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.
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1 cup (192g) dried lentils |
1 lb (455g) butternut squash |
10 small (1,700g) red potatoes |
1 (110g) onions |
4 (12g) garlic cloves |
28 ounces (794g) diced tomatoes |
1 tablespoon (6g) curry powder |
1 teaspoon (2g) cumin |
1/2 teaspoon (3g) salt |
1/8 teaspoon (0g) white pepper |
1/8 teaspoon (0g) crushed red pepper flakes |
2 cups (474g) water |
2 tablespoons (31g) lemon juice |
8 ounces (227g) frozen cut green beans |
Total | 1 serving | |
| Alanine (g) | 2.1 | 0.2 | 1.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 4 | 1 |
| Alcohol (g) | 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 | 0.0 | 0 | 0 |
| Arginine (g) | 3.8 | 0.3 | 1.6 | 0.1 | 0.1 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 6 | 1 |
| Ash (g) | 5.1 | 3.6 | 18.7 | 0.4 | 0.2 | 4.0 | 0.4 | 0.2 | 3.0 | 0.0 | 0.0 | 0.5 | 0.1 | 1.2 | 37 | 6 |
| Aspartic acid (g) | 5.5 | 0.5 | 7.5 | 0.1 | 0.1 | 1.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.6 | 15 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 107.5 | 218.4 | 170.0 | 25.3 | 21.7 | 79.4 | 30.1 | 19.6 | 0.7 | 0.8 | 0.0 | 14.2 | 1.8 | 95.4 | 785 | 131 |
| Calories | 677.8 | 204.8 | 1,190.0 | 44.0 | 17.9 | 142.9 | 20.5 | 7.9 | 0.0 | 0.9 | 0.3 | 0.0 | 6.7 | 88.6 | 2,402 | 400 |
| Calories (kj) | 2,835.8 | 855.4 | 5,015.0 | 182.6 | 74.8 | 587.4 | 85.7 | 32.9 | 0.0 | 3.7 | 1.3 | 0.0 | 27.8 | 372.6 | 10,075 | 1,679 |
| Carbohydrates (g) | 115.4 | 53.2 | 270.3 | 10.3 | 4.0 | 30.9 | 3.7 | 0.9 | 0.0 | 0.2 | 0.1 | 0.0 | 2.1 | 17.1 | 508 | 85 |
| 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 | 0.0 | 0 | 0 |
| Copper (mg) | 1.0 | 0.3 | 2.3 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Cystine (g) | 0.6 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 58.6 | 9.1 | 28.9 | 1.9 | 0.3 | 9.5 | 2.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 5.9 | 117 | 19 |
| Folate (mcg) | 919.7 | 122.9 | 306.0 | 20.9 | 0.4 | 119.1 | 9.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 6.1 | 34.1 | 1,539 | 257 |
| Folate, DFE (mcg) | 919.7 | 122.9 | 306.0 | 20.9 | 0.4 | 119.1 | 9.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 6.1 | 34.1 | 1,539 | 257 |
| Folate, food (mcg) | 919.7 | 122.9 | 306.0 | 20.9 | 0.4 | 119.1 | 9.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 6.1 | 34.1 | 1,539 | 257 |
| 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 | 0.0 | 0 | 0 |
| Fructose (g) | 0.5 | 4.5 | 5.3 | 1.4 | n/a | 10.9 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 2.4 | 25 | 4 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 4.5 | 6.8 | 2.2 | n/a | 9.9 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.3 | 2.1 | 26 | 4 |
| Glutamic acid (g) | 7.7 | 0.8 | 5.5 | 0.3 | 0.1 | 3.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 18 | 3 |
| Glycine (g) | 2.0 | 0.2 | 0.9 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 3 | 1 |
| Histidine (g) | 1.4 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 2 | 0 |
| Iron (mg) | 14.5 | 3.2 | 12.4 | 0.2 | 0.2 | 2.1 | 1.9 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 38 | 6 |
| Isoleucine (g) | 2.1 | 0.2 | 1.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 4 | 1 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 3.6 | 0.3 | 1.5 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | 6 | 1 |
| Lysine (g) | 3.5 | 0.2 | 1.7 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 6 | 1 |
| Magnesium (mg) | 234.2 | 154.7 | 374.0 | 11.0 | 3.0 | 87.3 | 16.0 | 7.7 | 0.0 | 0.3 | 0.1 | 4.7 | 1.8 | 50.0 | 945 | 157 |
| Maltose (g) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Manganese (mg) | 2.6 | 0.9 | 2.4 | 0.1 | 0.2 | 0.9 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 8 | 1 |
| Methionine (g) | 0.4 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Niacin (mg) | 5.0 | 5.5 | 19.5 | 0.1 | 0.1 | 4.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 36 | 6 |
