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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2 tablespoons (27g) olive oil |
1 (110g) onions |
1 (89g) leeks |
1 (3g) garlic cloves |
1/2 teaspoon (1g) ground coriander |
1 teaspoon (2g) ground cumin |
1/2 teaspoon (1g) ground nutmeg |
500 g (500g) butternut pumpkin |
500 g (500g) pumpkin |
1 large (369g) potatoes |
750 ml (0g) vegetable stock |
1/2 cup (122g) soymilk |
1/2 teaspoon (1g) cornflour |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.2 | n/a | 0.1 | 0.0 | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.3 | 0.3 | 0.4 | n/a | 0.2 | 0.0 | 1 | 0 |
| Ash (g) | 0.0 | 0.4 | 0.9 | 0.0 | 0.1 | 0.2 | 0.0 | 4.0 | 4.0 | 4.0 | n/a | 0.8 | 0.0 | 14 | 2 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.5 | 0.5 | 1.7 | n/a | 0.3 | 0.0 | 3 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.3 | 25.3 | 52.5 | 5.4 | 6.4 | 19.6 | 2.0 | 240.0 | 105.0 | 44.3 | n/a | 30.4 | 0.1 | 531 | 89 |
| Calories | 238.7 | 44.0 | 54.3 | 4.5 | 2.7 | 7.9 | 5.8 | 225.0 | 130.0 | 284.1 | n/a | 65.6 | 4.4 | 1,067 | 178 |
| Calories (kj) | 998.7 | 182.6 | 227.0 | 18.7 | 11.2 | 32.9 | 24.2 | 940.0 | 545.0 | 1,184.5 | n/a | 274.6 | 18.4 | 4,458 | 743 |
| Carbohydrates (g) | 0.0 | 10.3 | 12.6 | 1.0 | 0.5 | 0.9 | 0.5 | 58.4 | 32.5 | 64.5 | n/a | 7.6 | 0.9 | 190 | 32 |
| Cholesterol (mg) | 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 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.6 | 0.4 | n/a | 0.2 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 1.6 | 0.1 | 0.4 | 0.2 | 0.2 | 10.0 | 2.5 | 8.1 | n/a | 0.7 | 0.1 | 26 | 4 |
| Folate (mcg) | 0.0 | 20.9 | 57.0 | 0.1 | 0.0 | 0.2 | 0.8 | 135.0 | 80.0 | 59.0 | n/a | 21.9 | 0.3 | 375 | 63 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 57.0 | 0.1 | 0.0 | 0.2 | 0.8 | 135.0 | 80.0 | 59.0 | n/a | 21.9 | 0.3 | 375 | 63 |
| Folate, food (mcg) | 0.0 | 20.9 | 57.0 | 0.1 | 0.0 | 0.2 | 0.8 | 135.0 | 80.0 | 59.0 | n/a | 21.9 | 0.3 | 375 | 63 |
| Folic acid (mcg) | 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 | 0 | 0 |
| Fructose | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | 4.9 | n/a | 1.0 | n/a | n/a | n/a | 7 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | 4.9 | n/a | 1.2 | n/a | n/a | n/a | 8 | 1 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.2 | 0.0 | n/a | n/a | n/a | 0.9 | 0.9 | 1.3 | n/a | 0.6 | 0.0 | 4 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.2 | n/a | 0.1 | 0.0 | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0 | 0 |
| Iron (mg) | 0.2 | 0.2 | 1.9 | 0.1 | 0.1 | 1.4 | 0.0 | 3.5 | 4.0 | 2.9 | n/a | 0.8 | 0.0 | 15 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 1 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | 0.4 | n/a | 0.2 | 0.0 | 1 | 0 |
| Lysine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.2 | 0.3 | 0.4 | n/a | 0.2 | 0.0 | 1 | 0 |
| Magnesium (mg) | 0.0 | 11.0 | 24.9 | 0.8 | 3.0 | 7.7 | 2.0 | 170.0 | 60.0 | 84.9 | n/a | 30.4 | 1.1 | 396 | 66 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 1.0 | 0.6 | 0.6 | n/a | 0.3 | 0.0 | 3 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.0 | 21 | 3 |
