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.
|
17 ounces (482g) firm tofu |
3/8 cup (64g) quinoa |
1 teaspoon (5g) olive oil |
1/4 teaspoon (0g) dried dill |
1/4 teaspoon (1g) ground black pepper |
1 dash (0g) marjoram |
3/4 cup (84g) ground flax seeds |
6 tablespoons (108g) soy sauce |
1/4 teaspoon (1g) garlic powder |
1/8 teaspoon (1g) kosher salt |
3 tablespoons (30g) onions |
Total | 1 serving | |
| Alanine (g) | 2.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.6 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 3.5 | 0.7 | 0.0 | n/a | 0.0 | n/a | 1.6 | 0.4 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Ash (g) | 4.9 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 19.2 | 0.0 | 0.7 | 0.1 | 30 | 5 |
| Aspartic acid (g) | 5.1 | 0.7 | 0.0 | n/a | 0.0 | n/a | 1.7 | 1.0 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 968.8 | 30.0 | 0.0 | 4.5 | 2.5 | 0.6 | 214.2 | 21.6 | 0.6 | 0.2 | 6.9 | 1,250 | 208 |
| Calories | 337.4 | 234.6 | 39.8 | 0.6 | 1.4 | 0.1 | 448.6 | 64.8 | 2.6 | 0.0 | 12.0 | 1,142 | 190 |
| Calories (kj) | 1,417.0 | 981.1 | 166.5 | 2.6 | 6.0 | 0.3 | 1,876.6 | 271.1 | 10.7 | 0.0 | 49.8 | 4,782 | 797 |
| Carbohydrates (g) | 8.1 | 40.9 | 0.0 | 0.1 | 0.4 | 0.0 | 24.3 | 6.0 | 0.6 | 0.0 | 2.8 | 83 | 14 |
| 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 |
| Copper (mg) | 1.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Cystine (g) | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 4.3 | 4.5 | 0.0 | 0.0 | 0.1 | 0.0 | 22.9 | 0.9 | 0.1 | 0.0 | 0.5 | 33 | 6 |
| Folate (mcg) | 91.6 | 117.3 | 0.0 | n/a | 0.1 | 0.1 | 73.1 | 19.4 | 0.4 | 0.0 | 5.7 | 308 | 51 |
| Folate, DFE (mcg) | 91.6 | 117.3 | 0.0 | n/a | 0.1 | 0.1 | 73.1 | 19.4 | 0.4 | 0.0 | 5.7 | 308 | 51 |
| Folate, food (mcg) | 91.6 | 117.3 | 0.0 | n/a | 0.1 | 0.1 | 73.1 | 19.4 | 0.4 | 0.0 | 5.7 | 308 | 51 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | 0 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.3 | n/a | 0.0 | n/a | 0.6 | 1 | 0 |
| Glutamic acid (g) | 8.3 | 1.2 | 0.0 | n/a | 0.0 | n/a | 3.4 | 2.6 | 0.0 | 0.0 | 0.1 | 16 | 3 |
| Glycine (g) | 1.9 | 0.4 | 0.0 | n/a | 0.0 | n/a | 1.0 | 0.5 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Histidine (g) | 1.1 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 7.8 | 2.9 | 0.0 | 0.1 | 0.1 | 0.0 | 4.8 | 2.6 | 0.0 | 0.0 | 0.1 | 18 | 3 |
| Isoleucine (g) | 2.1 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.5 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 3.5 | 0.5 | 0.0 | n/a | 0.0 | n/a | 1.0 | 0.8 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Lysine (g) | 2.2 | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.8 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Magnesium (mg) | 178.3 | 125.6 | 0.0 | 1.1 | 1.0 | 0.1 | 329.3 | 43.2 | 0.6 | 0.0 | 3.0 | 682 | 114 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 3.0 | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 2.1 | 0.5 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Methionine (g) | 0.5 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 5.9 | 1.0 | 3.3 | n/a | 0.0 | 0.0 | 6.3 | 0.0 | 0.0 | 0.0 | 0.0 | 17 | 3 |
| Niacin (mg) | 0.5 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | 4.3 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Pantothenic acid (mg) | 0.5 | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.4 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Phenylalanine (g) | 2.1 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.6 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 583.2 | 291.3 | 0.0 | 1.4 | 0.9 | 0.1 | 539.3 | 140.4 | 3.2 | 0.0 | 8.7 | 1,568 | 261 |
| Phytosterols | n/a | n/a | 9.9 | n/a | 0.5 | 0.0 | n/a | n/a | 0.1 | 0.0 | 4.5 | 15 | 3 |
| Polyunsaturated Fat (g) | 8.6 | 2.1 | 0.5 | n/a | 0.0 | 0.0 | 24.1 | 0.0 | 0.0 | 0.0 | 0.0 | 35 | 6 |
| Potassium (mg) | 713.3 | 358.9 | 0.0 | 8.3 | 7.6 | 0.4 | 682.9 | 229.0 | 9.2 | 0.1 | 43.8 | 2,054 | 342 |
| Proline (g) | 2.7 | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.9 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Protein (g) | 39.5 | 9.0 | 0.0 | 0.0 | 0.1 | 0.0 | 15.4 | 11.4 | 0.1 | 0.0 | 0.3 | 76 | 13 |
| 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 |
| Riboflavin (mg) | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 4.2 | 0.5 | 0.6 | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Selenium (mcg) | 47.7 | 5.4 | 0.0 | n/a | 0.0 | 0.0 | 21.3 | 0.9 | 0.2 | 0.0 | 0.2 | 76 | 13 |
| Serine (g) | 2.6 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.5 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Sodium (mg) | 57.8 | 3.2 | 0.1 | 0.5 | 0.1 | 0.0 | 25.2 | 6,032.9 | 0.5 | 290.7 | 1.2 | 6,412 | 1,069 |
| Starch | n/a | 33.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 33 | 6 |
| Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.0 | n/a | 0.0 | n/a | 0.3 | 1 | 0 |
| Sugar (g) | 2.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.3 | 1.8 | 0.0 | 0.0 | 1.3 | 7 | 1 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 2.0 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 1.6 | 0.6 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Tocopherol, beta | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Tocopherol, gamma | n/a | 2.9 | 0.0 | n/a | 0.0 | n/a | 16.8 | n/a | 0.0 | n/a | 0.0 | 20 | 3 |
| Total Fat (g) | 20.1 | 3.9 | 4.5 | 0.0 | 0.0 | 0.0 | 35.4 | 0.1 | 0.0 | 0.0 | 0.0 | 64 | 11 |
| 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 | 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 | 0 | 0 |
| Tryptophan (g) | 0.6 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.8 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Valine (g) | 2.2 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.6 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | 8.9 | 0.0 | 14.6 | 3.1 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 30 | 5 |
| Vitamin A, RAE (mcg) | 0.0 | 0.6 | 0.0 | 0.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| 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 |
| Vitamin B-6 (mg) | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 1.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 2.2 | 4 | 1 |
| 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 |
| Water (g) | 409.4 | 8.5 | 0.0 | 0.0 | 0.1 | 0.0 | 5.8 | 71.3 | 0.0 | 0.0 | 26.7 | 522 | 87 |
| Zinc (mg) | 4.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.5 | 0.0 | 0.0 | 0.1 | 10 | 2 |
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