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.
|
8 (1,568g) zucchini |
6 ounces (170g) tuna in vegetable oil |
6 (26g) black olives |
1/2 small (35g) onions |
1 (123g) tomatoes |
1 tablespoon (9g) capers |
1 tablespoon (4g) parsley |
2 (8g) anchovies packed in oil |
1 cup (200g) arborio rice |
1 (50g) eggs |
1 to taste (0g) salt and pepper |
1 tablespoon (14g) olive oil |
2 slices (0g) soy cheddar cheese |
1 teaspoon (2g) dry oregano |
1 (61g) carrots |
1/2 (55g) onions |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) pepper |
Total | 1 serving | |
| Alanine (g) | 1.0 | 3.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.8 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.8 | 3.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 1.1 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 6 | 1 |
| Ash (g) | 9.1 | 4.7 | 0.6 | 0.1 | 0.6 | 0.7 | 0.1 | 0.9 | 1.1 | 0.5 | n/a | 0.0 | n/a | 0.1 | 0.6 | 0.2 | 3.0 | 0.0 | 22 | 6 |
| Aspartic acid (g) | 2.3 | 5.1 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.2 | 1.2 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 10 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 250.9 | 22.2 | 23.2 | 8.1 | 12.3 | 3.4 | 5.2 | 18.6 | 6.0 | 28.0 | n/a | 0.1 | n/a | 28.7 | 20.1 | 12.7 | 0.7 | 2.5 | 443 | 111 |
| Calories | 266.6 | 337.4 | 30.4 | 14.0 | 22.1 | 2.0 | 1.4 | 16.8 | 716.0 | 71.5 | n/a | 119.3 | n/a | 4.8 | 25.0 | 22.0 | 0.0 | 1.4 | 1,651 | 413 |
| Calories (kj) | 1,097.6 | 1,414.3 | 127.0 | 58.1 | 91.0 | 8.3 | 5.7 | 70.3 | 2,996.0 | 299.5 | n/a | 499.4 | n/a | 19.9 | 105.5 | 91.3 | 0.0 | 6.0 | 6,890 | 1,722 |
| Carbohydrates (g) | 48.8 | 0.0 | 1.7 | 3.3 | 4.8 | 0.4 | 0.2 | 0.0 | 158.3 | 0.4 | n/a | 0.0 | n/a | 1.2 | 5.8 | 5.1 | 0.0 | 0.4 | 230 | 58 |
| Cholesterol (mg) | 0.0 | 30.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.8 | 0.0 | 186.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 223 | 56 |
| Copper (mg) | 0.8 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.2 | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 15.7 | 0.0 | 0.8 | 0.6 | 1.5 | 0.3 | 0.1 | 0.0 | 5.6 | 0.0 | n/a | 0.0 | n/a | 0.8 | 1.7 | 0.9 | 0.0 | 0.1 | 28 | 7 |
| Folate (mcg) | 376.3 | 8.5 | 0.0 | 6.7 | 18.5 | 2.0 | 5.8 | 1.0 | 462.0 | 23.5 | n/a | 0.0 | n/a | 4.3 | 11.6 | 10.5 | 0.0 | 0.1 | 931 | 233 |
| Folate, DFE (mcg) | 376.3 | 8.5 | 0.0 | 6.7 | 18.5 | 2.0 | 5.8 | 1.0 | 778.0 | 23.5 | n/a | 0.0 | n/a | 4.3 | 11.6 | 10.5 | 0.0 | 0.1 | 1,247 | 312 |
| Folate, food (mcg) | 376.3 | 8.5 | 0.0 | 6.7 | 18.5 | 2.0 | 5.8 | 1.0 | 12.0 | 23.5 | n/a | 0.0 | n/a | 4.3 | 11.6 | 10.5 | 0.0 | 0.1 | 481 | 120 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 450.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 450 | 113 |
| Fructose (g) | 21.6 | n/a | n/a | 0.5 | 1.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.7 | n/a | 0.0 | 25 | 6 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 16.8 | n/a | n/a | 0.7 | 1.5 | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.4 | 1.1 | n/a | 0.0 | 21 | 5 |
| Glutamic acid (g) | 2.0 | 7.4 | 0.0 | 0.1 | 0.5 | n/a | 0.0 | 0.3 | 2.5 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 14 | 4 |
| Glycine (g) | 0.7 | 2.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.6 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Histidine (g) | 0.4 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| 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 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Iron (mg) | 5.8 | 2.4 | 0.9 | 0.1 | 0.3 | 0.1 | 0.2 | 0.4 | 8.5 | 0.9 | n/a | 0.1 | n/a | 0.7 | 0.2 | 0.1 | 0.0 | 0.1 | 21 | 5 |
| Isoleucine (g) | 0.7 | 2.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.6 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 1.1 | 4.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 1.1 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Lysine (g) | 1.1 | 4.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.5 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Magnesium (mg) | 282.2 | 52.8 | 1.1 | 3.5 | 13.5 | 2.8 | 1.9 | 5.5 | 46.0 | 6.0 | n/a | 0.0 | n/a | 4.9 | 7.3 | 5.5 | 0.0 | 1.0 | 434 | 109 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 2.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 5 | 1 |
| Methionine (g) | 0.3 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Monounsaturated Fat (g) | 0.2 | 5.0 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 1.8 | n/a | 9.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 5 |
