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.
|
1 cup (0g) beans |
1 cup (163g) mixed vegetables |
1 small (70g) onions |
1/2 cup (70g) sunflower seeds |
1 tablespoon (8g) pumpkin seeds |
1/4 cup (15g) fresh parsley |
1 tablespoon (18g) tamari |
1/2 teaspoon (1g) dried dill weed |
1/2 teaspoon (0g) dried basil |
1/2 teaspoon (1g) dried tarragon |
1/4 teaspoon (2g) fine sea salt |
1 dash (0g) cayenne |
1 teaspoon (3g) flax seeds |
1/4 cup (31g) flour |
Total | 1 serving | |
| Alanine | n/a | 0.2 | 0.0 | 0.8 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
| Alcohol | n/a | 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 |
| Arginine | n/a | 0.3 | 0.1 | 1.7 | 0.4 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 3 | 1 |
| Ash | n/a | 1.5 | 0.2 | 2.1 | 0.4 | 0.3 | 3.2 | 0.1 | 0.1 | 0.1 | 1.5 | 0.0 | 0.1 | 0.1 | 10 | 3 |
| Aspartic acid | n/a | 0.4 | 0.1 | 1.7 | 0.2 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 3 | 1 |
| Caffeine | n/a | 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 |
| Calcium | n/a | 44.0 | 16.1 | 54.6 | 3.7 | 20.7 | 3.6 | 8.9 | 7.8 | 10.3 | 0.4 | 0.2 | 8.8 | 4.7 | 184 | 61 |
| Calories | n/a | 79.9 | 28.0 | 408.8 | 45.1 | 5.4 | 10.8 | 1.3 | 0.8 | 2.7 | 0.0 | 0.4 | 18.3 | 113.8 | 715 | 238 |
| Calories (kj) | n/a | 332.5 | 116.2 | 1,711.5 | 188.6 | 22.7 | 45.2 | 5.3 | 3.4 | 11.1 | 0.0 | 1.5 | 76.7 | 475.9 | 2,991 | 997 |
| Carbohydrates | n/a | 15.1 | 6.5 | 14.0 | 0.9 | 0.9 | 1.0 | 0.3 | 0.2 | 0.5 | 0.0 | 0.1 | 1.0 | 23.8 | 64 | 21 |
| Cholesterol | n/a | 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 | n/a | 0.1 | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Cystine | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0 | 0 |
| Dietary Fiber | n/a | 4.9 | 1.2 | 6.0 | 0.5 | 0.5 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 0.8 | 15 | 5 |
| Folate | n/a | 39.1 | 13.3 | 158.9 | 4.7 | 22.8 | 3.2 | n/a | 1.1 | 2.5 | 0.0 | 0.1 | 3.0 | 57.2 | 306 | 102 |
| Folate, DFE | n/a | 39.1 | 13.3 | 158.9 | 4.7 | 22.8 | 3.2 | n/a | 1.1 | 2.5 | 0.0 | 0.1 | 3.0 | 90.9 | 340 | 113 |
| Folate, food | n/a | 39.1 | 13.3 | 158.9 | 4.7 | 22.8 | 3.2 | n/a | 1.1 | 2.5 | 0.0 | 0.1 | 3.0 | 9.1 | 258 | 86 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 48.1 | 48 | 16 |
| Fructose | n/a | n/a | 0.9 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Galactose | 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 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Glutamic acid | n/a | 0.6 | 0.2 | 3.9 | 0.5 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.1 | 7 | 2 |
| Glycine | n/a | 0.2 | 0.0 | 1.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 2 | 1 |
| Histidine | n/a | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Iron | n/a | 1.7 | 0.1 | 3.7 | 0.7 | 0.9 | 0.4 | 0.2 | 0.3 | 0.3 | 0.0 | 0.0 | 0.2 | 1.5 | 10 | 3 |
| Isoleucine | n/a | 0.2 | 0.0 | 0.8 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
| Lactose | 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 | n/a | 0 | 0 |
| Leucine | n/a | 0.3 | 0.0 | 1.2 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 2 | 1 |
| Lysine | n/a | 0.3 | 0.0 | 0.7 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
| Magnesium | n/a | 26.1 | 7.0 | 227.5 | 47.7 | 7.5 | 7.2 | 2.3 | 2.5 | 3.1 | 0.0 | 0.2 | 13.5 | 6.9 | 351 | 117 |
| Maltose | 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 | n/a | 0 | 0 |
| Manganese | n/a | 0.9 | 0.1 | 1.4 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 3 | 1 |
| Methionine | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 0.0 | 13.0 | 1.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 15 | 5 |
