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.
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1 to taste (0g) cooking spray |
2 lbs (908g) acorn squash |
2 tablespoons (42g) honey |
1/2 cup (85g) quinoa |
1/3 cup (48g) natural almonds |
2 tablespoons (27g) olive oil |
1 medium (110g) onions |
2 (6g) garlic cloves |
1/2 teaspoon (1g) ground cumin |
1/4 teaspoon (1g) ground cinnamon |
1/8 teaspoon (0g) ground ginger |
1 tablespoon (15g) fresh lemon juice |
1/3 cup (43g) dried apricots |
1/4 cup (15g) fresh parsley leaves |
2 tablespoons (3g) fresh mint leaves |
1 to taste (0g) salt & freshly ground black pepper |
Total | 1 serving | |
| Alanine | n/a | 0.3 | 0.0 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Alcohol | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine | n/a | 0.4 | 0.0 | 0.9 | 1.2 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Ash | n/a | 8.2 | 0.1 | 2.0 | 1.4 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.3 | 0.1 | n/a | 14 | 3 |
| Aspartic acid | n/a | 0.8 | 0.0 | 1.0 | 1.4 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | n/a | 4 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 62.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 63 | 16 |
| Caffeine | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium | n/a | 299.6 | 2.5 | 40.0 | 125.7 | 0.3 | 25.3 | 10.9 | 9.8 | 6.5 | 0.3 | 0.9 | 23.8 | 20.7 | 7.8 | n/a | 574 | 144 |
| Calories | n/a | 363.2 | 127.7 | 312.8 | 273.8 | 238.7 | 44.0 | 8.9 | 3.9 | 1.6 | 0.8 | 3.2 | 104.3 | 5.4 | 2.2 | n/a | 1,491 | 373 |
| Calories (kj) | n/a | 1,516.4 | 534.2 | 1,308.2 | 1,146.7 | 998.7 | 182.6 | 37.4 | 16.5 | 6.8 | 3.2 | 13.4 | 436.8 | 22.7 | 9.4 | n/a | 6,233 | 1,558 |
| Campesterol | n/a | n/a | n/a | n/a | 2.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Carbohydrates | n/a | 94.6 | 34.6 | 54.5 | 10.3 | 0.0 | 10.3 | 2.0 | 0.5 | 0.5 | 0.2 | 1.0 | 27.1 | 0.9 | 0.5 | n/a | 237 | 59 |
| Cholesterol | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper | n/a | 0.6 | 0.0 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Cystine | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Dietary Fiber | n/a | 13.6 | 0.1 | 6.0 | 5.8 | 0.0 | 1.9 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 3.2 | 0.5 | 0.3 | n/a | 32 | 8 |
| Folate | n/a | 154.4 | 0.8 | 156.4 | 23.8 | 0.0 | 20.9 | 0.2 | 0.1 | 0.0 | 0.0 | 2.9 | 4.3 | 22.8 | 3.6 | n/a | 390 | 98 |
| Folate, DFE | n/a | 154.4 | 0.8 | 156.4 | 23.8 | 0.0 | 20.9 | 0.2 | 0.1 | 0.0 | 0.0 | 2.9 | 4.3 | 22.8 | 3.6 | n/a | 390 | 98 |
| Folate, food | n/a | 154.4 | 0.8 | 156.4 | 23.8 | 0.0 | 20.9 | 0.2 | 0.1 | 0.0 | 0.0 | 2.9 | 4.3 | 22.8 | 3.6 | n/a | 390 | 98 |
| Folic acid | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | 17.2 | n/a | 0.0 | n/a | 1.4 | n/a | n/a | 0.0 | 0.0 | 0.2 | 5.4 | n/a | n/a | n/a | 24 | 6 |
| Galactose | n/a | n/a | 1.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | n/a | 15.0 | n/a | 0.1 | n/a | 2.2 | n/a | n/a | 0.0 | 0.0 | 0.1 | 14.3 | n/a | n/a | n/a | 32 | 8 |
| Glutamic acid | n/a | 1.3 | 0.0 | 1.6 | 3.2 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 7 | 2 |
| Glycine | n/a | 0.3 | 0.0 | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Histidine | n/a | 0.1 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron | n/a | 6.4 | 0.2 | 3.9 | 1.8 | 0.2 | 0.2 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | 1.2 | 0.9 | 0.2 | n/a | 16 | 4 |
| Isoleucine | n/a | 0.3 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.4 | 0.0 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Lysine | n/a | 0.3 | 0.0 | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Magnesium | n/a | 290.6 | 0.8 | 167.5 | 127.6 | 0.0 | 11.0 | 1.5 | 3.8 | 0.4 | 0.5 | 0.9 | 13.9 | 7.5 | 2.6 | n/a | 628 | 157 |
| Maltose | n/a | n/a | 0.6 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Manganese | n/a | 1.5 | 0.0 | 1.7 | 1.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 5 | 1 |
