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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2 tablespoons (27g) olive oil |
5 small (50g) shallots |
6 (18g) garlic cloves |
1/2 lb (227g) ham |
15 ounces (443g) whole kernel corn |
15 ounces (421g) pinto beans |
15 ounces (332g) great northern beans |
15 ounces (458g) chicken broth |
2 large (144g) carrots |
2 teaspoons (4g) cumin |
1 teaspoon (1g) dried oregano |
1 teaspoon (2g) ground black pepper |
2 dashes (0g) cayenne pepper |
2 medium (246g) tomatoes |
1/2 cup (57g) cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | 3.0 | 1.1 | 1.7 | 1.2 | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 8 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 3.3 | 0.5 | 2.1 | 1.7 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.5 | 8 | 1 |
| Ash (g) | 0.0 | 0.4 | 0.3 | 8.3 | 3.9 | 4.9 | 3.8 | 4.7 | 1.4 | 0.3 | 0.1 | 0.1 | 0.0 | 1.2 | 2.5 | 32 | 5 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 4.8 | 0.9 | 4.7 | 3.3 | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.7 | 15 | 3 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.3 | 18.5 | 32.6 | 15.9 | 22.1 | 193.6 | 225.7 | 18.3 | 47.5 | 39.1 | 16.0 | 10.2 | 0.3 | 24.6 | 280.8 | 945 | 158 |
| Calories | 238.7 | 36.0 | 26.8 | 334.0 | 358.7 | 601.8 | 391.6 | 73.2 | 59.0 | 15.8 | 2.7 | 5.8 | 0.7 | 44.3 | 187.0 | 2,376 | 396 |
| Calories (kj) | 998.7 | 151.0 | 112.1 | 1,397.3 | 1,501.1 | 2,525.2 | 1,639.5 | 306.5 | 249.1 | 65.8 | 11.1 | 24.2 | 3.0 | 182.0 | 783.1 | 9,950 | 1,658 |
| Carbohydrates (g) | 0.0 | 8.4 | 6.0 | 0.1 | 82.3 | 110.4 | 70.0 | 1.7 | 13.8 | 1.9 | 0.7 | 1.5 | 0.1 | 9.6 | 4.7 | 311 | 52 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 118.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36.2 | 154 | 26 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.9 | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Cystine (g) | 0.0 | n/a | 0.0 | 0.8 | 0.1 | 0.4 | 0.3 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 2 | 0 |
| Dietary Fiber (g) | 0.0 | n/a | 0.4 | 0.0 | 8.9 | 37.9 | 23.2 | 0.0 | 4.0 | 0.4 | 0.4 | 0.6 | 0.1 | 3.0 | 0.0 | 79 | 13 |
| Folate (mcg) | 0.0 | 17.0 | 0.5 | 9.1 | 217.0 | 723.9 | 338.5 | 9.2 | 27.4 | 0.4 | 2.4 | 0.4 | 0.2 | 36.9 | 2.8 | 1,386 | 231 |
| Folate, DFE (mcg) | 0.0 | 17.0 | 0.5 | 9.1 | 217.0 | 723.9 | 338.5 | 9.2 | 27.4 | 0.4 | 2.4 | 0.4 | 0.2 | 36.9 | 2.8 | 1,386 | 231 |
| Folate, food (mcg) | 0.0 | 17.0 | 0.5 | 9.1 | 217.0 | 723.9 | 338.5 | 9.2 | 27.4 | 0.4 | 2.4 | 0.4 | 0.2 | 36.9 | 2.8 | 1,386 | 231 |
| 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 |
| Fructose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | n/a | 0.0 | 0.0 | n/a | 3.4 | n/a | 4 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | n/a | 0.0 | 0.0 | n/a | 3.1 | n/a | 4 | 1 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.1 | 8.3 | 2.3 | 6.1 | 4.2 | n/a | 0.5 | n/a | 0.0 | 0.0 | n/a | 1.1 | 2.3 | 25 | 4 |
| Glycine (g) | 0.0 | 0.1 | 0.0 | 2.6 | 0.5 | 1.5 | 1.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 6 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 1.8 | 0.3 | 1.0 | 0.8 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 5 | 1 |
| Hydroxyproline | n/a | 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 | 0 | 0 |
| Iron (mg) | 0.2 | 0.6 | 0.3 | 1.8 | 3.8 | 8.8 | 7.1 | 1.0 | 0.4 | 2.8 | 0.4 | 0.2 | 0.0 | 0.7 | 0.5 | 28 | 5 |
| Isoleucine (g) | 0.0 | 0.1 | 0.0 | 2.2 | 0.5 | 1.8 | 1.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 6 | 1 |
| Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.1 | 4.0 | 1.3 | 3.2 | 2.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 1.0 | 12 | 2 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 4.3 | 0.5 | 2.7 | 1.9 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 1.1 | 11 | 2 |
| Magnesium (mg) | 0.0 | 10.5 | 4.5 | 40.9 | 88.6 | 210.4 | 165.9 | 4.6 | 17.3 | 15.4 | 2.7 | 3.9 | 0.3 | 27.1 | 17.0 | 609 | 102 |
| Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.3 | 0.1 | 0.8 | 1.9 | 1.7 | 0.5 | 0.2 | 0.1 | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 6 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 1.3 | 0.2 | 0.5 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 3 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 6.0 | 1.3 | 0.6 | 0.1 | 1.1 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 4.0 | 33 | 6 |