| Niacin (mg) | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 6.0 | 3.0 | 3.9 | n/a | 0.6 | 0.0 | 14 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 2.0 | 1.5 | 1.1 | n/a | 0.5 | 0.0 | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | 0.3 | n/a | 0.1 | 0.0 | 1 | 0 |
| Phosphorus (mg) | 0.0 | 31.9 | 31.2 | 4.6 | 3.7 | 10.5 | 2.3 | 165.0 | 220.0 | 210.3 | n/a | 63.2 | 3.3 | 746 | 124 |
| Phytosterols (mg) | 59.7 | 16.5 | n/a | n/a | 0.4 | 1.4 | 0.7 | n/a | 60.0 | 18.5 | n/a | n/a | n/a | 157 | 26 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | 1.2 | 0.0 | 5 | 1 |
| Potassium (mg) | 0.3 | 160.6 | 160.2 | 12.0 | 11.4 | 37.5 | 3.9 | 1,760.0 | 1,700.0 | 1,553.5 | n/a | 143.4 | 3.8 | 5,547 | 924 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.2 | n/a | 0.2 | 0.0 | 1 | 0 |
| Protein (g) | 0.0 | 1.2 | 1.3 | 0.2 | 0.1 | 0.4 | 0.1 | 5.0 | 5.0 | 7.5 | n/a | 4.0 | 0.1 | 25 | 4 |
| Retinol (mcg) | 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 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.1 | n/a | 0.1 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.3 | 0.1 | n/a | 0.2 | 0.0 | 5 | 1 |
| Selenium (mcg) | 0.0 | 0.6 | 0.9 | 0.4 | 0.2 | 0.1 | 0.0 | 2.5 | 1.5 | 1.1 | n/a | 5.8 | 0.2 | 13 | 2 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | 0.3 | n/a | 0.2 | 0.0 | 1 | 0 |
| Sodium (mg) | 0.5 | 4.4 | 17.8 | 0.5 | 0.3 | 3.5 | 0.2 | 20.0 | 5.0 | 22.1 | n/a | 62.0 | 0.1 | 136 | 23 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 57.0 | n/a | n/a | n/a | 57 | 9 |
| Sucrose | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 0.6 | n/a | n/a | n/a | 3 | 0 |
| Sugar (g) | 0.0 | 4.7 | 3.5 | 0.0 | n/a | 0.0 | 0.3 | 11.0 | 6.8 | 2.9 | n/a | 4.8 | 0.0 | 34 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.3 | n/a | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.2 | n/a | 0.1 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.8 | 0.0 | n/a | 0.1 | 0.0 | 7.2 | 5.3 | 0.0 | n/a | 0.1 | 0.0 | 17 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 27.0 | 0.1 | 0.3 | 0.0 | 0.2 | 0.5 | 0.4 | 0.5 | 0.5 | 0.3 | n/a | 2.1 | 0.0 | 32 | 5 |
| TransFatty acids | 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) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | 0.4 | n/a | 0.1 | 0.0 | 1 | 0 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 1,483.6 | 0.3 | 0.0 | 26.7 | 1.1 | 53,150.0 | 36,920.0 | 7.4 | n/a | 3.6 | 2.6 | 91,598 | 15,266 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 73.9 | 0.0 | 0.0 | 1.3 | 0.1 | 2,660.0 | 1,845.0 | 0.0 | n/a | 0.0 | 0.1 | 4,580 | 763 |
| Vitamin B-12 (mcg) | 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 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 0.3 | 1.1 | n/a | 0.1 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 8.1 | 10.7 | 0.9 | 0.2 | 0.2 | 0.0 | 105.0 | 45.0 | 72.7 | n/a | 0.0 | 0.0 | 243 | 40 |
| Vitamin D (IU) | 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 | 0 | 0 |
| Water (g) | 0.0 | 98.0 | 73.9 | 1.8 | 0.1 | 0.2 | 0.1 | 432.0 | 458.0 | 292.8 | n/a | 107.0 | 0.1 | 1,464 | 244 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 1.6 | 1.1 | n/a | 0.1 | 0.0 | 4 | 1 |
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