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Nutritional Facts: Wild Rice, Cherries, Apricots and Cheesy Stuffed Acorn Squash

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 (862g)
acorn squash
6 ounces (182g)
wild rice
1/4 cup (0g)
dried cherries
1/4 cup (33g)
dried apricots
1/2 cup (55g)
pecans
1 cup (132g)
provolone cheese
2 (30g)
scallions
2 (40g)
shallots
2 teaspoons (6g)
garlic
2 tablespoons (27g)
olive oil
1 1/2 tablespoons (21g)
butter
1 to taste (0g)
salt
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 0.3 1.5 n/a 0.0 0.2 0.9 0.0 0.0 0.0 0.0 0.0 n/a n/a 3 1
Alcohol n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.4 2.1 n/a 0.0 0.6 1.3 0.0 0.1 0.0 0.0 0.0 n/a n/a 5 1
Ash (g) 7.8 2.8 n/a 0.8 0.8 6.2 0.2 0.3 0.1 0.0 0.4 n/a n/a 20 5
Aspartic acid (g) 0.7 2.6 n/a 0.3 0.5 2.3 0.1 0.1 0.0 0.0 0.0 n/a n/a 7 2
Beta-sitosterol n/a n/a n/a n/a 48.5 n/a n/a n/a n/a n/a 0.9 n/a n/a 49 12
Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 284.5 38.3 n/a 17.9 38.2 997.9 21.6 14.8 10.1 0.3 5.1 n/a n/a 1,429 357
Calories 344.8 651.2 n/a 78.3 376.6 463.3 9.6 28.8 8.3 238.7 152.7 n/a n/a 2,352 588
Calories (kj) 1,439.5 2,725.1 n/a 327.9 1,574.5 1,941.7 40.5 120.8 34.9 998.7 638.8 n/a n/a 9,842 2,461
Campesterol n/a n/a n/a n/a 2.7 n/a n/a n/a n/a n/a 0.0 n/a n/a 3 1
Carbohydrates (g) 89.8 136.6 n/a 20.4 7.6 2.8 2.2 6.7 1.9 0.0 0.0 n/a n/a 268 67
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 91.1 0.0 0.0 0.0 0.0 45.8 n/a n/a 137 34
Copper (mg) 0.6 1.0 n/a 0.1 0.7 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 2 1
Cystine (g) 0.1 0.3 n/a 0.0 0.1 0.2 n/a n/a 0.0 0.0 0.0 n/a n/a 1 0
Dietary Fiber (g) 12.9 11.3 n/a 2.4 5.2 0.0 0.8 n/a 0.1 0.0 0.0 n/a n/a 33 8
Folate (mcg) 146.5 173.3 n/a 3.3 12.0 13.2 19.2 13.6 0.2 0.0 0.6 n/a n/a 382 95
Folate, DFE (mcg) 146.5 173.3 n/a 3.3 12.0 13.2 19.2 13.6 0.2 0.0 0.6 n/a n/a 382 95
Folate, food (mcg) 146.5 173.3 n/a 3.3 12.0 13.2 19.2 13.6 0.2 0.0 0.6 n/a n/a 382 95
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose n/a n/a n/a 4.1 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 4 1
Galactose 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
Glucose (dextrose) n/a n/a n/a 10.8 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 11 3
Glutamic acid (g) 1.2 4.7 n/a 0.1 1.0 8.2 0.1 0.2 0.0 0.0 0.0 n/a n/a 16 4
Glycine (g) 0.2 1.2 n/a 0.0 0.2 0.6 0.0 0.0 0.0 0.0 0.0 n/a n/a 2 1
Histidine (g) 0.1 0.7 n/a 0.0 0.1 1.5 0.0 0.0 0.0 0.0 0.0 n/a n/a 2 1
Iron (mg) 6.0 3.6 n/a 0.9 1.4 0.7 0.4 0.5 0.1 0.2 0.0 n/a n/a 14 3
Isoleucine (g) 0.3 1.1 n/a 0.0 0.2 1.4 0.0 0.0 0.0 0.0 0.0 n/a n/a 3 1
Lactose n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.4 1.9 n/a 0.0 0.3 3.0 0.0 0.1 0.0 0.0 0.0 n/a n/a 6 1
Lysine (g) 0.2 1.1 n/a 0.0 0.2 3.5 0.0 0.1 0.0 0.0 0.0 n/a n/a 5 1
Magnesium (mg) 275.8 322.8 n/a 10.4 65.9 37.0 6.0 8.4 1.4 0.0 0.4 n/a n/a 728 182
Maltose n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 1.4 2.4 n/a 0.1 2.5 0.0 0.0 0.1 0.1 0.0 0.0 n/a n/a 7 2
Methionine (g) 0.1 0.8 n/a 0.0 0.1 0.9 0.0 0.0 0.0 0.0 0.0 n/a n/a 2 0
Monounsaturated Fat (g) 0.1 0.3 n/a 0.0 22.2 9.8 0.0 0.0 0.0 19.7 4.5 n/a n/a 57 14
