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.
2 medium (862g) acorn squash |
3/4 teaspoon (5g) salt |
1/2 teaspoon (1g) nutmeg |
1 tablespoon (14g) olive oil |
1/2 cup (80g) onions |
2 (6g) garlic cloves |
1/2 cup (51g) celery |
1/2 cup (64g) carrots |
2 tablespoons (12g) dried cranberries |
1/2 teaspoon (0g) sage |
1/2 teaspoon (0g) thyme |
1/2 cup (55g) pecans |
3/4 cup (139g) long grain brown rice |
3/4 cup (0g) lowfat mozzarella cheese |
2 tablespoons (8g) fresh parsley |
Total | 1 serving | |
Alanine (g) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.6 | n/a | 0.0 | 1 | 0 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Arginine (g) | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.6 | 0.8 | n/a | 0.0 | 2 | 1 |
Ash (g) | 7.8 | 4.5 | 0.0 | 0.0 | 0.3 | 0.1 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.8 | 2.1 | n/a | 0.2 | 17 | 4 |
Aspartic acid (g) | 0.7 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.5 | 1.0 | n/a | 0.0 | 3 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 48.5 | n/a | n/a | n/a | 49 | 12 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 284.5 | 1.1 | 2.2 | 0.1 | 18.4 | 10.9 | 20.2 | 21.1 | 1.0 | 5.8 | 0.8 | 38.2 | 31.9 | n/a | 10.5 | 447 | 112 |
Calories | 344.8 | 0.0 | 6.2 | 119.3 | 32.0 | 8.9 | 8.1 | 26.2 | 5.6 | 1.1 | 0.2 | 376.6 | 513.4 | n/a | 2.7 | 1,445 | 361 |
Calories (kj) | 1,439.5 | 0.0 | 25.7 | 499.4 | 132.8 | 37.4 | 33.8 | 110.7 | 23.8 | 4.6 | 0.8 | 1,574.5 | 2,147.9 | n/a | 11.5 | 6,042 | 1,511 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | n/a | 3 | 1 |
Carbohydrates (g) | 89.8 | 0.0 | 0.6 | 0.0 | 7.5 | 2.0 | 1.5 | 6.1 | 1.5 | 0.2 | 0.0 | 7.6 | 107.2 | n/a | 0.5 | 224 | 56 |
Cholesterol (mg) | 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 | 0 | 0 |
Copper (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.4 | n/a | 0.0 | 2 | 0 |
Cystine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0 | 0 |
Dietary Fiber (g) | 12.9 | 0.0 | 0.2 | 0.0 | 1.4 | 0.1 | 0.8 | 1.8 | 0.6 | 0.1 | 0.0 | 5.2 | 4.9 | n/a | 0.3 | 28 | 7 |
Folate (mcg) | 146.5 | 0.0 | 0.9 | 0.0 | 15.2 | 0.2 | 18.2 | 12.2 | 0.1 | 1.0 | 0.1 | 12.0 | 27.8 | n/a | 11.6 | 246 | 61 |
Folate, DFE (mcg) | 146.5 | 0.0 | 0.9 | 0.0 | 15.2 | 0.2 | 18.2 | 12.2 | 0.1 | 1.0 | 0.1 | 12.0 | 27.8 | n/a | 11.6 | 246 | 61 |
Folate, food (mcg) | 146.5 | 0.0 | 0.9 | 0.0 | 15.2 | 0.2 | 18.2 | 12.2 | 0.1 | 1.0 | 0.1 | 12.0 | 27.8 | n/a | 11.6 | 246 | 61 |
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 | n/a | 0.0 | 0 | 0 |
Fructose | n/a | n/a | n/a | n/a | 1.0 | n/a | 0.3 | 0.4 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | 1.6 | n/a | 0.3 | 0.4 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | 3 | 1 |
Glutamic acid (g) | 1.2 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 1.0 | 2.2 | n/a | 0.0 | 5 | 1 |
Glycine (g) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.5 | n/a | 0.0 | 1 | 0 |
Histidine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.3 | n/a | 0.0 | 1 | 0 |
Iron (mg) | 6.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 1.4 | 2.0 | n/a | 0.5 | 11 | 3 |
Isoleucine (g) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.5 | n/a | 0.0 | 1 | 0 |
Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.9 | n/a | 0.0 | 2 | 0 |
Lysine (g) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.4 | n/a | 0.0 | 1 | 0 |
Magnesium (mg) | 275.8 | 0.0 | 2.1 | 0.0 | 8.0 | 1.5 | 5.6 | 7.7 | 0.7 | 1.5 | 0.3 | 65.9 | 198.4 | n/a | 3.8 | 571 | 143 |
Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2.5 | 5.2 | n/a | 0.0 | 10 | 2 |
Methionine (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | 0 | 0 |
Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 22.2 | 1.5 | n/a | 0.0 | 34 | 8 |
