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 cup (171g) pinto beans |
1 cup (128g) carrots |
1/2 cup (70g) sunflower seeds |
1 tablespoon (8g) pumpkin seeds |
1/2 cup (50g) amaranth flour |
1/2 cup (80g) onions |
3 teaspoons (2g) dried parsley |
2 teaspoons (12g) tamari soy sauce |
1/2 teaspoon (0g) basil |
1/2 (0g) dill weed |
1/4 teaspoon (2g) sea salt |
3 dashes (0g) cayenne |
1 teaspoon (3g) ground flax seeds |
Total | 1 serving | |
Alanine (g) | 0.7 | 0.1 | 0.8 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
Alcohol (g) | 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 |
Arginine (g) | 0.8 | 0.1 | 1.7 | 0.4 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 4 | 1 |
Ash (g) | 2.0 | 1.2 | 2.1 | 0.4 | 1.4 | 0.3 | 0.2 | 2.1 | 0.0 | n/a | 1.5 | 0.0 | 0.1 | 11 | 4 |
Aspartic acid (g) | 1.9 | 0.2 | 1.7 | 0.2 | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.1 | 5 | 2 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 78.7 | 42.2 | 54.6 | 3.7 | 79.5 | 18.4 | 17.1 | 2.4 | 0.8 | n/a | 0.4 | 0.5 | 6.4 | 305 | 102 |
Calories | 244.5 | 52.5 | 408.8 | 45.1 | 185.5 | 32.0 | 4.4 | 7.2 | 0.1 | n/a | 0.0 | 1.1 | 13.4 | 995 | 332 |
Calories (kj) | 1,026.0 | 221.4 | 1,711.5 | 188.6 | 777.0 | 132.8 | 18.3 | 30.3 | 0.4 | n/a | 0.0 | 4.5 | 55.9 | 4,167 | 1,389 |
Carbohydrates (g) | 44.8 | 12.3 | 14.0 | 0.9 | 32.6 | 7.5 | 0.8 | 0.7 | 0.0 | n/a | 0.0 | 0.2 | 0.7 | 114 | 38 |
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 |
Copper (mg) | 0.4 | 0.1 | 1.3 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Cystine (g) | 0.1 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 15.4 | 3.6 | 6.0 | 0.5 | 3.4 | 1.4 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.7 | 31 | 10 |
Folate (mcg) | 294.1 | 24.3 | 158.9 | 4.7 | 41.0 | 15.2 | 2.7 | 2.2 | 0.3 | n/a | 0.0 | 0.4 | 2.2 | 546 | 182 |
Folate, DFE (mcg) | 294.1 | 24.3 | 158.9 | 4.7 | 41.0 | 15.2 | 2.7 | 2.2 | 0.3 | n/a | 0.0 | 0.4 | 2.2 | 546 | 182 |
Folate, food (mcg) | 294.1 | 24.3 | 158.9 | 4.7 | 41.0 | 15.2 | 2.7 | 2.2 | 0.3 | n/a | 0.0 | 0.4 | 2.2 | 546 | 182 |
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 |
Fructose (g) | 0.0 | 0.7 | n/a | 0.0 | 0.0 | 1.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 1 |
Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | 0.8 | n/a | 0.0 | 0.1 | 1.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 3 | 1 |
Glutamic acid (g) | 2.5 | 0.5 | 3.9 | 0.5 | 1.1 | 0.2 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.1 | 9 | 3 |
Glycine (g) | 0.6 | 0.1 | 1.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
Histidine (g) | 0.4 | 0.1 | 0.4 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Hydroxyproline | n/a | 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 |
Iron (mg) | 3.6 | 0.4 | 3.7 | 0.7 | 3.8 | 0.2 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 13 | 4 |
Isoleucine (g) | 0.7 | 0.1 | 0.8 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Leucine (g) | 1.3 | 0.1 | 1.2 | 0.2 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
Lysine (g) | 1.1 | 0.1 | 0.7 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
Magnesium (mg) | 85.5 | 15.4 | 227.5 | 47.7 | 124.0 | 8.0 | 6.0 | 4.8 | 0.3 | n/a | 0.0 | 0.5 | 9.8 | 530 | 177 |
Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 0.8 | 0.2 | 1.4 | 0.4 | 1.7 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 5 | 2 |
Methionine (g) | 0.2 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.2 | 0.0 | 13.0 | 1.3 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 16 | 5 |
