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Nutritional Facts: John's Southwest Corn and Zucchini (With a Kick)

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.

  16 ounces (454g)
frozen corn
3 small (354g)
zucchini
4 tablespoons (57g)
butter
1 teaspoon (3g)
chili powder
1 teaspoon (2g)
ground cumin
1 tablespoon (13g)
sugar
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 1.3 0.2 0.0 0.0 n/a n/a n/a 2 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.6 0.2 0.0 0.0 n/a n/a n/a 1 0
Ash (g) 2.2 2.1 1.2 0.3 0.2 0.0 n/a 6 1
Aspartic acid (g) 1.0 0.5 0.0 0.0 n/a n/a n/a 2 0
Beta-sitosterol n/a n/a 2.3 n/a n/a n/a n/a 2 0
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 18.2 56.6 13.6 8.9 19.6 0.1 n/a 117 20
Calories 399.9 60.2 407.3 7.6 7.9 48.8 n/a 932 155
Calories (kj) 1,676.7 247.8 1,703.4 31.8 32.9 203.9 n/a 3,897 649
Campesterol n/a n/a 0.0 n/a n/a n/a n/a 0 0
Carbohydrates (g) 94.6 11.0 0.0 1.3 0.9 12.6 n/a 120 20
Cholesterol (mg) 0.0 0.0 122.1 0.0 0.0 0.0 n/a 122 20
Copper (mg) 0.2 0.2 0.0 0.0 0.0 0.0 n/a 0 0
Cystine (g) 0.1 0.0 0.0 0.0 n/a n/a n/a 0 0
Dietary Fiber (g) 10.9 3.5 0.0 0.9 0.2 0.0 n/a 16 3
Folate (mcg) 163.6 85.0 1.7 0.8 0.2 0.0 n/a 251 42
Folate, DFE (mcg) 163.6 85.0 1.7 0.8 0.2 0.0 n/a 251 42
Folate, food (mcg) 163.6 85.0 1.7 0.8 0.2 0.0 n/a 251 42
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a 4.9 n/a 0.1 n/a 0.0 n/a 5 1
Galactose n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 3.8 n/a 0.1 n/a 0.0 n/a 4 1
Glutamic acid (g) 2.7 0.5 0.1 0.0 n/a n/a n/a 3 1
Glycine (g) 0.5 0.2 0.0 0.0 n/a n/a n/a 1 0
Histidine (g) 0.4 0.1 0.0 0.0 n/a n/a n/a 0 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 1.9 1.3 0.0 0.5 1.4 0.0 n/a 5 1
Isoleucine (g) 0.5 0.2 0.0 0.0 n/a n/a n/a 1 0
Lactose n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 1.5 0.3 0.0 0.0 n/a n/a n/a 2 0
Lysine (g) 0.6 0.2 0.0 0.0 n/a n/a n/a 1 0
Magnesium (mg) 81.8 63.7 1.1 4.0 7.7 0.0 n/a 158 26
Maltose n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 0.6 0.6 0.0 0.0 0.1 0.0 n/a 1 0
Methionine (g) 0.3 0.1 0.0 0.0 n/a n/a n/a 0 0
Monounsaturated Fat (g) 1.0 0.0 11.9 0.1 0.3 0.0 n/a 13 2
Niacin (mg) 7.8 1.6 0.0 0.3 0.1 0.0 n/a 10 2
Pantothenic acid (mg) 1.3 0.7 0.1 0.0 n/a 0.0 n/a 2 0
Phenylalanine (g) 0.6 0.2 0.0 0.0 n/a n/a n/a 1 0
Phosphorus (mg) 313.5 134.5 13.6 8.1 10.5 0.0 n/a 480 80
Phytosterols n/a n/a n/a 2.2 1.4 n/a n/a 4 1
Polyunsaturated Fat (g) 1.7 0.3 1.7 0.2 0.1 0.0 n/a 4 1
Potassium (mg) 954.2 923.9 13.6 52.7 37.5 0.3 n/a 1,982 330
Proline (g) 1.2 0.1 0.0 0.0 n/a n/a n/a 1 0
Protein (g) 13.7 4.3 0.5 0.4 0.4 0.0 n/a 19 3
Retinol (mcg) 0.0 0.0 381.1 0.0 0.0 0.0 n/a 381 64
Riboflavin (mg) 0.3 0.3 0.0 0.0 0.0 0.0 n/a 1 0
Saturated Fat (g) 0.5 0.3 29.2 0.1 0.0 0.0 n/a 30 5
Selenium (mcg) 3.2 0.7 0.6 0.6 0.1 0.1 n/a 5 1
Serine (g) 0.6 0.2 0.0 0.0 n/a n/a n/a 1 0
Sodium (mg) 13.6 28.3 405.6 44.3 3.5 0.1 n/a 495 83
Starch n/a 0.0 n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a 0 0
Sucrose n/a 0.2 n/a 0.0 n/a 12.6 n/a 13 2
Sugar n/a 8.9 0.0 0.2 0.0 12.6 n/a 22 4
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.4 0.2 0.0 0.0 0.0 0.0 n/a 1 0
Threonine (g) 0.5 0.1 0.0 0.0 n/a n/a n/a 1 0
Tocopherol, alpha n/a 0.4 1.3 1.0 0.1 0.0 n/a 3 0
Tocopherol, beta n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a 0.0 0.1 n/a n/a n/a 0 0
Total Fat (g) 3.5 1.1 46.1 0.4 0.5 0.0 n/a 52 9
Trans-monoenoic Fat n/a 0.0 1.7 0.0 n/a n/a n/a 2 0
TransFatty acids n/a 0.0 1.9 0.0 n/a n/a n/a 2 0
Tryptophan (g) 0.1 0.0 0.0 0.0 n/a n/a n/a 0 0
Tyrosine (g) 0.5 0.1 0.0 0.0 n/a n/a n/a 1 0
Valine (g) 0.8 0.2 0.0 0.0 n/a n/a n/a 1 0
Vitamin A, IU (IU) 0.0 708.0 1,419.4 800.6 26.7 0.0 n/a 2,955 492
Vitamin A, RAE (mcg) 0.0 35.4 388.5 40.0 1.3 0.0 n/a 465 78
Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.8 0.6 0.0 0.1 0.0 0.0 n/a 1 0
Vitamin C (mg) 29.1 63.4 0.0 0.0 0.2 0.0 n/a 93 15
Vitamin D (IU) 0.0 0.0 34.1 0.0 0.0 0.0 n/a 34 6
Water (g) 340.4 335.6 9.0 0.3 0.2 0.0 n/a 685 114
Zinc (mg) 1.7 1.1 0.1 0.1 0.1 0.0 n/a 3 1

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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