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Nutritional Facts: Roasted Squash with Fruited Couscous

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.

  4 (784g)
squash
3/4 cup (178g)
water
2 1/2 cups (433g)
couscous
1 cup (144g)
currants
2 tablespoons (28g)
margarine
4 tablespoons (932g)
fat-free margarine
2 large (446g)
golden delicious apples
2 (460g)
pears
1/2 cup (65g)
dried apricots
1/2 cup (73g)
golden raisins
1/2 cup (59g)
walnuts
4 tablespoons (84g)
honey
1 teaspoon (3g)
ground cinnamon
1/2 teaspoon (1g)
ground nutmeg
1/2 teaspoon (1g)
mace
1/2 teaspoon (1g)
ground allspice
1 1/4 teaspoons (2g)
cardamom
1/2 teaspoon (1g)
fresh ground black pepper
1 to taste (0g)
salt
1 pinch (0g)
ground cinnamon
1 to taste (0g)
greens
Total 1 serving
Alanine (g) 0.5 n/a 1.6 n/a 0.0 n/a 0.0 0.1 0.1 n/a 0.4 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 3 0
Alcohol (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Arginine (g) 0.4 n/a 2.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 1.3 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 4 0
Ash (g) 4.9 0.2 2.7 3.4 0.6 17.1 0.8 1.5 1.7 1.2 1.0 0.2 0.1 0.0 0.0 0.0 0.1 0.1 n/a 0.0 n/a 36 4
Aspartic acid (g) 1.1 n/a 2.3 n/a 0.0 n/a 0.3 0.5 0.6 n/a 1.1 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 6 1
Beta-sitosterol n/a n/a n/a n/a n/a 18.6 n/a n/a n/a n/a 37.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 56 7
Caffeine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 117.6 5.3 103.8 123.8 8.5 74.6 26.8 41.4 35.8 38.4 57.3 5.0 26.2 2.0 2.1 6.3 9.2 5.1 n/a 1.3 n/a 691 86
Calories 125.4 0.0 1,626.2 407.5 202.8 410.1 231.9 266.8 156.7 219.0 382.6 255.4 6.5 5.8 4.0 2.5 7.5 2.9 n/a 0.3 n/a 4,314 539
Calories (kj) 541.0 0.0 6,803.2 1,705.0 848.0 1,714.9 972.3 1,113.2 655.9 916.4 1,601.7 1,068.5 27.0 24.2 16.9 10.4 31.3 12.1 n/a 1.4 n/a 18,063 2,258
Campesterol n/a n/a n/a n/a n/a 9.3 n/a n/a n/a n/a 4.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 13 2
Carbohydrates (g) 26.3 0.0 334.9 106.7 0.3 40.4 61.6 71.1 40.7 57.7 8.0 69.2 2.1 0.5 0.4 0.7 1.6 0.7 n/a 0.1 n/a 823 103
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 0.0 n/a 0.0 n/a 0 0
Copper (mg) 0.4 0.0 1.1 0.7 n/a 0.0 0.1 0.4 0.2 0.3 0.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 4 1
Cystine (g) 0.1 n/a 1.6 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
Dietary Fiber (g) 8.6 0.0 21.6 9.8 0.0 0.0 10.7 14.3 4.7 2.9 3.9 0.2 1.4 0.2 0.2 0.2 0.7 0.3 n/a 0.1 n/a 80 10
Folate (mcg) 227.4 0.0 86.5 14.4 0.3 0.0 13.4 32.2 6.5 2.2 57.3 1.7 0.2 0.8 0.6 0.3 n/a 0.2 n/a 0.0 n/a 444 55
Folate, DFE (mcg) 227.4 0.0 86.5 14.4 0.3 0.0 13.4 32.2 6.5 2.2 57.3 1.7 0.2 0.8 0.6 0.3 n/a 0.2 n/a 0.0 n/a 444 55
Folate, food (mcg) 227.4 0.0 86.5 14.4 0.3 0.0 13.4 32.2 6.5 2.2 57.3 1.7 0.2 0.8 0.6 0.3 n/a 0.2 n/a 0.0 n/a 444 55
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 n/a 0.0 n/a 0.0 n/a 0 0
Fructose (g) 7.4 n/a n/a n/a n/a n/a 26.3 28.7 8.1 n/a 0.1 34.4 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 105 13
