 0.0 60.0 36.9 343.1 102.9 63.8 340.2 130.0 45.7 n/a 601.8 405.4 357.2 104.9 15.2 7.9 4.8 1.6 2,621 328
Calories (kj) 0.0 249.0 153.5 1,432.4 428.6 267.9 1,423.3 545.0 190.9 n/a 2,525.2 1,695.4 1,501.2 438.8 63.7 32.9 19.9 6.8 10,975 1,372
Carbohydrates (g) 0.0 14.0 7.2 80.3 23.1 15.4 89.0 34.5 10.8 n/a 110.4 72.8 61.7 27.1 2.7 0.9 1.2 0.5 552 69
Cholesterol (mg) 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 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.0 0.1 0.0 0.6 0.5 0.4 0.5 0.1 0.2 n/a 0.9 0.6 0.6 0.0 0.1 0.0 0.0 0.0 5 1
Cystine n/a 0.0 0.0 0.1 0.1 n/a 0.0 0.0 0.0 n/a 0.4 0.3 0.2 n/a 0.0 n/a 0.0 0.0 1 0
Dietary Fiber (g) 0.0 2.6 2.5 12.0 6.4 n/a 4.5 6.0 1.7 n/a 37.9 26.7 22.5 0.0 1.9 0.2 0.8 0.3 126 16
Folate (mcg) 0.0 28.5 54.7 43.9 47.1 38.3 28.4 7.5 26.3 n/a 723.9 457.6 153.1 0.3 1.5 0.2 4.3 0.0 1,616 202
Folate, DFE (mcg) 0.0 28.5 54.7 43.9 47.1 38.3 28.4 7.5 26.3 n/a 723.9 457.6 153.1 0.3 1.5 0.2 4.3 0.0 1,616 202
Folate, food (mcg) 0.0 28.5 54.7 43.9 47.1 38.3 28.4 7.5 26.3 n/a 723.9 457.6 153.1 0.3 1.5 0.2 4.3 0.0 1,616 202
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 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 1.9 2.7 2.8 7.1 n/a 36.9 14.8 n/a n/a 0.0 n/a 0.0 0.3 0.2 n/a 0.0 0.0 67 8
Galactose n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) n/a 3.0 2.3 3.8 10.0 n/a 43.7 6.1 n/a n/a 0.0 n/a 0.0 0.4 0.1 n/a 0.0 0.0 69 9
Glutamic acid n/a 0.4 0.3 0.6 2.8 n/a 0.3 0.1 0.3 n/a 6.1 4.1 3.6 n/a 0.1 n/a 0.0 0.0 19 2
Glycine n/a 0.0 0.0 0.3 0.1 n/a 0.1 0.0 0.1 n/a 1.5 1.1 0.9 n/a 0.0 n/a 0.0 0.0 4 1
Histidine n/a 0.0 0.0 0.1 0.1 n/a 0.1 0.0 0.0 n/a 1.0 0.8 0.6 n/a 0.0 n/a 0.0 0.0 3 0
Hydroxyproline 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 0.0 n/a 0.0 0.0 0 0
Iron (mg) 0.0 0.3 0.5 2.4 4.4 1.1 1.6 0.3 1.4 n/a 8.8 6.5 5.0 0.2 0.9 1.4 0.7 0.1 35 4
Isoleucine n/a 0.0 0.0 0.2 0.1 n/a 0.1 0.0 0.1 n/a 1.8 1.2 1.1 n/a 0.0 n/a 0.0 0.0 5 1
Lactose n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Leucine n/a 0.0 0.0 0.4 0.2 n/a 0.1 0.0 0.1 n/a 3.2 2.2 1.9 n/a 0.0 n/a 0.0 0.0 8 1
Lysine n/a 0.1 0.0 0.3 0.2 n/a 0.1 0.0 0.1 n/a 2.7 1.9 1.6 n/a 0.0 n/a 0.0 0.0 7 1
Magnesium (mg) 0.8 15.0 14.3 99.8 68.6 46.8 79.4 12.5 28.6 n/a 210.4 215.0 114.8 2.5 8.0 7.7 4.9 0.4 929 116
Maltose n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Manganese (mg) 0.0 0.2 0.1 1.0 0.5 0.6 6.4 0.1 0.3 n/a 1.9 1.4 0.7 0.0 0.1 0.1 0.1 0.1 13 2
Methionine n/a 0.0 0.0 0.1 0.0 n/a 0.1 0.0 0.0 n/a 0.5 0.4 0.3 n/a 0.0 n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 n/a 0.6 0.1 1.6 0.0 0.2 0.3 0.0 0.0 3 0
Niacin (mg) 0.0 0.2 1.2 2.2 4.2 2.7 1.6 0.2 1.1 n/a 1.3 1.6 1.7 0.0 0.6 0.1 0.1 0.0 19 2
Pantothenic acid (mg) 0.0 0.2 0.4 3.2 1.3 0.6 0.6 0.2 0.1 n/a 0.9 0.7 0.6 0.0 0.0 n/a 0.0 0.0 9 1
Phenylalanine n/a 0.0 0.1 0.4 0.2 n/a 0.1 0.0 0.1 n/a 2.2 1.5 1.3 n/a 0.0 n/a 0.0 0.0 6 1
Phosphorus (mg) 0.0 43.5 30.9 187.5 111.4 59.5 34.0 27.5 52.6 n/a 618.7 430.0 382.8 1.1 16.2 10.5 2.7 0.4 2,009 251
Phytosterols n/a 22.5 n/a 47.9 n/a n/a n/a 30.0 n/a n/a n/a n/a n/a n/a 4.5 1.4 3.7 0.2 110 14
Polyunsaturated Fat (g) 0.0 0.0 0.1 0.1 0.3 0.1 0.2 0.1 0.1 n/a 1.0 0.7 1.1 0.0 0.4 0.1 0.0 0.0 4 1
