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.
2 tablespoons (28g) canola oil |
2 cups (320g) onions |
1 (3g) garlic cloves |
1 tablespoon (6g) fresh ginger |
2 teaspoons (6g) poppy seeds |
1 teaspoon (2g) mustard seeds |
1 tablespoon (5g) ground coriander |
1/4 teaspoon (1g) ground cloves |
2 (426g) russet potatoes |
4 cups (948g) water |
1 teaspoon (6g) salt |
2 cups (214g) cauliflower |
1 medium (130g) sweet potatoes |
4 cups (760g) collard greens |
1/4 cup (36g) dark raisins |
1 tablespoon (15g) apple cider vinegar |
1/4 teaspoon (2g) salt |
1/8 teaspoon (0g) pepper |
Total | 1 serving | |
Alanine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.2 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Alcohol (g) | 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 | 0.0 | 0.0 | 0 | 0 |
Arginine | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 0.2 | 0.1 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Ash (g) | 0.0 | 1.1 | 0.0 | 0.0 | 0.4 | 0.1 | 0.3 | 0.0 | 4.6 | 0.9 | 6.0 | 1.6 | 1.3 | 5.8 | 0.7 | 0.0 | 1.5 | 0.0 | 24 | 6 |
Aspartic acid | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.0 | n/a | 0.0 | 0.4 | 0.5 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Beta-sitosterol (mg) | 115.6 | 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 | 116 | 29 |
Caffeine (mg) | 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 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 73.6 | 5.4 | 1.0 | 80.5 | 5.3 | 38.1 | 3.6 | 51.1 | 28.4 | 1.4 | 47.1 | 39.0 | 1,064.0 | 18.1 | 1.0 | 0.4 | 1.3 | 1,459 | 365 |
Calories | 247.5 | 128.0 | 4.5 | 4.8 | 29.4 | 10.2 | 16.0 | 1.8 | 328.0 | 0.0 | 0.0 | 53.5 | 111.8 | 197.6 | 108.4 | 3.1 | 0.0 | 0.7 | 1,245 | 311 |
Calories (kj) | 1,035.7 | 531.2 | 18.7 | 20.0 | 123.0 | 42.5 | 66.9 | 7.5 | 1,367.5 | 0.0 | 0.0 | 222.6 | 466.7 | 813.2 | 453.9 | 13.4 | 0.0 | 3.0 | 5,186 | 1,296 |
Campesterol (mg) | 67.5 | 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 | n/a | n/a | 67 | 17 |
Carbohydrates (g) | 0.0 | 29.9 | 1.0 | 1.1 | 1.6 | 0.6 | 3.0 | 0.3 | 74.4 | 0.0 | 0.0 | 10.6 | 26.2 | 37.3 | 28.7 | 0.1 | 0.0 | 0.2 | 215 | 54 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Cystine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Dietary Fiber (g) | 0.0 | 5.4 | 0.1 | 0.1 | 1.1 | 0.2 | 2.3 | 0.2 | 9.4 | 0.0 | 0.0 | 4.3 | 3.9 | 21.3 | 1.3 | 0.0 | 0.0 | 0.1 | 50 | 12 |
Folate (mcg) | 0.0 | 60.8 | 0.1 | 0.7 | 4.6 | 3.2 | 0.0 | 0.5 | 68.2 | 0.0 | 0.0 | 122.0 | 14.3 | 706.8 | 1.8 | 0.0 | 0.0 | 0.0 | 983 | 246 |
Folate, DFE (mcg) | 0.0 | 60.8 | 0.1 | 0.7 | 4.6 | 3.2 | 0.0 | 0.5 | 68.2 | 0.0 | 0.0 | 122.0 | 14.3 | 706.8 | 1.8 | 0.0 | 0.0 | 0.0 | 983 | 246 |
Folate, food (mcg) | 0.0 | 60.8 | 0.1 | 0.7 | 4.6 | 3.2 | 0.0 | 0.5 | 68.2 | 0.0 | 0.0 | 122.0 | 14.3 | 706.8 | 1.8 | 0.0 | 0.0 | 0.0 | 983 | 246 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 4.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.2 | n/a | n/a | 2.1 | 0.9 | n/a | 10.8 | 0.0 | n/a | 0.0 | 19 | 5 |
Galactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | 6.3 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 1.4 | n/a | n/a | 2.0 | 1.2 | n/a | 10.1 | 0.0 | n/a | 0.0 | 21 | 5 |
Glutamic acid | n/a | 0.8 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 1.5 | n/a | 0.0 | 0.5 | 0.2 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Glycine | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.2 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Histidine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Hydroxyproline | 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 | 0.0 | 0 | 0 |
Iron (mg) | 0.0 | 0.7 | 0.1 | 0.0 | 0.5 | 0.2 | 0.9 | 0.0 | 3.3 | 0.0 | 0.0 | 0.9 | 0.8 | 8.8 | 0.7 | 0.0 | 0.0 | 0.0 | 17 | 4 |
Isoleucine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.2 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Leucine | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 0.2 | 0.1 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Lysine | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 0.5 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Magnesium (mg) | 0.0 | 32.0 | 0.8 | 2.6 | 19.4 | 7.4 | 17.7 | 1.5 | 98.0 | 9.5 | 0.1 | 32.1 | 32.5 | 152.0 | 11.6 | 0.7 | 0.0 | 0.5 | 418 | 105 |