Galactose n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 2.6 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 3 0
Glucose (dextrose) (g) 5.9 n/a n/a n/a n/a n/a 10.8 12.7 21.5 n/a 0.0 30.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 81 10
Glutamic acid (g) 1.0 n/a 19.9 n/a 0.1 n/a 0.1 0.1 0.1 n/a 1.6 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 23 3
Glycine (g) 0.3 n/a 1.7 n/a 0.0 n/a 0.0 0.1 0.0 n/a 0.5 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 3 0
Histidine (g) 0.2 n/a 1.1 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.2 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
Hydroxyproline 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 n/a 0.0 n/a 0 0
Iron (mg) 2.7 0.0 4.7 4.7 0.0 0.7 0.5 0.8 1.7 1.3 1.7 0.4 0.2 0.0 0.1 0.1 0.3 0.1 n/a 0.0 n/a 20 3
Isoleucine (g) 0.3 n/a 2.1 n/a 0.0 n/a 0.0 0.1 0.0 n/a 0.4 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 3 0
Lactose n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 0.5 n/a 3.8 n/a 0.0 n/a 0.1 0.1 0.1 n/a 0.7 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 5 1
Lysine (g) 0.5 n/a 1.1 n/a 0.0 n/a 0.1 0.1 0.1 n/a 0.2 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
Magnesium (mg) 133.3 1.8 190.3 59.0 0.8 9.3 22.3 32.2 20.8 25.4 92.4 1.7 1.6 2.0 1.4 1.3 5.5 2.0 n/a 0.1 n/a 603 75
Maltose n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 1.2 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 1 0
Manganese (mg) 1.4 0.0 3.4 0.7 n/a 0.0 0.2 0.2 0.2 0.2 2.0 0.1 0.5 0.0 0.0 0.0 0.7 0.1 n/a 0.0 n/a 10 1
Methionine (g) 0.1 n/a 0.9 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 0.1 0.0 0.4 0.1 11.1 3.3 0.0 0.1 0.0 0.0 5.2 0.0 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a 21 3
Niacin (mg) 3.8 0.0 15.1 2.3 0.0 8.2 0.4 0.7 1.7 0.8 0.7 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 34 4
Pantothenic acid (mg) 1.2 0.0 5.4 0.1 0.0 2.5 0.3 0.2 0.3 0.1 0.3 0.1 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 11 1
Phenylalanine (g) 0.3 n/a 2.7 n/a 0.0 n/a 0.0 0.1 0.0 n/a 0.4 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 4 0
Phosphorus (mg) 297.9 0.0 735.3 180.0 6.5 18.6 49.1 50.6 46.2 83.4 202.4 3.4 1.7 2.3 0.9 1.1 4.3 1.8 n/a 0.1 n/a 1,685 211
Phytosterols n/a n/a n/a n/a 41.2 n/a 53.5 36.8 n/a n/a 42.1 n/a 0.7 0.7 0.6 0.6 1.1 1.1 n/a 0.0 n/a 178 22
Polyunsaturated Fat (g) 0.7 0.0 1.1 0.3 5.9 3.9 0.2 0.1 0.0 0.1 27.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 40 5
Potassium (mg) 2,054.1 1.8 718.0 1,284.5 11.8 335.5 477.2 547.4 755.3 540.9 258.0 43.7 11.3 3.9 3.9 9.9 26.9 15.3 n/a 0.6 n/a 7,100 887
Proline (g) 0.3 n/a 6.1 n/a 0.0 n/a 0.0 0.1 0.5 n/a 0.4 0.1 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 8 1
Protein (g) 9.5 0.0 55.2 5.9 0.3 0.9 1.2 1.7 2.2 2.5 8.9 0.3 0.1 0.1 0.1 0.1 0.3 0.1 n/a 0.0 n/a 89 11
Retinol (mcg) 0.0 0.0 0.0 0.0 216.6 9,254.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 9,471 1,184
Riboflavin (mg) 1.1 0.0 0.3 0.2 0.0 0.0 0.1 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 2 0
