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 1/4 cups (351g) baking potatoes |
1 1/2 cups (192g) carrots |
1 1/2 tablespoons (20g) olive oil |
2 cups (320g) onions |
2 1/2 tablespoons (15g) fresh ginger |
1 1/2 tablespoons (13g) garlic |
3/4 teaspoon (1g) crushed red pepper flakes |
1 tablespoon (6g) ground cumin |
2 teaspoons (4g) ground coriander |
1 teaspoon (3g) ground cinnamon |
3/4 teaspoon (5g) salt |
1/2 teaspoon (1g) pepper |
1/4 teaspoon (1g) ground turmeric |
1 1/4 cups (335g) frozen green peas |
1/2 cup (8g) fresh cilantro |
1 tablespoon (15g) fresh lemon juice |
16 sheets (304g) phyllo dough |
1 cup (245g) plain low-fat yogurt |
1/3 cup (30g) of fresh mint |
Total | 1 serving | |
Alanine (g) | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.8 | n/a | n/a | 0.7 | 0.6 | 0.1 | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.3 | 0.2 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.4 | n/a | n/a | 0.9 | 0.4 | 0.0 | 4 | 0 |
Ash (g) | 3.2 | 1.9 | 0.0 | 1.1 | 0.1 | 0.2 | 0.0 | 0.5 | 0.2 | 0.1 | 4.5 | 0.1 | 0.0 | 2.6 | 0.1 | 0.0 | 4.9 | 2.7 | 0.6 | 23 | 3 |
Aspartic acid (g) | 1.6 | 0.4 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.6 | n/a | n/a | 0.9 | 1.0 | 0.1 | 6 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 17.6 | 63.4 | 0.2 | 73.6 | 2.4 | 22.7 | 0.3 | 55.9 | 25.5 | 26.2 | 1.1 | 5.1 | 1.0 | 73.7 | 5.4 | 0.9 | 33.4 | 448.4 | 60.4 | 917 | 115 |
Calories | 305.4 | 78.7 | 179.0 | 128.0 | 12.0 | 18.7 | 1.9 | 22.5 | 10.7 | 6.5 | 0.0 | 2.9 | 1.9 | 258.0 | 1.8 | 3.2 | 909.0 | 154.4 | 13.4 | 2,108 | 263 |
Calories (kj) | 1,281.2 | 332.2 | 749.0 | 531.2 | 50.0 | 78.1 | 7.8 | 94.0 | 44.8 | 27.0 | 0.0 | 12.1 | 8.1 | 1,078.7 | 7.6 | 13.4 | 3,803.0 | 649.3 | 55.9 | 8,823 | 1,103 |
Campesterol | n/a | n/a | 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 | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 70.7 | 18.4 | 0.0 | 29.9 | 2.7 | 4.1 | 0.4 | 2.7 | 2.0 | 2.1 | 0.0 | 0.7 | 0.4 | 45.6 | 0.3 | 1.0 | 159.9 | 17.2 | 2.6 | 361 | 45 |
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 | 0.0 | 0.0 | 14.7 | 0.0 | 15 | 2 |
Copper (mg) | 0.7 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 2 | 0 |
Cystine (g) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.5 | 0.1 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 6.3 | 5.4 | 0.0 | 5.4 | 0.3 | 0.3 | 0.2 | 0.6 | 1.5 | 1.4 | 0.0 | 0.3 | 0.1 | 15.1 | 0.2 | 0.0 | 5.8 | 0.0 | 2.1 | 45 | 6 |
Folate (mcg) | 35.1 | 36.5 | 0.0 | 60.8 | 1.7 | 0.4 | 0.3 | 0.6 | 0.0 | 0.2 | 0.0 | 0.2 | 0.2 | 177.6 | 5.0 | 2.9 | 267.5 | 27.0 | 31.9 | 648 | 81 |
Folate, DFE (mcg) | 35.1 | 36.5 | 0.0 | 60.8 | 1.7 | 0.4 | 0.3 | 0.6 | 0.0 | 0.2 | 0.0 | 0.2 | 0.2 | 177.6 | 5.0 | 2.9 | 416.5 | 27.0 | 31.9 | 797 | 100 |
Folate, food (mcg) | 35.1 | 36.5 | 0.0 | 60.8 | 1.7 | 0.4 | 0.3 | 0.6 | 0.0 | 0.2 | 0.0 | 0.2 | 0.2 | 177.6 | 5.0 | 2.9 | 54.7 | 27.0 | 31.9 | 435 | 54 |
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 | 0.0 | 212.8 | 0.0 | 0.0 | 213 | 27 |
