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Nutritional Facts: Sweet and Savory Squash Stew

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 tablespoons (27g)
olive oil
1 lb (454g)
ham steaks
1/2 head (420g)
purple cabbage
1 large (150g)
sweet onions
2 medium (260g)
sweet potatoes
1 cup (248g)
apple juice
6 tablespoons (83g)
brown sugar
4 tablespoons (57g)
butter
1 (1,135g)
butternut squash
1 (431g)
acorn squash
1 tablespoon (15g)
lemon juice
1 teaspoon (0g)
italian seasoning
1 teaspoon (3g)
chili powder
1/2 teaspoon (0g)
ground sage
1/2 teaspoon (0g)
steak seasoning
1/2 teaspoon (2g)
garlic salt
1 (182g)
apples
1/3 cup (5g)
cilantro
15 ounces (425g)
garbanzo beans
32 ounces (907g)
chicken stock
1 to taste (0g)
salt
Total 1 serving
Alanine (g) 0.0 5.2 0.2 0.0 0.2 n/a n/a 0.0 0.5 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.9 n/a n/a 7 1
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Arginine (g) 0.0 5.8 0.3 0.2 0.1 n/a n/a 0.0 0.6 0.2 n/a n/a 0.0 n/a n/a 0.1 0.0 n/a 2.0 n/a n/a 9 1
Ash (g) 0.0 17.9 2.7 0.5 2.6 0.6 0.4 1.2 9.1 3.9 0.0 n/a 0.3 0.0 n/a 0.1 0.3 0.1 6.8 5.7 n/a 52 5
Aspartic acid (g) 0.0 8.4 0.6 0.1 1.0 n/a n/a 0.0 1.2 0.4 n/a n/a 0.0 n/a n/a 0.0 0.1 n/a 2.5 n/a n/a 14 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 2.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a 2 0
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 0.3 18.2 188.8 34.5 78.0 19.8 68.7 13.6 544.8 142.2 0.9 n/a 8.9 5.8 n/a 1.2 10.9 3.6 136.1 27.2 n/a 1,304 130
Calories 238.7 554.4 130.0 60.0 223.6 114.1 314.6 407.3 510.8 172.4 3.4 n/a 7.6 1.1 n/a 5.1 94.6 1.2 506.1 326.6 n/a 3,672 367
Calories (kj) 998.7 2,317.4 545.4 249.0 933.4 473.7 1,316.5 1,703.4 2,133.8 719.8 13.9 n/a 31.8 4.6 n/a 21.5 396.8 5.1 2,113.6 1,370.0 n/a 15,348 1,535
Campesterol 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 n/a n/a 0.0 n/a n/a n/a 0 0
Carbohydrates (g) 0.0 0.0 30.9 14.0 52.3 28.0 81.2 0.0 132.7 44.9 1.1 n/a 1.3 0.2 n/a 1.1 25.1 0.2 96.2 32.0 n/a 541 54
Cholesterol (mg) 0.0 204.5 0.0 0.0 0.0 0.0 0.0 122.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 27.2 n/a 354 35
Copper (mg) 0.0 0.4 0.1 0.1 0.4 0.0 0.0 0.0 0.8 0.3 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.7 0.5 n/a 3 0
Cystine (g) 0.0 1.3 0.1 0.0 0.1 n/a n/a 0.0 0.1 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.3 n/a n/a 2 0
Dietary Fiber (g) 0.0 0.0 8.8 2.6 7.8 0.5 0.0 0.0 22.7 6.5 0.0 n/a 0.9 0.1 n/a 0.1 4.4 0.1 18.7 0.0 n/a 73 7
Folate (mcg) 0.0 18.2 75.5 28.5 28.6 0.0 0.8 1.7 306.5 73.3 3.1 n/a 0.8 1.0 n/a 0.7 5.5 3.3 284.9 45.4 n/a 878 88
Folate, DFE (mcg) 0.0 18.2 75.5 28.5 28.6 0.0 0.8 1.7 306.5 73.3 3.1 n/a 0.8 1.0 n/a 0.7 5.5 3.3 284.9 45.4 n/a 878 88
Folate, food (mcg) 0.0 18.2 75.5 28.5 28.6 0.0 0.8 1.7 306.5 73.3 3.1 n/a 0.8 1.0 n/a 0.7 5.5 3.3 284.9 45.4 n/a 878 88
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 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a 6.2 1.9 1.8 14.2 0.9 n/a 11.2 n/a 0.2 n/a 0.1 n/a n/a 0.0 10.7 n/a n/a n/a n/a 47 5
