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Nutritional Facts: Butternut Squash Coconut Curry

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 (110g)
onions
1 teaspoon (5g)
canola oil
2 tablespoons (13g)
curry powder
1 tablespoon (6g)
cumin
1 tablespoon (1g)
coriander
1 teaspoon (3g)
cinnamon
10 ounces (312g)
frozen spinach
2 small (1,816g)
butternut squash
1 to taste (6g)
curry powder
14 1/2 ounces (411g)
chickpeas
14 1/2 ounces (411g)
diced tomatoes
14 1/2 ounces (0g)
light coconut milk
1 to taste (0g)
salt and pepper
1/4 cup (4g)
cilantro
1 to taste (0g)
basmati rice
Total 1 serving
Alanine (g) 0.0 n/a n/a n/a n/a 0.0 0.7 0.8 n/a 0.9 0.1 n/a n/a n/a n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Arginine (g) 0.1 n/a n/a n/a n/a 0.0 1.5 1.0 n/a 1.9 0.1 n/a n/a n/a n/a 5 1
Ash (g) 0.4 0.0 0.7 0.5 0.0 0.1 4.5 14.5 n/a 6.6 2.1 n/a n/a 0.1 n/a 29 5
Aspartic acid (g) 0.1 n/a n/a n/a n/a 0.0 1.3 1.9 n/a 2.4 0.6 n/a n/a n/a n/a 6 1
Beta-sitosterol n/a 18.6 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 19 3
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Calcium (mg) 25.3 0.0 60.2 55.9 0.7 26.2 403.0 871.7 n/a 131.6 41.1 n/a n/a 2.7 n/a 1,618 270
Calories 44.0 39.8 41.0 22.5 0.2 6.5 90.6 817.2 n/a 489.2 74.0 n/a n/a 0.9 n/a 1,626 271
Calories (kj) 182.6 166.5 171.4 94.0 1.0 27.0 374.9 3,414.1 n/a 2,043.2 304.2 n/a n/a 3.8 n/a 6,783 1,130
Campesterol n/a 10.8 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 11 2
Carbohydrates (g) 10.3 0.0 7.3 2.7 0.0 2.1 13.2 212.3 n/a 93.0 16.0 n/a n/a 0.1 n/a 357 59
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Copper (mg) 0.0 0.0 0.1 0.1 0.0 0.0 0.4 1.3 n/a 0.7 0.2 n/a n/a 0.0 n/a 3 0
Cystine (g) 0.0 n/a n/a n/a n/a 0.0 0.1 0.2 n/a 0.3 0.0 n/a n/a n/a n/a 1 0
Dietary Fiber (g) 1.9 0.0 4.2 0.6 0.0 1.4 9.1 36.3 n/a 18.1 4.9 n/a n/a 0.1 n/a 77 13
Folate (mcg) 20.9 0.0 19.4 0.6 0.6 0.2 453.0 490.3 n/a 275.4 61.7 n/a n/a 2.5 n/a 1,325 221
Folate, DFE (mcg) 20.9 0.0 19.4 0.6 0.6 0.2 453.0 490.3 n/a 275.4 61.7 n/a n/a 2.5 n/a 1,325 221
Folate, food (mcg) 20.9 0.0 19.4 0.6 0.6 0.2 453.0 490.3 n/a 275.4 61.7 n/a n/a 2.5 n/a 1,325 221
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Fructose (g) 1.4 n/a 0.1 n/a n/a 0.0 0.6 18.0 n/a n/a 5.6 n/a n/a n/a n/a 26 4
Galactose (g) 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 2.2 n/a 0.1 n/a n/a 0.0 0.7 18.0 n/a n/a 5.1 n/a n/a n/a n/a 26 4
Glutamic acid (g) 0.3 n/a n/a n/a n/a 0.0 1.6 3.2 n/a 3.6 1.8 n/a n/a n/a n/a 10 2
Glycine (g) 0.0 n/a n/a n/a n/a 0.0 0.7 0.7 n/a 0.8 0.1 n/a n/a n/a n/a 2 0
Histidine (g) 0.0 n/a n/a n/a n/a 0.0 0.2 0.3 n/a 0.6 0.1 n/a n/a n/a n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.2 0.0 3.7 4.0 0.0 0.2 5.9 12.7 n/a 5.5 1.1 n/a n/a 0.1 n/a 34 6
Isoleucine (g) 0.0 n/a n/a n/a n/a 0.0 0.4 0.7 n/a 0.9 0.1 n/a n/a n/a n/a 2 0
Lactose (g) 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.0 n/a n/a n/a n/a 0.0 0.6 1.0 n/a 1.4 0.1 n/a n/a n/a n/a 3 1
Lysine (g) 0.0 n/a n/a n/a n/a 0.0 0.8 0.7 n/a 1.4 0.1 n/a n/a n/a n/a 3 0
Magnesium (mg) 11.0 0.0 32.0 22.0 0.3 1.6 234.3 617.4 n/a 119.2 45.2 n/a n/a 1.0 n/a 1,084 181
Maltose (g) 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.1 0.0 0.5 0.2 0.0 0.5 2.2 3.7 n/a 2.5 0.5 n/a n/a 0.0 n/a 10 2