| Niacin (mg) | 0.0 | 0.1 | 0.1 | 11.9 | 5.3 | 1.3 | 2.3 | 6.3 | 1.4 | 0.2 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 31 | 5 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 1.2 | 2.9 | 0.9 | 0.9 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 7 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 2.2 | 0.5 | 2.2 | 1.5 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.6 | 7 | 1 |
| Phosphorus (mg) | 0.0 | 30.0 | 27.5 | 527.1 | 287.8 | 618.7 | 547.6 | 137.3 | 50.4 | 21.0 | 1.5 | 3.6 | 0.7 | 59.0 | 226.0 | 2,538 | 423 |
| Phytosterols (mg) | 59.7 | 2.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2.9 | 2.0 | 2.1 | 0.2 | 17.2 | n/a | 87 | 14 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.0 | 1.5 | 2.1 | 1.0 | 0.6 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 10 | 2 |
| Potassium (mg) | 0.3 | 167.0 | 72.2 | 842.9 | 863.5 | 1,835.0 | 1,297.6 | 393.5 | 460.8 | 75.1 | 12.6 | 30.6 | 4.5 | 583.0 | 205.1 | 6,844 | 1,141 |
| Proline (g) | 0.0 | 0.1 | 0.0 | 2.2 | 1.1 | 2.2 | 1.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 8 | 1 |
| Protein (g) | 0.0 | 1.3 | 1.1 | 50.7 | 11.6 | 37.9 | 27.6 | 9.2 | 1.3 | 0.7 | 0.1 | 0.2 | 0.0 | 2.2 | 11.1 | 155 | 26 |
| 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 | 83.6 | 84 | 14 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.3 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 2 | 0 |
| Saturated Fat (g) | 3.7 | 0.0 | 0.0 | 4.4 | 0.7 | 0.6 | 0.5 | 0.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 8.7 | 19 | 3 |
| Selenium (mcg) | 0.0 | 0.6 | 2.6 | 42.7 | 3.1 | 26.1 | 13.6 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 9.2 | 98 | 16 |
| Serine (g) | 0.0 | 0.1 | 0.0 | 2.1 | 0.6 | 2.4 | 1.5 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.5 | 7 | 1 |
| Sodium (mg) | 0.5 | 6.0 | 3.1 | 3,444.4 | 1,430.2 | 4.2 | 6.6 | 1,400.0 | 99.4 | 7.1 | 0.3 | 0.5 | 0.1 | 12.3 | 545.8 | 6,960 | 1,160 |
| Starch | n/a | n/a | n/a | n/a | n/a | 63.8 | n/a | n/a | 2.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 66 | 11 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | 5.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 1 |
| Sugar (g) | 0.0 | n/a | 0.2 | 0.0 | 10.6 | 1.4 | n/a | 1.3 | 6.8 | 0.1 | 0.0 | 0.0 | 0.0 | 6.5 | n/a | 27 | 5 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 2.1 | 0.1 | 0.8 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 2.3 | 0.5 | 1.4 | 1.2 | n/a | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.4 | 6 | 1 |
| Tocopherol, alpha (mg) | 3.9 | n/a | 0.0 | 0.5 | 0.3 | 4.0 | n/a | 0.1 | 1.0 | 0.1 | 0.2 | 0.0 | 0.1 | 1.3 | n/a | 11 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.2 | n/a | 0.3 | n/a | 1 | 0 |
| Total Fat (g) | 27.0 | 0.1 | 0.1 | 13.0 | 4.4 | 2.7 | 1.5 | 2.6 | 0.3 | 0.9 | 0.0 | 0.1 | 0.0 | 0.5 | 13.8 | 67 | 11 |
| Trans-monoenoic Fat | n/a | 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.5 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 2 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 1.7 | 0.4 | 0.9 | 0.8 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 5 | 1 |
| Valine (g) | 0.0 | 0.1 | 0.1 | 2.2 | 0.7 | 2.2 | 1.4 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 7 | 1 |
| Vitamin A, IU (IU) | 0.0 | 595.0 | 1.6 | 0.0 | 4.4 | 0.0 | 3.3 | 0.0 | 24,056.6 | 53.3 | 17.0 | 12.6 | 93.6 | 2,049.2 | 398.3 | 27,285 | 4,548 |
| Vitamin A, RAE (mcg) | 0.0 | 30.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,202.4 | 2.7 | 0.9 | 0.6 | 4.7 | 103.3 | 89.8 | 1,434 | 239 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 3 | 1 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.2 | 1.2 | 0.2 | 1.0 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 4.0 | 5.6 | 0.0 | 37.6 | 3.4 | 4.3 | 0.0 | 8.5 | 0.3 | 0.0 | 0.0 | 0.2 | 33.7 | 0.0 | 98 | 16 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 61.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 61 | 10 |
| Water (g) | 0.0 | 39.9 | 10.5 | 155.1 | 340.6 | 264.9 | 229.0 | 439.0 | 127.1 | 0.3 | 0.1 | 0.3 | 0.0 | 232.5 | 24.4 | 1,864 | 311 |
| Zinc (mg) | 0.0 | 0.2 | 0.2 | 4.6 | 1.7 | 4.1 | 2.9 | 0.5 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 1.7 | 17 | 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.