| Niacin | n/a | 0.9 | 0.1 | 5.8 | 0.4 | 0.2 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 1.8 | 10 | 3 |
| Pantothenic acid | n/a | 0.2 | 0.1 | 0.8 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
| Phenylalanine | n/a | 0.2 | 0.0 | 0.8 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 1 | 0 |
| Phosphorus | n/a | 68.5 | 20.3 | 462.0 | 99.4 | 8.7 | 23.4 | 2.7 | 1.0 | 2.8 | 0.0 | 0.3 | 22.0 | 33.8 | 745 | 248 |
| Phytosterols | n/a | n/a | 10.5 | 373.8 | n/a | 0.8 | n/a | n/a | 0.4 | 0.7 | 0.0 | 0.1 | n/a | n/a | 386 | 129 |
| Polyunsaturated Fat | n/a | 0.2 | 0.0 | 16.2 | 1.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 19 | 6 |
| Potassium | n/a | 474.3 | 102.2 | 451.5 | 65.2 | 83.1 | 38.2 | 16.5 | 9.2 | 27.2 | 0.1 | 2.3 | 27.9 | 33.4 | 1,331 | 444 |
| Proline | n/a | 0.1 | 0.0 | 0.8 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.4 | 2 | 1 |
| Protein | n/a | 4.2 | 0.8 | 14.5 | 2.4 | 0.4 | 1.9 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.6 | 3.2 | 29 | 10 |
| Retinol | n/a | 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 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Saturated Fat | n/a | 0.1 | 0.0 | 3.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 1 |
| Selenium | n/a | 0.5 | 0.4 | 37.1 | 0.8 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 10.6 | 50 | 17 |
| Serine | n/a | 0.2 | 0.0 | 0.8 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 1 | 0 |
| Sodium | n/a | 242.9 | 2.8 | 6.3 | 0.6 | 8.4 | 1,005.5 | 1.0 | 0.3 | 0.6 | 581.4 | 0.0 | 1.0 | 0.6 | 1,851 | 617 |
| Starch | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.7 | 1.8 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 3 | 1 |
| Sugar | n/a | 3.9 | 3.0 | 1.8 | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 9 | 3 |
| Theobromine | n/a | 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 |
| Thiamin | n/a | 0.1 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1 | 0 |
| Threonine | n/a | 0.2 | 0.0 | 0.6 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
| Tocopherol, alpha | n/a | 0.5 | 0.0 | 24.6 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 8 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.8 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | 0.3 | 2.8 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.7 | 0.1 | 4 | 1 |
| Total Fat | n/a | 0.4 | 0.1 | 36.0 | 4.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.4 | 0.3 | 42 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tyrosine | n/a | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
| Valine | n/a | 0.2 | 0.0 | 0.9 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 2 | 1 |
| Vitamin A, IU | n/a | 18,991.1 | 1.4 | 35.0 | 1.3 | 1,263.6 | 0.0 | 29.3 | 2.6 | 37.8 | 0.0 | 46.8 | 0.0 | 0.0 | 20,409 | 6,803 |
| Vitamin A, RAE | n/a | 950.3 | 0.0 | 2.1 | 0.1 | 63.2 | 0.0 | 1.5 | 0.1 | 1.9 | 0.0 | 2.3 | 0.0 | 0.0 | 1,021 | 340 |
| Vitamin B-12 | n/a | 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 | n/a | 0.1 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C | n/a | 8.2 | 5.2 | 1.0 | 0.2 | 20.0 | 0.0 | 0.3 | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 35 | 12 |
| Vitamin D | n/a | 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 | n/a | 141.8 | 62.4 | 3.3 | 0.4 | 13.2 | 11.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 3.7 | 237 | 79 |
| Zinc | n/a | 0.7 | 0.1 | 3.5 | 0.6 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 6 | 2 |
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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