Niacin (mg) 6.0 12.3 n/a 0.8 0.6 0.2 0.2 0.1 0.0 0.0 0.0 n/a n/a 20 5
Pantothenic acid (mg) 3.4 2.0 n/a 0.2 0.5 0.6 0.0 0.1 0.0 0.0 0.0 n/a n/a 7 2
Phenylalanine (g) 0.3 1.3 n/a 0.0 0.2 1.7 0.0 0.0 0.0 0.0 0.0 n/a n/a 4 1
Phosphorus (mg) 310.3 789.8 n/a 23.1 151.0 654.7 11.1 24.0 8.6 0.0 5.1 n/a n/a 1,978 494
Phytosterols n/a n/a n/a n/a 55.6 n/a n/a 2.0 n/a 59.7 n/a n/a n/a 117 29
Polyunsaturated Fat (g) 0.4 1.2 n/a 0.0 11.8 1.0 0.0 0.0 0.0 2.8 0.6 n/a n/a 18 4
Potassium (mg) 2,991.1 778.8 n/a 377.7 223.5 182.2 82.8 133.6 22.5 0.3 5.1 n/a n/a 4,797 1,199
Proline (g) 0.2 0.9 n/a 0.3 0.2 3.7 0.0 0.1 0.0 0.0 0.0 n/a n/a 5 1
Protein (g) 6.9 26.9 n/a 1.1 5.0 33.8 0.5 1.0 0.4 0.0 0.2 n/a n/a 76 19
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 303.6 0.0 0.0 0.0 0.0 142.9 n/a n/a 447 112
Riboflavin (mg) 0.1 0.5 n/a 0.0 0.1 0.4 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Saturated Fat (g) 0.2 0.3 n/a 0.0 3.4 22.5 0.0 0.0 0.0 3.7 10.9 n/a n/a 41 10
Selenium (mcg) 4.3 5.1 n/a 0.7 2.1 19.1 0.2 0.5 0.8 0.0 0.2 n/a n/a 33 8
Serine (g) 0.3 1.4 n/a 0.0 0.3 1.9 0.0 0.0 0.0 0.0 0.0 n/a n/a 4 1
Sodium (mg) 25.9 12.8 n/a 3.3 0.0 1,156.3 4.8 4.8 1.0 0.5 152.1 n/a n/a 1,361 340
Starch n/a n/a n/a 0.1 0.3 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a 1.6 n/a n/a n/a n/a n/a 0.0 n/a n/a 2 0
Sucrose n/a 1.2 n/a 2.6 2.1 n/a n/a n/a n/a n/a n/a n/a n/a 6 1
Sugar n/a 4.6 n/a 17.4 2.2 0.7 0.7 n/a 0.1 0.0 0.0 n/a n/a 26 6
Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 1.2 0.2 n/a 0.0 0.4 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 2 0
Threonine (g) 0.2 0.9 n/a 0.0 0.2 1.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 3 1
Tocopherol, alpha n/a 1.5 n/a 1.4 0.8 0.3 0.2 n/a 0.0 3.9 0.5 n/a n/a 9 2
Tocopherol, beta n/a n/a n/a 0.0 0.2 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.3 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.0 13.3 n/a n/a n/a n/a 0.2 0.0 n/a n/a 14 3
Total Fat (g) 0.9 2.0 n/a 0.2 39.2 35.1 0.1 0.0 0.0 27.0 17.3 n/a n/a 122 30
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.6 n/a n/a 1 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.7 n/a n/a 1 0
Tryptophan (g) 0.1 0.3 n/a 0.0 0.1 0.5 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Tyrosine (g) 0.2 1.1 n/a 0.0 0.1 2.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 4 1
Valine (g) 0.3 1.6 n/a 0.0 0.2 2.2 0.0 0.0 0.0 0.0 0.0 n/a n/a 4 1
Vitamin A, IU (IU) 3,163.5 34.7 n/a 1,171.3 30.5 1,161.6 299.1 476.0 0.5 0.0 532.3 n/a n/a 6,870 1,717
Vitamin A, RAE (mcg) 155.2 1.8 n/a 58.5 1.6 311.5 15.0 24.0 0.0 0.0 145.7 n/a n/a 713 178
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 1.9 0.0 n/a 0.0 0.0 0.0 n/a n/a 2 0
Vitamin B-6 (mg) 1.3 0.7 n/a 0.0 0.1 0.1 0.0 0.1 0.1 0.0 0.0 n/a n/a 3 1
Vitamin C (mg) 94.8 0.0 n/a 0.3 0.6 0.0 5.6 3.2 1.7 0.0 0.0 n/a n/a 106 27
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 26.4 0.0 0.0 0.0 0.0 12.8 n/a n/a 39 10
Water (g) 756.7 14.2 n/a 10.0 1.9 54.1 26.9 31.9 3.3 0.0 3.4 n/a n/a 902 226
Zinc (mg) 1.1 10.9 n/a 0.1 2.5 4.3 0.1 0.2 0.1 0.0 0.0 n/a n/a 19 5

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