Potassium (mg) 0.8 219.0 251.1 1,344.6 1,418.6 455.0 691.8 267.5 388.6 n/a 1,835.0 1,090.4 1,007.9 36.7 105.3 37.5 22.7 2.8 9,175 1,147
Proline n/a 0.0 0.0 0.2 0.1 n/a 0.1 0.0 0.1 n/a 2.2 1.2 1.3 n/a 0.1 n/a 0.0 0.0 5 1
Protein (g) 0.0 1.7 1.2 6.3 5.7 2.9 2.4 0.7 2.3 n/a 37.9 27.2 22.2 0.0 0.7 0.4 0.2 0.0 112 14
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 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.1 0.2 0.3 0.1 0.1 0.1 0.1 n/a 0.3 0.2 0.2 0.0 0.1 0.0 0.0 0.0 2 0
Saturated Fat (g) 0.0 0.1 0.0 0.1 0.1 0.0 0.0 0.1 0.0 n/a 0.6 0.4 0.6 0.0 0.1 0.0 0.0 0.0 2 0
Selenium (mcg) 0.0 0.8 0.1 2.4 0.9 1.7 2.3 0.0 0.6 n/a 26.1 3.7 3.8 0.3 1.1 0.1 0.1 0.0 44 5
Serine n/a 0.0 0.1 0.4 0.2 n/a 0.1 0.0 0.1 n/a 2.4 1.5 1.4 n/a 0.0 n/a 0.0 0.0 6 1
Sodium (mg) 2.4 6.0 4.8 219.5 2,245.7 1,705.4 5.7 2.5 8.0 n/a 4.2 3.1 1,258.8 7.7 88.6 3.5 0.5 0.1 5,566 696
Starch n/a 0.0 0.0 50.5 n/a n/a n/a 0.1 n/a n/a 63.8 n/a 37.8 n/a n/a n/a n/a n/a 152 19
Sucrose n/a 1.5 0.0 10.1 1.1 n/a 1.4 5.2 n/a n/a 1.4 n/a 7.9 26.1 0.0 n/a 0.0 0.0 55 7
Sugar (g) 0.0 6.4 5.0 16.7 18.2 n/a 81.9 26.0 5.8 n/a 1.4 n/a 7.9 26.8 0.4 0.0 0.1 0.0 197 25
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.1 0.3 0.1 0.1 0.5 0.0 0.1 n/a 0.8 0.7 0.5 0.0 0.0 0.0 0.0 0.0 3 0
Threonine n/a 0.0 0.0 0.3 0.2 n/a 0.1 0.0 0.1 n/a 1.4 1.1 0.8 n/a 0.0 n/a 0.0 0.0 4 1
Tocopherol, alpha (mg) 0.0 0.0 1.9 1.0 6.1 n/a 0.1 0.5 0.8 n/a 4.0 n/a 0.1 0.0 2.1 0.1 0.3 0.0 17 2
Tocopherol, beta n/a 0.0 0.1 0.0 0.1 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.1 n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, gamma n/a 0.0 0.2 0.0 0.4 n/a n/a 0.0 n/a n/a n/a n/a 2.9 n/a 0.2 n/a 0.4 0.1 4 1
Total Fat (g) 0.0 0.2 0.4 0.2 0.8 0.3 0.5 0.4 0.2 n/a 2.7 1.7 2.6 0.0 0.8 0.5 0.1 0.0 11 1
Trans-monoenoic Fat n/a n/a 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 0.0 0.0 0 0
TransFatty acids n/a n/a 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 0.0 0.0 0 0
Tryptophan n/a 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.0 n/a 0.5 0.3 0.3 n/a 0.0 n/a 0.0 0.0 1 0
Tyrosine n/a 0.0 0.0 0.1 0.1 n/a 0.1 0.0 0.0 n/a 0.9 0.8 0.5 n/a 0.0 n/a 0.0 0.0 3 0
Valine n/a 0.0 0.0 0.3 0.1 n/a 0.1 0.0 0.1 n/a 2.2 1.4 1.3 n/a 0.0 n/a 0.0 0.0 6 1
Vitamin A, IU (IU) 0.0 3.0 3,725.9 56,606.1 1,855.7 1,658.6 215.5 135.0 1,347.4 n/a 0.0 18.4 0.0 0.0 1,601.1 26.7 30.6 1.9 67,226 8,403
Vitamin A, RAE (mcg) 0.0 0.0 186.8 2,828.9 94.3 85.1 11.3 7.5 67.4 n/a 0.0 0.0 0.0 0.0 80.1 1.3 1.5 0.1 3,364 421
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 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.2 0.3 0.8 0.4 0.4 0.4 0.1 0.3 n/a 1.0 0.2 0.3 0.0 0.1 0.0 0.0 0.0 5 1
Vitamin C (mg) 0.0 11.1 152.0 9.6 30.0 26.4 53.9 11.5 277.1 n/a 3.4 0.0 5.1 0.0 0.0 0.2 0.0 0.0 580 73
Vitamin D (IU) 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 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 78.8 133.7 109.7 308.3 390.5 400.7 473.5 213.9 100.3 n/a 264.9 201.9 331.9 0.4 0.6 0.2 0.2 0.1 3,010 376
Zinc (mg) 0.0 0.3 0.3 1.2 0.9 0.6 0.6 0.1 0.3 n/a 4.1 3.4 2.0 0.0 0.2 0.1 0.0 0.0 14 2

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