Methionine (g) 0.0 n/a n/a n/a n/a 0.0 0.2 0.2 n/a 0.3 0.0 n/a n/a n/a n/a 1 0
Monounsaturated Fat (g) 0.0 2.8 0.7 0.8 0.0 0.0 0.0 0.1 n/a 1.1 0.1 n/a n/a 0.0 n/a 6 1
Niacin (mg) 0.1 0.0 0.4 0.3 0.0 0.0 1.6 21.8 n/a 0.6 2.4 n/a n/a 0.0 n/a 27 5
Pantothenic acid (mg) 0.1 0.0 n/a n/a 0.0 0.0 0.3 7.3 n/a 1.2 0.4 n/a n/a 0.0 n/a 9 2
Phenylalanine (g) 0.0 n/a n/a n/a n/a 0.0 0.6 0.7 n/a 1.1 0.1 n/a n/a n/a n/a 3 0
Phosphorus (mg) 31.9 0.0 44.0 29.9 0.5 1.7 153.1 599.3 n/a 370.0 98.7 n/a n/a 1.9 n/a 1,331 222
Phytosterols (mg) 16.5 n/a 9.1 4.1 0.1 0.7 n/a n/a n/a n/a 28.8 n/a n/a 0.2 n/a 59 10
Polyunsaturated Fat (g) 0.0 1.3 0.3 0.2 0.0 0.0 0.3 0.8 n/a 2.1 0.3 n/a n/a 0.0 n/a 5 1
Potassium (mg) 160.6 0.0 194.4 107.3 5.2 11.3 1,080.9 6,392.3 n/a 707.1 974.2 n/a n/a 20.8 n/a 9,654 1,609
Proline (g) 0.0 n/a n/a n/a n/a 0.0 0.6 0.7 n/a 0.8 0.1 n/a n/a n/a n/a 2 0
Protein (g) 1.2 0.0 1.6 1.1 0.0 0.1 11.3 18.2 n/a 20.3 3.6 n/a n/a 0.1 n/a 58 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.7 0.4 n/a 0.1 0.1 n/a n/a 0.0 n/a 1 0
Saturated Fat (g) 0.0 0.3 0.3 0.1 0.0 0.0 0.1 0.4 n/a 0.5 0.1 n/a n/a 0.0 n/a 2 0
Selenium (mcg) 0.6 0.0 2.2 0.3 0.0 0.1 18.7 9.1 n/a 11.5 0.0 n/a n/a 0.0 n/a 42 7
Serine (g) 0.0 n/a n/a n/a n/a 0.0 0.5 0.7 n/a 1.0 0.1 n/a n/a n/a n/a 2 0
Sodium (mg) 4.4 0.0 6.6 10.1 0.5 0.3 231.2 72.6 n/a 1,229.2 20.6 n/a n/a 1.8 n/a 1,577 263
Starch (g) 0.0 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 n/a 0 0
Stigmasterol n/a 0.1 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 0 0
Sucrose (g) 1.1 n/a 0.1 n/a n/a 0.0 0.7 4.0 n/a n/a 0.0 n/a n/a n/a n/a 6 1
Sugar (g) 4.7 0.0 0.3 0.1 0.0 0.1 2.0 40.0 n/a n/a 10.8 n/a n/a 0.0 n/a 58 10
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Thiamin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.3 1.8 n/a 0.1 0.2 n/a n/a 0.0 n/a 3 0
Threonine (g) 0.0 n/a n/a n/a n/a 0.0 0.7 0.5 n/a 0.8 0.1 n/a n/a n/a n/a 2 0
Tocopherol, alpha (mg) 0.0 0.8 2.8 0.2 0.0 0.1 9.1 26.2 n/a n/a 2.2 n/a n/a 0.1 n/a 41 7
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 1.2 0.1 n/a n/a 0.3 0.4 n/a n/a n/a 0.5 n/a n/a n/a n/a 3 0
Total Fat (g) 0.1 4.5 1.7 1.3 0.0 0.0 1.8 1.8 n/a 4.7 0.8 n/a n/a 0.0 n/a 17 3
Trans-monoenoic Fat n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 n/a n/a n/a n/a 0.0 0.3 0.3 n/a 0.2 0.0 n/a n/a n/a n/a 1 0
Tyrosine (g) 0.0 n/a n/a n/a n/a 0.0 0.7 0.6 n/a 0.5 0.1 n/a n/a n/a n/a 2 0
Valine (g) 0.0 n/a n/a n/a n/a 0.0 0.6 0.8 n/a 0.9 0.1 n/a n/a n/a n/a 2 0
Vitamin A, IU (IU) 2.2 0.0 124.2 76.2 67.5 7.7 36,632.0 193,040.8 n/a 86.3 3,424.2 n/a n/a 269.9 n/a 233,731 38,955
Vitamin A, RAE (mcg) 0.0 0.0 6.2 3.8 3.4 0.4 1,830.7 9,661.1 n/a 4.1 172.6 n/a n/a 13.5 n/a 11,696 1,949
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Vitamin B-6 (mg) 0.1 0.0 0.1 0.0 0.0 0.0 0.5 2.8 n/a 1.9 0.3 n/a n/a 0.0 n/a 6 1
Vitamin C (mg) 8.1 0.0 1.4 0.5 0.3 0.1 17.2 381.4 n/a 15.6 56.3 n/a n/a 1.1 n/a 482 80
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Water (g) 98.0 0.0 1.2 0.5 0.9 0.3 281.7 1,569.2 n/a 286.5 388.5 n/a n/a 3.7 n/a 2,631 438
Zinc (mg) 0.2 0.0 0.5 0.3 0.0 0.0 1.7 2.7 n/a 4.4 0.7 n/a n/a 0.0 n/a 11 2

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