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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

    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.

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