Galactose n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 7.3 3.0 2.5 6.5 1.1 n/a 11.2 n/a 0.2 n/a 0.1 n/a n/a 0.0 4.4 n/a n/a n/a n/a 36 4
Glutamic acid (g) 0.0 14.5 1.4 0.4 0.4 n/a n/a 0.1 2.0 0.6 n/a n/a 0.0 n/a n/a 0.1 0.0 n/a 3.7 n/a n/a 23 2
Glycine (g) 0.0 4.6 0.1 0.0 0.2 n/a n/a 0.0 0.4 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.9 n/a n/a 6 1
Histidine (g) 0.0 3.2 0.1 0.0 0.1 n/a n/a 0.0 0.2 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.6 n/a n/a 4 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.2 4.5 3.4 0.3 1.6 0.3 0.6 0.0 7.9 3.0 0.0 n/a 0.5 0.1 n/a 0.1 0.2 0.1 5.7 1.9 n/a 30 3
Isoleucine (g) 0.0 3.9 0.1 0.0 0.1 n/a n/a 0.0 0.4 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.9 n/a n/a 6 1
Lactose n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.0 7.1 0.2 0.0 0.2 n/a n/a 0.0 0.6 0.2 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 1.5 n/a n/a 10 1
Lysine (g) 0.0 7.5 0.2 0.1 0.2 n/a n/a 0.0 0.4 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 1.4 n/a n/a 10 1
Magnesium (mg) 0.0 86.3 67.1 15.0 65.0 12.4 7.5 1.1 385.9 137.9 0.9 n/a 4.0 1.5 n/a 1.2 9.1 1.4 123.3 36.3 n/a 956 96
Maltose n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.2 1.0 0.2 0.7 0.2 0.1 0.0 2.3 0.7 0.0 n/a 0.0 0.0 n/a 0.0 0.1 0.0 2.6 n/a n/a 8 1
Methionine (g) 0.0 2.3 0.1 0.0 0.1 n/a n/a 0.0 0.1 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.3 n/a n/a 3 0
Monounsaturated Fat (g) 19.7 8.9 0.1 0.0 0.0 0.0 0.0 11.9 0.1 0.0 0.0 n/a 0.1 0.0 n/a 0.0 0.0 0.0 1.1 5.3 n/a 47 5
Niacin (mg) 0.0 23.1 1.8 0.2 1.4 0.2 0.1 0.0 13.6 3.0 0.0 n/a 0.3 0.0 n/a 0.0 0.2 0.1 0.6 14.4 n/a 59 6
Pantothenic acid (mg) 0.0 2.8 0.6 0.2 2.1 0.1 0.1 0.1 4.5 1.7 0.0 n/a 0.0 n/a n/a 0.0 0.1 0.0 1.3 n/a n/a 14 1
Phenylalanine (g) 0.0 3.8 0.2 0.0 0.2 n/a n/a 0.0 0.4 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 1.1 n/a n/a 6 1
Phosphorus (mg) 0.0 1,181.4 125.9 43.5 122.2 17.4 3.3 13.6 374.6 155.2 1.2 n/a 8.1 0.3 n/a 6.4 20.0 2.6 382.8 245.0 n/a 2,703 270
Phytosterols (mg) 59.7 0.0 n/a 22.5 31.2 n/a n/a n/a n/a n/a n/a n/a 2.2 0.9 n/a 0.1 21.8 0.3 n/a n/a n/a 139 14
Polyunsaturated Fat (g) 2.8 2.1 0.3 0.0 0.0 0.1 0.0 1.7 0.5 0.2 0.0 n/a 0.2 0.0 n/a 0.0 0.1 0.0 2.2 1.9 n/a 12 1
Potassium (mg) 0.3 1,476.8 1,019.4 219.0 876.2 250.5 110.1 13.6 3,995.2 1,495.6 15.7 n/a 52.7 3.7 n/a 18.5 194.7 27.8 731.5 952.6 n/a 11,454 1,145
Proline (g) 0.0 3.8 0.2 0.0 0.1 n/a n/a 0.0 0.4 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.9 n/a n/a 6 1
Protein (g) 0.0 88.9 6.0 1.7 4.1 0.2 0.1 0.5 11.4 3.4 0.1 n/a 0.4 0.0 n/a 0.3 0.5 0.1 21.1 22.9 n/a 161 16
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 381.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 9.1 n/a 390 39
Riboflavin (mg) 0.0 0.9 0.3 0.0 0.2 0.0 0.0 0.0 0.2 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.8 n/a 3 0
Saturated Fat (g) 3.7 6.5 0.1 0.1 0.0 0.1 0.0 29.2 0.2 0.1 0.0 n/a 0.1 0.0 n/a 0.0 0.1 0.0 0.5 2.9 n/a 44 4
