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 1/2 cups (170g) squash |
1 1/2 cups (170g) squash |
1 cup (70g) cabbage |
1 1/2 cups (303g) dry white beans |
1/4 cup (49g) rice |
1/2 lb (227g) salt cod fish |
1 tablespoon (14g) butter |
1 teaspoon (0g) achiote |
3 (9g) garlic cloves |
1 1/2 (165g) white onions |
1 dash (0g) pepper |
1/4 teaspoon (1g) cumin |
1 cup (242g) half-and-half |
1/2 cup (129g) natural-style peanut butter |
1 1/2 cups (384g) broad beans |
1 cup (134g) frozen peas |
3 cups (495g) hominy |
1/2 cup (0g) beans |
1 to taste (0g) green plantains |
1 to taste (44g) eggs |
Total | 1 serving | |
Alanine (g) | 0.1 | 0.1 | 0.0 | 3.0 | 0.2 | 8.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 1.2 | 0.9 | 0.3 | 0.5 | n/a | n/a | n/a | 15 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Arginine (g) | 0.1 | 0.1 | 0.1 | 4.4 | 0.3 | 8.5 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | n/a | 0.3 | 3.5 | 1.9 | 0.6 | 0.3 | n/a | n/a | n/a | 20 | 2 |
Ash (g) | 1.1 | 1.1 | 0.4 | 12.7 | 0.3 | 42.4 | 0.3 | n/a | 0.1 | 0.6 | 0.0 | 0.0 | 1.6 | 4.1 | 6.1 | 1.0 | 4.3 | n/a | n/a | n/a | 76 | 6 |
Aspartic acid (g) | 0.2 | 0.2 | 0.1 | 8.6 | 0.3 | 14.6 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.5 | 3.9 | 2.3 | 0.6 | 0.6 | n/a | n/a | n/a | 32 | 3 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | 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 | 1 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Calcium (mg) | 25.4 | 25.4 | 28.0 | 727.2 | 4.4 | 363.5 | 3.4 | n/a | 16.3 | 38.0 | 0.4 | 4.9 | 254.1 | 55.5 | 99.8 | 29.5 | 49.5 | n/a | n/a | n/a | 1,725 | 144 |
Calories | 27.1 | 27.1 | 17.5 | 1,009.0 | 175.5 | 658.9 | 101.8 | n/a | 13.4 | 66.0 | 0.3 | 2.0 | 314.6 | 758.5 | 272.6 | 103.2 | 356.4 | n/a | n/a | n/a | 3,904 | 325 |
Calories (kj) | 117.0 | 117.0 | 72.1 | 4,220.8 | 734.2 | 2,753.7 | 425.9 | n/a | 56.1 | 273.9 | 1.1 | 8.2 | 1,318.9 | 3,176.0 | 1,140.5 | 431.5 | 1,490.0 | n/a | n/a | n/a | 16,337 | 1,361 |
Campesterol | n/a | n/a | n/a | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 5.7 | 5.7 | 4.1 | 182.6 | 38.7 | 0.0 | 0.0 | n/a | 3.0 | 15.4 | 0.1 | 0.2 | 10.4 | 25.2 | 47.7 | 18.3 | 70.6 | n/a | n/a | n/a | 428 | 36 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 345.3 | 30.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 89.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 465 | 39 |
Copper (mg) | 0.1 | 0.1 | 0.0 | 3.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.4 | 0.2 | 0.1 | n/a | n/a | n/a | 5 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 1.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.3 | 0.0 | 0.2 | n/a | n/a | n/a | 3 | 0 |
Dietary Fiber (g) | 1.9 | 1.9 | 1.8 | 46.1 | 0.7 | 0.0 | 0.0 | n/a | 0.2 | 2.8 | 0.0 | 0.1 | 0.0 | 7.7 | 14.2 | 6.0 | 12.4 | n/a | n/a | n/a | 96 | 8 |
Folate (mcg) | 49.2 | 49.2 | 30.1 | 1,175.6 | 112.6 | 56.8 | 0.4 | n/a | 0.3 | 31.4 | 0.0 | 0.1 | 7.3 | 95.5 | 126.7 | 71.0 | 5.0 | n/a | n/a | n/a | 1,811 | 151 |
Folate, DFE (mcg) | 49.2 | 49.2 | 30.1 | 1,175.6 | 188.2 | 56.8 | 0.4 | n/a | 0.3 | 31.4 | 0.0 | 0.1 | 7.3 | 95.5 | 126.7 | 71.0 | 5.0 | n/a | n/a | n/a | 1,887 | 157 |
Folate, food (mcg) | 49.2 | 49.2 | 30.1 | 1,175.6 | 4.4 | 56.8 | 0.4 | n/a | 0.3 | 31.4 | 0.0 | 0.1 | 7.3 | 95.5 | 126.7 | 71.0 | 5.0 | n/a | n/a | n/a | 1,703 | 142 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 108.2 | 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 | n/a | n/a | 108 | 9 |
Fructose (g) | 1.6 | 1.6 | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | 7 | 1 |
Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 1.3 | 1.3 | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | 3.3 | 0.0 | n/a | n/a | 0.7 | n/a | 0.1 | n/a | n/a | n/a | n/a | 8 | 1 |
