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 tablespoon (14g) olive oil |
1 small (70g) onions |
1 (60g) chorizo sausage |
1 tablespoon (0g) harissa |
400 g (400g) tomatoes |
800 g (800g) brown lentils |
220 g (220g) red capsicums |
1 cup (240g) chicken stock |
500 g (500g) king prawns |
1/4 cup (6g) flat-leaf Italian parsley |
1 to taste (32g) crusty bread |
1 to taste (0g) salad leaves |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.9 | n/a | 0.1 | 8.6 | 0.1 | n/a | 4.2 | 0.1 | n/a | n/a | 14 | 4 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 1.0 | n/a | 0.1 | 16.0 | 0.1 | n/a | 6.7 | 0.1 | n/a | n/a | 24 | 6 |
| Ash (g) | 0.0 | 0.2 | 2.4 | n/a | 2.0 | 21.4 | 1.0 | 1.5 | 9.3 | 0.7 | n/a | n/a | 39 | 10 |
| Aspartic acid (g) | 0.0 | 0.1 | 1.3 | n/a | 0.5 | 22.8 | 0.6 | n/a | 7.6 | 0.2 | n/a | n/a | 33 | 8 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 16.1 | 4.8 | n/a | 40.0 | 448.0 | 15.4 | 7.2 | 270.0 | 73.0 | n/a | n/a | 875 | 219 |
| Calories | 119.3 | 28.0 | 273.0 | n/a | 72.0 | 2,824.0 | 68.2 | 86.4 | 355.0 | 18.7 | n/a | n/a | 3,845 | 961 |
| Calories (kj) | 499.4 | 116.2 | 1,142.4 | n/a | 296.0 | 11,816.0 | 283.8 | 362.4 | 1,485.0 | 78.1 | n/a | n/a | 16,079 | 4,020 |
| Carbohydrates (g) | 0.0 | 6.5 | 1.1 | n/a | 15.6 | 480.6 | 13.3 | 8.5 | 4.5 | 3.2 | n/a | n/a | 533 | 133 |
| Cholesterol (mg) | 0.0 | 0.0 | 52.8 | n/a | 0.0 | 0.0 | 0.0 | 7.2 | 630.0 | 0.0 | n/a | n/a | 690 | 172 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 4.2 | 0.0 | 0.1 | 0.9 | 0.0 | n/a | n/a | 6 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 2.7 | 0.0 | n/a | 0.8 | 0.0 | n/a | n/a | 4 | 1 |
| Dietary Fiber (g) | 0.0 | 1.2 | 0.0 | n/a | 4.8 | 244.0 | 4.6 | 0.0 | 0.0 | 1.7 | n/a | n/a | 256 | 64 |
| Folate (mcg) | 0.0 | 13.3 | 1.2 | n/a | 60.0 | 3,832.0 | 101.2 | 12.0 | 95.0 | 11.5 | n/a | n/a | 4,126 | 1,032 |
| Folate, DFE (mcg) | 0.0 | 13.3 | 1.2 | n/a | 60.0 | 3,832.0 | 101.2 | 12.0 | 95.0 | 11.5 | n/a | n/a | 4,126 | 1,032 |
| Folate, food (mcg) | 0.0 | 13.3 | 1.2 | n/a | 60.0 | 3,832.0 | 101.2 | 12.0 | 95.0 | 11.5 | n/a | n/a | 4,126 | 1,032 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 0.9 | n/a | n/a | 5.5 | 2.2 | 5.0 | n/a | 0.0 | 0.0 | n/a | n/a | 14 | 3 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 1.4 | n/a | n/a | 5.0 | 0.0 | 4.3 | n/a | 0.0 | 0.2 | n/a | n/a | 11 | 3 |
| Glutamic acid (g) | 0.0 | 0.2 | 2.1 | n/a | 1.7 | 32.0 | 0.5 | n/a | 11.9 | 0.2 | n/a | n/a | 49 | 12 |
| Glycine (g) | 0.0 | 0.0 | 1.0 | n/a | 0.1 | 8.4 | 0.1 | n/a | 4.0 | 0.1 | n/a | n/a | 14 | 3 |
| Histidine (g) | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 5.8 | 0.0 | n/a | 1.5 | 0.0 | n/a | n/a | 8 | 2 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.1 | 1.0 | n/a | 1.1 | 60.3 | 0.9 | 0.5 | 1.0 | 1.4 | n/a | n/a | 66 | 17 |
| Isoleucine (g) | 0.0 | 0.0 | 1.3 | n/a | 0.1 | 8.9 | 0.0 | n/a | 3.1 | 0.1 | n/a | n/a | 14 | 3 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 1.0 | n/a | 0.1 | 15.0 | 0.1 | n/a | 5.8 | 0.2 | n/a | n/a | 22 | 6 |
| Lysine (g) | 0.0 | 0.0 | 1.4 | n/a | 0.1 | 14.4 | 0.1 | n/a | 6.5 | 0.1 | n/a | n/a | 23 | 6 |
| Magnesium (mg) | 0.0 | 7.0 | 10.8 | n/a | 44.0 | 976.0 | 26.4 | 9.6 | 110.0 | 25.6 | n/a | n/a | 1,209 | 302 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | 2.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Manganese (mg) | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 10.6 | 0.2 | n/a | 0.1 | 0.6 | n/a | n/a | 12 | 3 |
| Methionine (g) | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 1.8 | 0.0 | n/a | 2.0 | 0.0 | n/a | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 11.0 | n/a | 0.1 | 1.5 | 0.0 | 1.4 | 0.4 | 0.0 | n/a | n/a | 24 | 6 |