Selenium (mcg) 0.0 70.4 2.5 0.8 1.6 0.2 1.0 0.6 5.7 2.2 0.0 n/a 0.6 0.0 n/a 0.4 0.0 0.0 11.9 20.0 n/a 118 12
Serine (g) 0.0 3.6 0.2 0.0 0.2 n/a n/a 0.0 0.4 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 1.1 n/a n/a 6 1
Sodium (mg) 0.5 5,766.3 113.3 6.0 143.0 9.9 23.2 405.6 45.4 12.9 0.2 n/a 44.3 0.0 n/a 0.9 1.8 2.5 1,271.6 1,297.4 n/a 9,145 914
Starch n/a n/a 0.0 0.0 32.9 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 33 3
Stigmasterol 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 n/a n/a 0.2 n/a n/a n/a 0 0
Sucrose n/a n/a 2.5 1.5 6.6 3.1 78.3 n/a 2.5 n/a 0.1 n/a 0.0 n/a n/a 0.0 3.8 n/a n/a n/a n/a 98 10
Sugar (g) 0.0 n/a 16.1 6.4 10.9 23.9 80.3 0.0 25.0 n/a 0.4 n/a 0.2 0.0 n/a 0.0 18.9 0.0 n/a 14.3 n/a 196 20
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.0 3.6 0.3 0.1 0.2 0.1 0.0 0.0 1.1 0.6 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.3 n/a 6 1
Threonine (g) 0.0 4.0 0.2 0.0 0.2 n/a n/a 0.0 0.3 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.8 n/a n/a 6 1
Tocopherol, alpha (mg) 3.9 n/a 0.5 0.0 0.7 0.0 0.0 1.3 16.3 n/a 0.0 n/a 1.0 0.0 n/a 0.0 0.3 0.1 n/a 0.3 n/a 25 2
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.1 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Total Fat (g) 27.0 19.3 0.7 0.2 0.1 0.3 0.0 46.1 1.1 0.4 0.0 n/a 0.4 0.0 n/a 0.0 0.3 0.0 4.8 10.9 n/a 112 11
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a 1.7 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 2 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 1.9 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 2 0
Tryptophan (g) 0.0 1.1 0.1 0.0 0.1 n/a n/a 0.0 0.2 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.2 n/a n/a 2 0
Tyrosine (g) 0.0 2.9 0.1 0.0 0.1 n/a n/a 0.0 0.4 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.5 n/a n/a 4 0
Valine (g) 0.0 3.9 0.2 0.0 0.2 n/a n/a 0.0 0.5 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.9 n/a n/a 6 1
Vitamin A, IU (IU) 0.0 0.0 4,681.6 3.0 36,886.2 2.5 0.0 1,419.4 120,650.5 1,581.8 0.9 n/a 800.6 20.7 n/a 0.0 98.3 359.5 89.3 27.2 n/a 166,621 16,662
Vitamin A, RAE (mcg) 0.0 0.0 234.9 0.0 1,843.4 0.0 0.0 388.5 6,038.2 77.6 0.0 n/a 40.0 1.0 n/a 0.0 5.5 18.0 4.3 9.1 n/a 8,660 866
Vitamin B-12 (mcg) 0.0 3.6 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 4 0
Vitamin B-6 (mg) 0.0 1.7 0.9 0.2 0.5 0.0 0.0 0.0 1.7 0.7 0.0 n/a 0.1 0.0 n/a 0.0 0.1 0.0 2.0 0.6 n/a 9 1
Vitamin C (mg) 0.0 146.8 239.1 11.1 6.2 95.5 0.0 0.0 238.4 47.4 5.9 n/a 0.0 0.1 n/a 0.0 8.4 1.4 16.2 1.8 n/a 818 82
Vitamin D (IU) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 34.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 34 3
Water (g) 0.0 328.3 379.2 133.7 200.9 218.8 1.1 9.0 980.8 378.3 14.1 n/a 0.3 0.0 n/a 0.1 155.7 4.9 296.4 836.0 n/a 3,938 394
Zinc (mg) 0.0 9.2 0.9 0.3 0.8 0.0 0.0 0.1 1.7 0.6 0.0 n/a 0.1 0.0 n/a 0.0 0.1 0.0 4.5 1.3 n/a 20 2

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