| Methionine | n/a | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Monounsaturated Fat | n/a | 0.1 | 0.0 | 1.4 | 14.7 | 19.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 36 | 9 |
| Niacin | n/a | 6.4 | 0.1 | 1.3 | 1.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.2 | 0.1 | n/a | 11 | 3 |
| Pantothenic acid | n/a | 3.6 | 0.0 | 0.7 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 5 | 1 |
| Phenylalanine | n/a | 0.3 | 0.0 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Phosphorus | n/a | 326.9 | 1.7 | 388.5 | 230.5 | 0.0 | 31.9 | 9.2 | 5.2 | 0.4 | 0.4 | 1.2 | 30.7 | 8.7 | 2.3 | n/a | 1,038 | 259 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 59.7 | 16.5 | n/a | 0.7 | 0.2 | 0.2 | n/a | n/a | 0.8 | 0.4 | n/a | 78 | 20 |
| Polyunsaturated Fat | n/a | 0.4 | 0.0 | 2.8 | 5.7 | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 12 | 3 |
| Potassium | n/a | 3,150.8 | 21.8 | 478.6 | 335.7 | 0.3 | 160.6 | 24.1 | 18.8 | 2.8 | 3.0 | 15.2 | 503.0 | 83.1 | 18.2 | n/a | 4,816 | 1,204 |
| Proline | n/a | 0.3 | 0.0 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | n/a | 2 | 0 |
| Protein | n/a | 7.3 | 0.1 | 12.0 | 10.1 | 0.0 | 1.2 | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | 1.5 | 0.4 | 0.1 | n/a | 33 | 8 |
| Retinol | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin | n/a | 0.1 | 0.0 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat | n/a | 0.2 | 0.0 | 0.6 | 1.8 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 2 |
| Selenium | n/a | 4.5 | 0.3 | 7.2 | 1.2 | 0.0 | 0.6 | 0.9 | 0.1 | 0.0 | 0.1 | 0.0 | 1.0 | 0.0 | n/a | n/a | 16 | 4 |
| Serine | n/a | 0.3 | 0.0 | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Sodium | n/a | 27.2 | 1.7 | 4.3 | 0.5 | 0.5 | 4.4 | 1.0 | 1.8 | 0.1 | 0.1 | 0.1 | 4.3 | 8.4 | 1.0 | n/a | 55 | 14 |
| Starch | n/a | n/a | n/a | 44.4 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 45 | 11 |
| Stigmasterol | n/a | n/a | n/a | n/a | 1.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sucrose | n/a | n/a | 0.4 | n/a | 1.7 | n/a | 1.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 3.4 | n/a | n/a | n/a | 7 | 2 |
| Sugar | n/a | n/a | 34.5 | n/a | 1.9 | 0.0 | 4.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 23.1 | 0.1 | n/a | n/a | 65 | 16 |
| Theobromine | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin | n/a | 1.3 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine | n/a | 0.2 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tocopherol, alpha | n/a | n/a | 0.0 | 2.1 | 12.5 | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | n/a | n/a | 21 | 5 |
| Tocopherol, beta | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 3.9 | 0.3 | 0.2 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 5 | 1 |
| Total Fat | n/a | 0.9 | 0.0 | 5.2 | 23.5 | 27.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 57 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tyrosine | n/a | 0.2 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Valine | n/a | 0.3 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin A, IU | n/a | 3,332.4 | 0.0 | 11.9 | 0.5 | 0.0 | 2.2 | 0.5 | 13.3 | 1.9 | 0.1 | 0.9 | 1,560.2 | 1,263.6 | 135.9 | n/a | 6,323 | 1,581 |
| Vitamin A, RAE | n/a | 163.4 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 77.9 | 63.2 | 6.8 | n/a | 313 | 78 |
| Vitamin B-12 | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 | n/a | 1.4 | 0.0 | 0.4 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2 | 1 |
| Vitamin C | n/a | 99.9 | 0.2 | n/a | 0.0 | 0.0 | 8.1 | 1.9 | 0.1 | 0.0 | 0.0 | 5.7 | 0.4 | 20.0 | 1.0 | n/a | 137 | 34 |
| Vitamin D | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water | n/a | 797.0 | 7.2 | 11.3 | 2.2 | 0.0 | 98.0 | 3.5 | 0.1 | 0.1 | 0.0 | 13.6 | 13.4 | 13.2 | 2.5 | n/a | 962 | 241 |
| Zinc | n/a | 1.2 | 0.1 | 2.6 | 1.5 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 6 | 2 |
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.