| Niacin (mg) | 0.0 | 0.1 | 3.1 | n/a | 2.4 | 20.8 | 2.2 | 3.8 | 8.9 | 0.6 | n/a | n/a | 42 | 10 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.7 | n/a | 0.4 | 17.1 | 0.7 | n/a | 1.5 | 0.1 | n/a | n/a | 21 | 5 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.7 | n/a | 0.1 | 10.2 | 0.1 | n/a | 3.0 | 0.1 | n/a | n/a | 14 | 4 |
| Phosphorus (mg) | 0.0 | 20.3 | 90.0 | n/a | 96.0 | 3,608.0 | 57.2 | 64.8 | 1,220.0 | 27.9 | n/a | n/a | 5,184 | 1,296 |
| Phytosterols (mg) | 29.8 | 10.5 | 0.0 | n/a | 28.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 68 | 17 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 2.1 | n/a | 0.3 | 4.1 | 0.2 | 0.5 | 0.6 | 0.3 | n/a | n/a | 10 | 2 |
| Potassium (mg) | 0.1 | 102.2 | 238.8 | n/a | 948.0 | 7,640.0 | 464.2 | 252.0 | 565.0 | 171.7 | n/a | n/a | 10,382 | 2,596 |
| Proline (g) | 0.0 | 0.0 | 0.8 | n/a | 0.1 | 8.6 | 0.1 | n/a | 3.1 | 0.1 | n/a | n/a | 13 | 3 |
| Protein (g) | 0.0 | 0.8 | 14.5 | n/a | 3.5 | 206.4 | 2.2 | 6.0 | 68.0 | 1.7 | n/a | n/a | 303 | 76 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.4 | 270.0 | 0.0 | n/a | n/a | 272 | 68 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 1.7 | 0.2 | 0.2 | 0.1 | 0.2 | n/a | n/a | 3 | 1 |
| Saturated Fat (g) | 1.9 | 0.0 | 8.6 | n/a | 0.1 | 1.2 | 0.1 | 0.8 | 0.6 | 0.0 | n/a | n/a | 13 | 3 |
| Selenium (mcg) | 0.0 | 0.4 | 12.7 | n/a | 0.0 | 66.4 | 0.2 | 5.3 | 148.0 | 0.9 | n/a | n/a | 234 | 58 |
| Serine (g) | 0.0 | 0.0 | 0.6 | n/a | 0.1 | 9.5 | 0.1 | n/a | 2.8 | 0.1 | n/a | n/a | 13 | 3 |
| Sodium (mg) | 0.3 | 2.8 | 741.0 | n/a | 20.0 | 48.0 | 8.8 | 343.2 | 2,830.0 | 28.9 | n/a | n/a | 4,023 | 1,006 |
| Starch | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.7 | n/a | n/a | 0.0 | 11.8 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 13 | 3 |
| Sugar (g) | 0.0 | 3.0 | 0.0 | n/a | 10.5 | 16.2 | 9.2 | 3.8 | 0.0 | 0.5 | n/a | n/a | 43 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 7.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 8 | 2 |
| Threonine (g) | 0.0 | 0.0 | 0.9 | n/a | 0.1 | 7.4 | 0.1 | n/a | 2.7 | 0.1 | n/a | n/a | 11 | 3 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.1 | n/a | 2.2 | 3.9 | 3.5 | 0.1 | 6.6 | 0.6 | n/a | n/a | 19 | 5 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | 0.5 | 33.8 | 0.3 | n/a | 0.6 | 0.1 | n/a | n/a | 35 | 9 |
| Total Fat (g) | 13.5 | 0.1 | 23.0 | n/a | 0.8 | 8.5 | 0.7 | 2.9 | 5.0 | 0.4 | n/a | n/a | 55 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 1.9 | 0.0 | n/a | 0.8 | 0.0 | n/a | n/a | 3 | 1 |
| Tyrosine (g) | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 5.5 | 0.0 | n/a | 2.6 | 0.1 | n/a | n/a | 9 | 2 |
| Valine (g) | 0.0 | 0.0 | 0.5 | n/a | 0.1 | 10.2 | 0.1 | n/a | 3.2 | 0.1 | n/a | n/a | 14 | 4 |
| Vitamin A, IU (IU) | 0.0 | 1.4 | 0.0 | n/a | 3,332.0 | 312.0 | 6,888.2 | 7.2 | 900.0 | 124.1 | n/a | n/a | 11,565 | 2,891 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | n/a | 168.0 | 16.0 | 345.4 | 2.4 | 270.0 | 6.2 | n/a | n/a | 808 | 202 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | 0.0 | n/a | n/a | 7 | 2 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.3 | n/a | 0.3 | 4.3 | 0.6 | 0.1 | 0.8 | 0.1 | n/a | n/a | 7 | 2 |
| Vitamin C (mg) | 0.0 | 5.2 | 0.0 | n/a | 54.8 | 35.2 | 280.9 | 0.5 | 0.0 | 8.0 | n/a | n/a | 385 | 96 |
| Vitamin D (IU) | 0.0 | 0.0 | 36.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 10.0 | 0.0 | n/a | n/a | 47 | 12 |
| Water (g) | 0.0 | 62.4 | 19.1 | n/a | 378.1 | 83.2 | 202.9 | 221.2 | 415.0 | 0.4 | n/a | n/a | 1,382 | 346 |
| Zinc (mg) | 0.0 | 0.1 | 2.0 | n/a | 0.7 | 38.2 | 0.6 | 0.3 | 4.8 | 0.3 | n/a | n/a | 47 | 12 |
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