| Pantothenic acid (mg) | 4.1 | 1.8 | 4.7 | 0.1 | 0.1 | 0.7 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 12 | 2 |
| Phenylalanine (g) | 2.4 | 0.2 | 1.3 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 4 | 1 |
| Phosphorus (mg) | 865.9 | 150.2 | 1,037.0 | 31.9 | 18.4 | 190.5 | 22.0 | 10.5 | 0.0 | 0.5 | 0.2 | 0.0 | 2.4 | 72.7 | 2,402 | 400 |
| Phytosterols | n/a | n/a | 85.0 | 16.5 | n/a | 55.6 | 4.5 | 1.4 | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 163 | 27 |
| Polyunsaturated Fat (g) | 1.0 | 0.2 | 1.0 | 0.0 | 0.0 | 0.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3 | 1 |
| Potassium (mg) | 1,833.6 | 1,601.6 | 7,735.0 | 160.6 | 48.1 | 1,881.3 | 97.2 | 37.5 | 0.2 | 0.2 | 1.8 | 4.7 | 31.4 | 422.6 | 13,856 | 2,309 |
| Proline (g) | 2.1 | 0.2 | 1.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 4 | 1 |
| Protein (g) | 49.5 | 4.6 | 32.1 | 1.2 | 0.8 | 7.0 | 0.8 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 4.1 | 101 | 17 |
| 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 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.4 | 0.1 | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Saturated Fat (g) | 0.3 | 0.1 | 0.6 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Selenium (mcg) | 15.9 | 2.3 | 8.5 | 0.6 | 1.7 | 0.0 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 32 | 5 |
| Serine (g) | 2.3 | 0.2 | 1.2 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 4 | 1 |
| Sodium (mg) | 11.5 | 18.2 | 306.0 | 4.4 | 2.0 | 39.7 | 3.3 | 3.5 | 1,162.7 | 0.0 | 0.1 | 14.2 | 0.3 | 6.8 | 1,573 | 262 |
| Starch | n/a | n/a | 227.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 3.5 | 230 | 38 |
| Sucrose (g) | 2.8 | 1.0 | 4.9 | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.6 | 11 | 2 |
| Sugar (g) | 3.9 | 10.0 | 21.9 | 4.7 | 0.1 | 20.9 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 5.0 | 68 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 1.7 | 0.5 | 1.4 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 4 | 1 |
| Threonine (g) | 1.8 | 0.1 | 1.1 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 3 | 1 |
| Tocopherol, alpha (mg) | 0.9 | 6.6 | 0.2 | 0.0 | 0.0 | 4.3 | 1.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 14 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 8.1 | n/a | 0.0 | 0.0 | n/a | 1.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 9 | 2 |
| Total Fat (g) | 2.0 | 0.5 | 2.4 | 0.1 | 0.1 | 1.6 | 0.9 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 9 | 1 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | 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 | 0 | 0 |
| Tryptophan (g) | 0.4 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.3 | 0.2 | 0.7 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 2 | 0 |
| Valine (g) | 2.5 | 0.2 | 1.6 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 5 | 1 |
| Vitamin A, IU (IU) | 74.9 | 48,366.5 | 119.0 | 2.2 | 1.1 | 6,612.2 | 62.1 | 26.7 | 0.0 | 0.0 | 25.5 | 0.0 | 1.8 | 1,242.8 | 56,535 | 9,422 |
| Vitamin A, RAE (mcg) | 3.8 | 2,420.6 | 0.0 | 0.0 | 0.0 | 333.4 | 3.1 | 1.3 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 61.3 | 2,825 | 471 |
| 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 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 1.0 | 0.7 | 2.9 | 0.1 | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 6 | 1 |
| Vitamin C (mg) | 8.4 | 95.6 | 146.2 | 8.1 | 3.7 | 108.7 | 0.7 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 11.8 | 29.3 | 413 | 69 |
| 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 | 0.0 | 0 | 0 |
| Water (g) | 20.0 | 393.2 | 1,376.3 | 98.0 | 7.0 | 750.3 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 473.5 | 28.2 | 204.3 | 3,352 | 559 |
| Zinc (mg) | 9.2 | 0.7 | 5.6 | 0.2 | 0.1 | 1.3 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 18 | 3 |
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.