Glutamic acid (g) | 0.2 | 0.2 | 0.2 | 10.8 | 0.6 | 21.3 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | n/a | 1.5 | 6.5 | 3.6 | 1.0 | 1.5 | n/a | n/a | n/a | 48 | 4 |
Glycine (g) | 0.1 | 0.1 | 0.0 | 2.8 | 0.1 | 6.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 1.8 | 0.9 | 0.2 | 0.3 | n/a | n/a | n/a | 13 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 2.0 | 0.1 | 4.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.7 | 0.5 | 0.1 | 0.2 | n/a | n/a | n/a | 8 | 1 |
Hydroxyproline | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.6 | 0.6 | 0.3 | 31.6 | 2.1 | 5.7 | 0.0 | n/a | 0.2 | 0.3 | 0.0 | 0.3 | 0.2 | 2.4 | 3.8 | 2.1 | 3.1 | n/a | n/a | n/a | 53 | 4 |
Isoleucine (g) | 0.1 | 0.1 | 0.0 | 3.1 | 0.1 | 6.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.8 | 0.8 | 0.3 | 0.3 | n/a | n/a | n/a | 13 | 1 |
Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.1 | 0.1 | 0.0 | 5.7 | 0.3 | 11.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 2.0 | 1.6 | 0.4 | 1.0 | n/a | n/a | n/a | 24 | 2 |
Lysine (g) | 0.1 | 0.1 | 0.0 | 4.9 | 0.1 | 13.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.6 | 0.9 | 1.3 | 0.4 | 0.2 | n/a | n/a | n/a | 22 | 2 |
Magnesium (mg) | 28.8 | 28.8 | 8.4 | 575.7 | 17.1 | 302.2 | 0.3 | n/a | 2.3 | 16.5 | 0.2 | 1.9 | 24.2 | 198.7 | 122.9 | 34.8 | 79.2 | n/a | n/a | n/a | 1,442 | 120 |
Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.3 | 0.3 | 0.1 | 5.4 | 0.5 | 0.1 | 0.0 | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 1.9 | 1.1 | 0.5 | 0.3 | n/a | n/a | n/a | 11 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 4.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.2 | 0.1 | 0.2 | n/a | n/a | n/a | 6 | 1 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.8 | 3.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 8.0 | 30.6 | 0.2 | 0.0 | 1.1 | n/a | n/a | n/a | 44 | 4 |
Niacin (mg) | 0.8 | 0.8 | 0.2 | 1.5 | 2.5 | 17.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 17.3 | 3.7 | 2.3 | 0.2 | n/a | n/a | n/a | 47 | 4 |
Pantothenic acid (mg) | 0.3 | 0.3 | 0.1 | 2.2 | 0.7 | 3.8 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | n/a | 0.7 | 1.4 | 0.5 | 0.7 | 0.8 | n/a | n/a | n/a | 12 | 1 |
Phenylalanine (g) | 0.1 | 0.1 | 0.0 | 3.8 | 0.2 | 5.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 1.5 | 0.9 | 0.3 | 0.4 | n/a | n/a | n/a | 13 | 1 |
Phosphorus (mg) | 64.4 | 64.4 | 18.2 | 912.0 | 52.7 | 2,158.4 | 3.4 | n/a | 13.8 | 47.9 | 0.2 | 2.6 | 229.9 | 461.8 | 303.4 | 109.9 | 173.3 | n/a | n/a | n/a | 4,616 | 385 |
Phytosterols | n/a | n/a | 7.7 | n/a | n/a | n/a | n/a | n/a | n/a | 24.8 | 0.1 | 0.4 | n/a | 131.6 | n/a | n/a | n/a | n/a | n/a | n/a | 164 | 14 |
Polyunsaturated Fat (g) | 0.2 | 0.2 | 0.0 | 1.1 | 0.1 | 1.8 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 17.9 | 0.3 | 0.2 | 2.0 | n/a | n/a | n/a | 25 | 2 |
Potassium (mg) | 444.1 | 444.1 | 119.0 | 5,438.9 | 41.9 | 3,312.6 | 3.4 | n/a | 36.1 | 240.9 | 1.3 | 9.4 | 314.6 | 837.2 | 929.3 | 205.0 | 44.6 | n/a | n/a | n/a | 12,422 | 1,035 |
Proline (g) | 0.1 | 0.1 | 0.0 | 3.0 | 0.2 | 5.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 1.8 | 0.9 | 0.2 | 0.7 | n/a | n/a | n/a | 13 | 1 |
Protein (g) | 2.1 | 2.1 | 0.9 | 70.8 | 3.2 | 142.7 | 0.1 | n/a | 0.6 | 1.8 | 0.0 | 0.1 | 7.2 | 32.4 | 21.0 | 7.0 | 7.3 | n/a | n/a | n/a | 299 | 25 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 95.4 | 95.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 229.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 421 | 35 |
Riboflavin (mg) | 0.2 | 0.2 | 0.0 | 0.4 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Saturated Fat (g) | 0.1 | 0.1 | 0.0 | 0.7 | 0.1 | 1.0 | 7.3 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 17.3 | 13.3 | 0.1 | 0.1 | 0.6 | n/a | n/a | n/a | 41 | 3 |