Maltose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 0.0 | 0.4 | 0.1 | 0.0 | 0.4 | 0.0 | 0.1 | 0.2 | 0.7 | 0.0 | 0.0 | 0.3 | 0.3 | 3.3 | 0.1 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Methionine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Monounsaturated Fat (g) | 17.7 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 5 |
Niacin (mg) | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 4.5 | 0.0 | 0.0 | 1.1 | 0.7 | 4.4 | 0.3 | 0.0 | 0.0 | 0.0 | 12 | 3 |
Pantothenic acid (mg) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.3 | 0.0 | 0.0 | 1.4 | 1.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Phenylalanine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Phosphorus (mg) | 0.0 | 92.8 | 4.6 | 2.0 | 48.7 | 16.6 | 22.0 | 0.6 | 242.8 | 0.0 | 0.0 | 94.2 | 61.1 | 228.0 | 36.6 | 1.2 | 0.0 | 0.5 | 852 | 213 |
Phytosterols | n/a | 48.0 | n/a | 0.9 | 5.0 | 2.4 | 2.5 | 1.4 | 21.3 | n/a | 0.0 | 38.5 | 15.6 | n/a | n/a | 0.0 | 0.0 | 0.3 | 136 | 34 |
Polyunsaturated Fat (g) | 7.9 | 0.1 | 0.0 | 0.0 | 1.6 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 3 |
Potassium (mg) | 0.0 | 467.2 | 12.0 | 24.9 | 40.3 | 14.8 | 68.1 | 6.1 | 1,793.5 | 9.5 | 0.5 | 639.9 | 438.1 | 881.6 | 271.5 | 10.9 | 0.1 | 3.8 | 4,683 | 1,171 |
Proline | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.3 | n/a | 0.0 | 0.2 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Protein (g) | 0.0 | 3.5 | 0.2 | 0.1 | 1.0 | 0.5 | 0.7 | 0.0 | 8.6 | 0.0 | 0.0 | 4.1 | 2.0 | 16.0 | 1.1 | 0.0 | 0.0 | 0.0 | 38 | 9 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 2.1 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Selenium (mcg) | 0.0 | 1.6 | 0.4 | 0.0 | 0.8 | 4.2 | 1.4 | 0.0 | 1.3 | 0.0 | 0.0 | 1.3 | 0.8 | 3.8 | 0.2 | 0.0 | 0.0 | 0.0 | 16 | 4 |
Serine | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.2 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Sodium (mg) | 0.0 | 12.8 | 0.5 | 0.8 | 1.5 | 0.3 | 1.9 | 1.3 | 25.6 | 28.4 | 2,325.5 | 64.2 | 71.5 | 121.6 | 4.0 | 0.7 | 581.4 | 0.1 | 3,242 | 810 |
Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 65.8 | n/a | n/a | n/a | 16.4 | n/a | 1.0 | n/a | n/a | n/a | 83 | 21 |
Stigmasterol (mg) | 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 | n/a | n/a | 1 | 0 |
Sucrose | n/a | 3.2 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.7 | n/a | n/a | 0.0 | 3.3 | n/a | 0.2 | 0.0 | n/a | 0.0 | 8 | 2 |
Sugar (g) | 0.0 | 13.6 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | 3.3 | 0.0 | 0.0 | 4.1 | 5.4 | 3.0 | 21.5 | 0.1 | 0.0 | 0.0 | 51 | 13 |
Theobromine (mg) | 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 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.2 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tocopherol, alpha (mg) | 4.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 6.7 | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 3 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 7.7 | 0.0 | n/a | n/a | 0.5 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 9 | 2 |
Total Fat (g) | 28.0 | 0.3 | 0.0 | 0.0 | 2.3 | 0.7 | 1.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.6 | 0.1 | 2.7 | 0.2 | 0.0 | 0.0 | 0.0 | 36 | 9 |
Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
TransFatty acids (g) | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tyrosine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Valine | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.4 | n/a | 0.0 | 0.3 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin A, IU (IU) | 0.0 | 6.4 | 0.3 | 0.0 | 0.0 | 0.6 | 0.0 | 2.9 | 8.5 | 0.0 | 0.0 | 0.0 | 18,443.1 | 61,666.4 | 0.0 | 0.0 | 0.0 | 1.6 | 80,130 | 20,032 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 921.7 | 3,085.6 | 0.0 | 0.0 | 0.0 | 0.1 | 4,008 | 1,002 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 0.0 | 0.0 | 0.4 | 0.3 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Vitamin C (mg) | 0.0 | 23.7 | 0.9 | 0.3 | 0.1 | 0.1 | 1.1 | 0.4 | 83.9 | 0.0 | 0.0 | 103.1 | 3.1 | 138.3 | 0.8 | 0.0 | 0.0 | 0.0 | 356 | 89 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 0.0 | 285.2 | 1.8 | 4.7 | 0.3 | 0.1 | 0.5 | 0.0 | 338.0 | 947.1 | 0.0 | 197.0 | 100.5 | 698.1 | 5.6 | 14.0 | 0.0 | 0.0 | 2,593 | 648 |
Zinc (mg) | 0.0 | 0.5 | 0.0 | 0.0 | 0.4 | 0.1 | 0.3 | 0.0 | 1.2 | 0.0 | 0.0 | 0.6 | 0.4 | 1.7 | 0.1 | 0.0 | 0.0 | 0.0 | 5 | 1 |
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