Niacin (mg) | 0.5 | 1.3 | 5.8 | 0.4 | 0.5 | 0.1 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 9 | 3 |
Pantothenic acid (mg) | 0.4 | 0.3 | 0.8 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
Phenylalanine (g) | 0.9 | 0.1 | 0.8 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
Phosphorus (mg) | 251.4 | 44.8 | 462.0 | 99.4 | 278.5 | 23.2 | 6.5 | 15.7 | 0.2 | n/a | 0.0 | 1.0 | 16.1 | 1,199 | 400 |
Phytosterols | n/a | n/a | 373.8 | n/a | 12.0 | 12.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 398 | 133 |
Polyunsaturated Fat (g) | 0.4 | 0.1 | 16.2 | 1.7 | 1.4 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 21 | 7 |
Potassium (mg) | 745.6 | 409.6 | 451.5 | 65.2 | 254.0 | 116.8 | 40.2 | 25.6 | 1.3 | n/a | 0.1 | 6.8 | 20.3 | 2,137 | 712 |
Proline (g) | 0.9 | 0.1 | 0.8 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
Protein (g) | 15.4 | 1.2 | 14.5 | 2.4 | 6.8 | 0.9 | 0.4 | 1.3 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 43 | 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 |
Riboflavin (mg) | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.2 | 0.0 | 3.1 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 5 | 2 |
Selenium (mcg) | 10.6 | 0.1 | 37.1 | 0.8 | 9.4 | 0.4 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 59 | 20 |
Serine (g) | 1.0 | 0.1 | 0.8 | 0.1 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
Sodium (mg) | 1.7 | 88.3 | 6.3 | 0.6 | 2.0 | 3.2 | 6.8 | 673.6 | 0.0 | n/a | 581.4 | 0.1 | 0.8 | 1,365 | 455 |
Starch (g) | 25.9 | 1.8 | n/a | 0.1 | 28.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 56 | 19 |
Sucrose (g) | 0.6 | 4.6 | 1.8 | 0.1 | 0.7 | 0.8 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 9 | 3 |
Sugar (g) | 0.6 | 6.1 | 1.8 | 0.1 | 0.8 | 3.4 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 13 | 4 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.3 | 0.1 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Threonine (g) | 0.6 | 0.2 | 0.6 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
Tocopherol, alpha (mg) | 1.6 | 0.8 | 24.6 | 0.2 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 28 | 9 |
Tocopherol, beta | n/a | 0.0 | 0.8 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | 0.3 | 2.8 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 4 | 1 |
Total Fat (g) | 1.1 | 0.3 | 36.0 | 4.0 | 3.5 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 1.1 | 46 | 15 |
Trans-monoenoic Fat | 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 | 0 | 0 |
TransFatty acids | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.4 | 0.1 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Valine (g) | 0.9 | 0.1 | 0.9 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
Vitamin A, IU (IU) | 0.0 | 21,383.7 | 35.0 | 1.3 | 1.0 | 1.6 | 29.1 | 0.0 | 23.4 | n/a | 0.0 | 140.4 | 0.0 | 21,616 | 7,205 |
Vitamin A, RAE (mcg) | 0.0 | 1,068.8 | 2.1 | 0.1 | 0.0 | 0.0 | 1.5 | 0.0 | 1.2 | n/a | 0.0 | 7.0 | 0.0 | 1,081 | 360 |
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 |
Vitamin B-6 (mg) | 0.4 | 0.2 | 0.9 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Vitamin C (mg) | 1.4 | 7.6 | 1.0 | 0.2 | 2.1 | 5.9 | 1.9 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | 20 | 7 |
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 |
Water (g) | 107.6 | 113.0 | 3.3 | 0.4 | 5.6 | 71.3 | 0.1 | 8.0 | 0.4 | n/a | 0.0 | 0.0 | 0.2 | 310 | 103 |
Zinc (mg) | 1.7 | 0.3 | 3.5 | 0.6 | 1.4 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 8 | 3 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.