Niacin (mg) | 6.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.6 | 7.1 | n/a | 0.1 | 15 | 4 |
Pantothenic acid (mg) | 3.4 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.5 | 2.1 | n/a | 0.0 | 6 | 2 |
Phenylalanine (g) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.6 | n/a | 0.0 | 1 | 0 |
Phosphorus (mg) | 310.3 | 0.0 | 2.5 | 0.0 | 23.2 | 9.2 | 12.1 | 22.4 | 1.6 | 0.3 | 0.2 | 151.0 | 462.0 | n/a | 4.4 | 999 | 250 |
Phytosterols | n/a | 0.0 | 0.7 | 29.8 | 12.0 | n/a | 3.0 | n/a | n/a | 0.9 | n/a | 55.6 | n/a | n/a | 0.4 | 102 | 26 |
Polyunsaturated Fat (g) | 0.4 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 11.8 | 1.4 | n/a | 0.0 | 15 | 4 |
Potassium (mg) | 2,991.1 | 0.4 | 4.1 | 0.1 | 116.8 | 24.1 | 131.3 | 204.8 | 10.4 | 3.7 | 1.2 | 223.5 | 309.4 | n/a | 42.1 | 4,063 | 1,016 |
Proline (g) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.5 | n/a | 0.0 | 1 | 0 |
Protein (g) | 6.9 | 0.0 | 0.1 | 0.0 | 0.9 | 0.4 | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 5.0 | 11.0 | n/a | 0.2 | 26 | 6 |
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 | n/a | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0 | 0 |
Saturated Fat (g) | 0.2 | 0.0 | 0.3 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 0.8 | n/a | 0.0 | 7 | 2 |
Selenium (mcg) | 4.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 2.1 | 32.5 | n/a | 0.0 | 40 | 10 |
Serine (g) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.6 | n/a | 0.0 | 1 | 0 |
Sodium (mg) | 25.9 | 1,744.1 | 0.2 | 0.3 | 3.2 | 1.0 | 40.4 | 44.2 | 0.2 | 0.0 | 0.0 | 0.0 | 9.7 | n/a | 4.3 | 1,873 | 468 |
Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | n/a | 1 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.6 | n/a | n/a | n/a | 2 | 0 |
Sucrose | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.1 | 2.3 | 0.0 | n/a | n/a | 2.1 | 1.2 | n/a | n/a | 6 | 2 |
Sugar | n/a | 0.0 | 0.3 | 0.0 | 3.4 | 0.1 | 0.9 | 3.0 | 0.5 | 0.0 | n/a | 2.2 | 1.2 | n/a | 0.1 | 12 | 3 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.6 | n/a | 0.0 | 2 | 1 |
Threonine (g) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.4 | n/a | 0.0 | 1 | 0 |
Tocopherol, alpha | n/a | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | n/a | 0.8 | 1.7 | n/a | 0.1 | 5 | 1 |
Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 13.3 | 0.0 | n/a | 0.0 | 13 | 3 |
Total Fat (g) | 0.9 | 0.0 | 0.4 | 13.5 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 39.2 | 4.1 | n/a | 0.1 | 59 | 15 |
TransFatty acids | n/a | n/a | 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 | 0 | 0 |
Tryptophan (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0 | 0 |
Tyrosine (g) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.4 | n/a | 0.0 | 1 | 0 |
Valine (g) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.6 | n/a | 0.0 | 1 | 0 |
Vitamin A, IU (IU) | 3,163.5 | 0.0 | 1.2 | 0.0 | 1.6 | 0.5 | 226.7 | 10,691.8 | 7.4 | 20.7 | 9.5 | 30.5 | 0.0 | n/a | 640.2 | 14,794 | 3,698 |
Vitamin A, RAE (mcg) | 155.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 11.1 | 534.4 | 0.4 | 1.0 | 0.5 | 1.6 | 0.0 | n/a | 32.0 | 736 | 184 |
Vitamin B-12 (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 | n/a | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 1.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | n/a | 0.0 | 2 | 1 |
Vitamin C (mg) | 94.8 | 0.0 | 0.0 | 0.0 | 5.9 | 1.9 | 1.6 | 3.8 | 1.6 | 0.1 | 0.3 | 0.6 | 0.0 | n/a | 10.1 | 121 | 30 |
Vitamin D (IU) | 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 | 0 | 0 |
Water (g) | 756.7 | 0.0 | 0.1 | 0.0 | 71.3 | 3.5 | 48.2 | 56.5 | 10.7 | 0.0 | 0.1 | 1.9 | 14.4 | n/a | 6.7 | 970 | 243 |
Zinc (mg) | 1.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 2.5 | 2.8 | n/a | 0.1 | 7 | 2 |
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