Fructose (g) | 1.1 | 1.1 | n/a | 4.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.8 | n/a | 0.2 | n/a | n/a | n/a | 7 | 1 |
Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 1.3 | 1.1 | n/a | 6.3 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | n/a | 9 | 1 |
Glutamic acid (g) | 1.1 | 0.7 | 0.0 | 0.8 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.4 | n/a | n/a | 7.3 | 2.5 | 0.1 | 15 | 2 |
Glycine (g) | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | 0.8 | 0.3 | 0.0 | 2 | 0 |
Histidine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.5 | 0.3 | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 1.1 | 0.6 | 0.1 | 0.7 | 0.1 | 0.2 | 0.0 | 4.0 | 0.6 | 0.2 | 0.0 | 0.1 | 0.2 | 5.1 | 0.1 | 0.0 | 9.8 | 0.2 | 3.6 | 27 | 3 |
Isoleucine (g) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | 0.7 | 0.7 | 0.0 | 3 | 0 |
Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.4 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.0 | n/a | n/a | 1.5 | 1.3 | 0.1 | 5 | 1 |
Lysine (g) | 0.4 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.0 | n/a | n/a | 0.5 | 1.2 | 0.0 | 3 | 0 |
Magnesium (mg) | 77.2 | 23.0 | 0.0 | 32.0 | 6.5 | 3.1 | 0.5 | 22.0 | 11.9 | 1.6 | 0.0 | 2.0 | 1.1 | 87.1 | 2.1 | 0.9 | 45.6 | 41.7 | 19.1 | 377 | 47 |
Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.5 | 0.3 | 0.0 | 0.4 | 0.0 | 0.2 | 0.0 | 0.2 | 0.1 | 0.5 | 0.0 | 0.1 | 0.0 | 1.1 | 0.0 | 0.0 | 1.4 | 0.0 | 0.3 | 5 | 1 |
Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.4 | 0.4 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 14.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 9.6 | 1.0 | 0.0 | 27 | 3 |
Niacin (mg) | 5.1 | 1.9 | 0.0 | 0.4 | 0.1 | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 5.8 | 0.1 | 0.0 | 12.4 | 0.3 | 0.3 | 27 | 3 |
Pantothenic acid (mg) | 1.8 | 0.5 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 0.0 | 0.0 | 0.9 | 1.4 | 0.1 | 7 | 1 |
Phenylalanine (g) | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | 1.1 | 0.7 | 0.1 | 3 | 0 |
Phosphorus (mg) | 154.4 | 67.2 | 0.0 | 92.8 | 5.1 | 19.2 | 0.9 | 29.9 | 14.7 | 1.7 | 0.0 | 1.8 | 1.5 | 274.7 | 3.8 | 1.2 | 228.0 | 352.8 | 18.2 | 1,268 | 159 |
Phytosterols | n/a | n/a | 44.8 | 48.0 | 2.3 | n/a | n/a | 4.1 | 1.7 | 0.7 | 0.0 | 1.1 | 0.5 | n/a | 0.4 | n/a | n/a | n/a | 3.0 | 106 | 13 |
Polyunsaturated Fat (g) | 0.2 | 0.2 | 2.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 2.8 | 0.1 | 0.1 | 7 | 1 |
Potassium (mg) | 1,330.3 | 614.4 | 0.2 | 467.2 | 62.3 | 50.3 | 10.8 | 107.3 | 45.6 | 11.3 | 0.4 | 15.3 | 13.9 | 512.6 | 41.7 | 15.2 | 225.0 | 573.3 | 139.1 | 4,236 | 529 |
Proline (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | 2.5 | 1.5 | 0.0 | 5 | 1 |
Protein (g) | 6.6 | 1.8 | 0.0 | 3.5 | 0.3 | 0.8 | 0.1 | 1.1 | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 17.5 | 0.2 | 0.1 | 21.6 | 12.9 | 1.0 | 68 | 8 |
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 | 0.0 | 0.0 | 34.3 | 0.0 | 34 | 4 |
Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 1.0 | 0.5 | 0.1 | 2 | 0 |
Saturated Fat (g) | 0.1 | 0.1 | 2.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 4.5 | 2.5 | 0.1 | 11 | 1 |
Selenium (mcg) | 1.1 | 0.2 | 0.0 | 1.6 | 0.1 | 1.8 | 0.0 | 0.3 | 0.9 | 0.1 | 0.0 | 0.1 | 0.0 | 6.4 | 0.1 | 0.0 | 70.8 | 8.1 | n/a | 92 | 11 |
Serine (g) | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | 1.1 | 0.8 | 0.0 | 3 | 0 |
Sodium (mg) | 14.0 | 132.5 | 0.4 | 12.8 | 2.0 | 2.1 | 0.5 | 10.1 | 1.3 | 0.3 | 1,744.1 | 0.2 | 0.2 | 361.8 | 3.7 | 0.1 | 1,468.3 | 171.5 | 9.1 | 3,935 | 492 |
Starch | n/a | 2.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 14.0 | n/a | 0.0 | n/a | n/a | n/a | 17 | 2 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 0.7 | 6.9 | n/a | 3.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 15.4 | n/a | 0.1 | n/a | n/a | n/a | 26 | 3 |
Sugar (g) | 3.1 | 9.1 | 0.0 | 13.6 | 0.3 | 0.1 | 0.2 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 16.8 | 0.1 | 0.4 | 0.5 | 17.2 | n/a | 62 | 8 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 1.6 | 0.1 | 0.0 | 3 | 0 |
Threonine (g) | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | 0.6 | 0.5 | 0.0 | 3 | 0 |
Tocopherol, alpha (mg) | 0.0 | 1.3 | 2.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.2 | 0.1 | n/a | 5 | 1 |
Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.1 | 0.0 | 2.5 | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Total Fat (g) | 0.4 | 0.5 | 20.3 | 0.3 | 0.1 | 0.1 | 0.0 | 1.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.0 | 0.0 | 18.2 | 3.8 | 0.2 | 47 | 6 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.3 | 0.1 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | 0.7 | 0.6 | 0.0 | 2 | 0 |
Valine (g) | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.8 | n/a | n/a | 0.9 | 1.1 | 0.0 | 3 | 0 |
Vitamin A, IU (IU) | 10.5 | 32,075.5 | 0.0 | 6.4 | 0.0 | 1.1 | 153.1 | 76.2 | 0.0 | 7.7 | 0.0 | 6.3 | 0.0 | 6,894.3 | 539.8 | 0.9 | 0.0 | 125.0 | 1,231.2 | 41,128 | 5,141 |
Vitamin A, RAE (mcg) | 0.0 | 1,603.2 | 0.0 | 0.0 | 0.0 | 0.0 | 7.7 | 3.8 | 0.0 | 0.4 | 0.0 | 0.3 | 0.0 | 345.1 | 27.0 | 0.0 | 0.0 | 34.3 | 61.7 | 2,083 | 260 |
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 | 0.0 | 0.0 | 1.4 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 1.0 | 0.3 | 0.0 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 0 |
Vitamin C (mg) | 45.6 | 11.3 | 0.0 | 23.7 | 0.8 | 3.9 | 0.2 | 0.5 | 0.8 | 0.1 | 0.0 | 0.0 | 0.1 | 60.3 | 2.2 | 5.7 | 0.0 | 2.0 | 4.0 | 161 | 20 |
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 | 0.0 | 0.0 | 2.5 | 0.0 | 2 | 0 |
Water (g) | 270.2 | 169.5 | 0.0 | 285.2 | 11.8 | 7.3 | 0.0 | 0.5 | 0.3 | 0.3 | 0.0 | 0.1 | 0.1 | 267.9 | 7.4 | 13.6 | 99.1 | 208.4 | 26.0 | 1,368 | 171 |
Zinc (mg) | 1.1 | 0.5 | 0.0 | 0.5 | 0.1 | 0.1 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | 1.5 | 2.2 | 0.3 | 10 | 1 |
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