Saturated Fat (g) 0.3 0.0 0.5 0.0 4.7 19.8 0.1 0.0 0.0 0.1 3.6 0.0 0.0 0.3 0.1 0.0 0.0 0.0 n/a 0.0 n/a 30 4
Selenium (mcg) 1.6 0.0 n/a 1.0 0.0 0.0 0.0 0.5 1.4 0.5 2.9 0.7 0.1 0.0 0.0 0.0 n/a 0.1 n/a 0.0 n/a 9 1
Serine (g) 0.4 n/a 2.6 n/a 0.0 n/a 0.0 0.1 0.1 n/a 0.5 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 4 0
Sodium (mg) 15.7 5.3 43.3 11.5 265.9 5,405.6 4.5 4.6 6.5 8.7 1.2 3.4 0.3 0.2 0.7 0.7 0.4 0.2 n/a 0.0 n/a 5,779 722
Starch n/a n/a n/a n/a n/a n/a 0.2 n/a 0.2 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a 9.3 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 10 1
Sucrose (g) 0.2 n/a n/a n/a n/a n/a 9.2 3.6 5.1 n/a 1.4 0.7 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 20 3
Sugar (g) 17.2 0.0 n/a 96.9 0.0 0.0 46.3 45.1 34.7 42.9 1.5 69.0 0.1 0.3 n/a n/a n/a 0.0 n/a 0.0 n/a 354 44
Theobromine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.4 0.0 0.7 0.2 0.0 9.4 0.1 0.1 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 11 1
Threonine (g) 0.2 n/a 1.5 n/a 0.0 n/a 0.0 0.1 0.0 n/a 0.3 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
Tocopherol, alpha (mg) 0.9 0.0 n/a 0.2 0.9 4.8 0.8 0.6 2.8 0.1 0.4 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 12 1
Tocopherol, beta n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 1.1 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 1 0
Tocopherol, gamma n/a n/a n/a n/a n/a n/a 0.0 0.1 0.1 n/a 12.2 n/a 0.3 0.0 n/a n/a n/a 0.1 n/a 0.0 n/a 13 2
Total Fat (g) 1.4 0.0 2.8 0.4 22.7 28.3 0.8 0.6 0.3 0.3 38.1 0.0 0.0 0.4 0.3 0.1 0.2 0.0 n/a 0.0 n/a 97 12
Trans-monoenoic Fat n/a n/a n/a n/a n/a 1.6 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
TransFatty acids n/a n/a n/a n/a n/a 1.6 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
Tryptophan (g) 0.1 n/a 0.7 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 0.2 n/a 1.4 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.2 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
Valine (g) 0.4 n/a 2.4 n/a 0.0 n/a 0.1 0.1 0.1 n/a 0.4 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 3 0
Vitamin A, IU (IU) 1,568.0 0.0 0.0 105.1 1,008.7 30,821.2 240.8 105.8 2,342.6 0.0 11.7 0.0 7.7 1.1 6.8 5.1 0.0 6.3 n/a 0.4 n/a 36,231 4,529
Vitamin A, RAE (mcg) 78.4 0.0 0.0 5.8 231.0 9,254.8 13.4 4.6 117.0 0.0 0.6 0.0 0.4 0.1 0.3 0.3 0.0 0.3 n/a 0.0 n/a 9,707 1,213
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 0.0 n/a 0.0 n/a 0 0
Vitamin B-6 (mg) 1.7 0.0 0.5 0.4 0.0 0.0 0.2 0.1 0.1 0.2 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 4 0
Vitamin C (mg) 133.3 0.0 0.0 6.8 0.1 0.0 20.5 19.3 0.7 2.3 0.8 0.4 0.1 0.0 0.2 0.4 0.5 0.0 n/a 0.0 n/a 185 23
Vitamin D (IU) 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 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Water (g) 742.0 177.6 37.0 27.7 4.4 845.2 381.6 385.1 20.1 10.9 2.4 14.4 0.3 0.1 0.1 0.1 0.2 0.1 n/a 0.0 n/a 2,649 331
Zinc (mg) 2.3 0.0 3.6 1.0 0.0 0.7 0.2 0.5 0.3 0.2 1.8 0.2 0.0 0.0 0.0 0.0 0.2 0.0 n/a 0.0 n/a 11 1

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