| Niacin (mg) | 7.1 | 21.1 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 1.6 | 8.2 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 40 | 10 |
| Pantothenic acid (mg) | 3.2 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 2.6 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 8 | 2 |
| Phenylalanine (g) | 0.7 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.7 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 595.8 | 529.9 | 0.8 | 10.2 | 29.5 | 0.9 | 2.2 | 20.2 | 190.0 | 99.0 | n/a | 0.0 | n/a | 2.7 | 21.4 | 16.0 | 0.0 | 0.9 | 1,519 | 380 |
| Phytosterols | n/a | n/a | n/a | 5.3 | 8.6 | 4.1 | 0.2 | n/a | n/a | n/a | n/a | 29.8 | n/a | 3.7 | n/a | 8.3 | 0.0 | 0.5 | 60 | 15 |
| Polyunsaturated Fat (g) | 1.4 | 4.9 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 1.0 | n/a | 1.4 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 10 | 2 |
| Potassium (mg) | 4,092.5 | 352.7 | 2.1 | 51.1 | 291.5 | 3.4 | 21.1 | 43.5 | 152.0 | 69.0 | n/a | 0.1 | n/a | 22.7 | 195.2 | 80.3 | 0.2 | 7.6 | 5,385 | 1,346 |
| Proline (g) | 0.6 | 1.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.6 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Protein (g) | 19.0 | 49.6 | 0.2 | 0.4 | 1.1 | 0.2 | 0.1 | 2.3 | 13.0 | 6.3 | n/a | 0.0 | n/a | 0.2 | 0.6 | 0.6 | 0.0 | 0.1 | 94 | 23 |
| Retinol (mcg) | 0.0 | 39.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 80.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 120 | 30 |
| Riboflavin (mg) | 1.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Saturated Fat (g) | 1.3 | 2.6 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 1.6 | n/a | 1.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Selenium (mcg) | 3.1 | 129.5 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 5.4 | 30.2 | 15.4 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 185 | 46 |
| Serine (g) | 0.8 | 2.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.7 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Sodium (mg) | 125.4 | 603.2 | 194.0 | 1.4 | 6.2 | 254.9 | 2.1 | 293.4 | 2.0 | 71.0 | n/a | 0.3 | n/a | 0.5 | 42.1 | 2.2 | 1,162.7 | 0.1 | 2,762 | 690 |
| Starch (g) | 0.0 | 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 | 0.9 | 0.0 | n/a | n/a | 1 | 0 |
| Sucrose (g) | 0.8 | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 2.2 | 0.5 | n/a | 0.0 | 4 | 1 |
| Sugar (g) | 39.2 | 0.0 | 0.0 | 1.5 | 3.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | 0.1 | 2.9 | 2.3 | 0.0 | 0.0 | 49 | 12 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Threonine (g) | 0.5 | 2.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.5 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 1.5 | 0.4 | 0.0 | 0.7 | 0.1 | 0.0 | 0.3 | n/a | 0.5 | n/a | 1.9 | n/a | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 2.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
| Tocopherol, gamma | n/a | 6.7 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.1 | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 8 | 2 |
| Total Fat (g) | 5.0 | 14.0 | 2.8 | 0.0 | 0.2 | 0.1 | 0.0 | 0.8 | 1.0 | 4.8 | n/a | 13.5 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 43 | 11 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.5 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Valine (g) | 0.8 | 2.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.8 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 3,136.0 | 131.2 | 106.4 | 0.7 | 1,024.6 | 11.9 | 320.1 | 3.2 | 0.0 | 270.0 | n/a | 0.0 | n/a | 30.6 | 10,190.7 | 1.1 | 0.0 | 3.1 | 15,230 | 3,807 |
| Vitamin A, RAE (mcg) | 156.8 | 39.2 | 5.3 | 0.0 | 51.7 | 0.6 | 16.0 | 1.0 | 0.0 | 80.0 | n/a | 0.0 | n/a | 1.5 | 509.4 | 0.0 | 0.0 | 0.2 | 862 | 215 |
| Vitamin B-12 (mcg) | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Vitamin B-6 (mg) | 2.6 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 4 | 1 |
| Vitamin C (mg) | 280.7 | 0.0 | 0.2 | 2.6 | 16.9 | 0.4 | 5.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3.6 | 4.1 | 0.0 | 0.0 | 313 | 78 |
| Vitamin D (IU) | 0.0 | 458.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | 0.0 | 41.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 505 | 126 |
| Water (g) | 1,486.3 | 102.0 | 21.1 | 31.2 | 116.3 | 7.2 | 3.3 | 4.0 | 26.6 | 38.1 | n/a | 0.0 | n/a | 0.2 | 53.9 | 49.0 | 0.0 | 0.1 | 1,939 | 485 |
| Zinc (mg) | 5.0 | 1.5 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 2.2 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 10 | 3 |
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