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Nutritional Facts: Quinoa-Stuffed Acorn Squash

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 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

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