Nutritional Facts: African Potato 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.

  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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