Selenium (mcg) | 0.3 | 0.3 | 0.2 | 38.8 | 7.4 | 335.8 | 0.1 | n/a | 1.3 | 0.8 | 0.0 | 0.0 | 4.4 | 7.2 | 6.9 | 2.5 | 14.9 | n/a | n/a | n/a | 421 | 35 |
Serine (g) | 0.1 | 0.1 | 0.0 | 3.9 | 0.2 | 5.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 1.9 | 1.0 | 0.2 | 0.3 | n/a | n/a | n/a | 14 | 1 |
Sodium (mg) | 3.4 | 3.4 | 12.6 | 48.5 | 0.5 | 15,965.3 | 101.4 | n/a | 1.5 | 6.6 | 0.0 | 0.9 | 99.2 | 21.9 | 1,739.5 | 144.7 | 1,039.5 | n/a | n/a | n/a | 19,189 | 1,599 |
Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 6.2 | n/a | 5.6 | n/a | n/a | n/a | n/a | 12 | 1 |
Stigmasterol | n/a | n/a | n/a | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 1.6 | 0.0 | n/a | n/a | 11.2 | n/a | 6.2 | n/a | n/a | n/a | n/a | 19 | 2 |
Sugar (g) | 3.7 | 3.7 | 2.2 | 6.4 | n/a | 0.0 | 0.0 | n/a | 0.1 | 7.0 | 0.0 | 0.0 | 0.4 | 11.9 | n/a | 6.7 | 9.0 | n/a | n/a | n/a | 51 | 4 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.1 | 0.1 | 0.0 | 1.3 | 0.3 | 0.6 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | n/a | n/a | 3 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 3.0 | 0.1 | 6.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.7 | 0.7 | 0.3 | 0.2 | n/a | n/a | n/a | 12 | 1 |
Tocopherol, alpha (mg) | 0.2 | 0.2 | 0.1 | 0.6 | 0.1 | 6.5 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 11.6 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 21 | 2 |
Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Tocopherol, gamma | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 12.0 | n/a | 1.0 | n/a | n/a | n/a | n/a | 13 | 1 |
Total Fat (g) | 0.3 | 0.3 | 0.1 | 2.6 | 0.3 | 5.4 | 11.5 | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 27.8 | 65.0 | 0.8 | 0.5 | 4.4 | n/a | n/a | n/a | 119 | 10 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 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 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 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 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 1.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 0 |
Tyrosine (g) | 0.1 | 0.1 | 0.0 | 2.0 | 0.1 | 4.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 1.1 | 0.7 | 0.1 | 0.3 | n/a | n/a | n/a | 10 | 1 |
Valine (g) | 0.1 | 0.1 | 0.0 | 3.7 | 0.2 | 7.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 1.0 | 0.9 | 0.3 | 0.4 | n/a | n/a | n/a | 15 | 1 |
Vitamin A, IU (IU) | 339.0 | 339.0 | 68.6 | 0.0 | 0.0 | 318.1 | 354.9 | n/a | 0.8 | 3.3 | 0.5 | 6.7 | 856.7 | 0.0 | 38.4 | 2,757.7 | 5.0 | n/a | n/a | n/a | 5,089 | 424 |
Vitamin A, RAE (mcg) | 17.0 | 17.0 | 3.5 | 0.0 | 0.0 | 95.4 | 97.1 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 234.7 | 0.0 | 3.8 | 138.0 | 0.0 | n/a | n/a | n/a | 607 | 51 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 22.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 24 | 2 |
Vitamin B-6 (mg) | 0.4 | 0.4 | 0.1 | 1.0 | 0.1 | 2.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.7 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 5 | 0 |
Vitamin C (mg) | 28.8 | 28.8 | 25.6 | 0.0 | 0.0 | 8.0 | 0.0 | n/a | 2.8 | 12.2 | 0.0 | 0.0 | 2.2 | 0.0 | 6.9 | 24.1 | 0.0 | n/a | n/a | n/a | 139 | 12 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 365.8 | 8.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 19.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 394 | 33 |
Water (g) | 160.4 | 160.4 | 64.5 | 34.3 | 6.3 | 36.7 | 2.3 | n/a | 5.3 | 147.0 | 0.0 | 0.0 | 195.0 | 2.3 | 308.4 | 107.2 | 408.5 | n/a | n/a | n/a | 1,639 | 137 |
Zinc (mg) | 0.5 | 0.5 | 0.1 | 11.1 | 0.6 | 3.6 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 1.2 | 3.8 | 2.4 | 1.1 | 5.2 | n/a | n/a | n/a | 30 | 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.