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 (140g) sunflower seeds |
2 (272g) yukon gold potatoes |
1/4 cup (0g) spelt flour |
2 tablespoons (28g) canola oil |
3 tablespoons (36g) nutritional yeast |
1/2 (55g) onions |
1 (58g) lemons |
1 teaspoon (1g) dried basil |
1 teaspoon (1g) dried oregano |
1 teaspoon (1g) dried dill |
1 teaspoon (6g) sea salt |
3 (180g) garlic |
1 to taste (3g) black pepper |
1 to taste (0g) dried basil |
1 to taste (9g) sesame seeds |
Total | 1 serving | |
Alanine (g) | 1.6 | 0.2 | n/a | n/a | 0.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 3 | 0 |
Alcohol (g) | 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) | 3.4 | 0.2 | n/a | n/a | 0.7 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.1 | n/a | n/a | n/a | 6 | 0 |
Ash (g) | 4.2 | 2.5 | n/a | 0.0 | 2.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 6.0 | 2.7 | n/a | n/a | n/a | 18 | 0 |
Aspartic acid (g) | 3.4 | 1.2 | n/a | n/a | 1.5 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.9 | n/a | n/a | n/a | 7 | 0 |
Beta-sitosterol | n/a | n/a | n/a | 115.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 116 | 0 |
Caffeine (mg) | 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) | 109.2 | 13.6 | n/a | 0.0 | 10.8 | 12.7 | 15.1 | 15.7 | 16.0 | 17.8 | 1.4 | 325.8 | n/a | n/a | n/a | 538 | 0 |
Calories | 817.6 | 236.6 | n/a | 247.5 | 117.0 | 22.0 | 16.8 | 1.6 | 2.7 | 2.5 | 0.0 | 268.2 | n/a | n/a | n/a | 1,733 | 0 |
Calories (kj) | 3,423.0 | 992.8 | n/a | 1,035.7 | 490.0 | 91.3 | 70.2 | 6.8 | 11.1 | 10.6 | 0.0 | 1,121.4 | n/a | n/a | n/a | 7,253 | 0 |
Campesterol | n/a | n/a | n/a | 67.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 67 | 0 |
Carbohydrates (g) | 28.0 | 54.8 | n/a | 0.0 | 14.8 | 5.1 | 5.4 | 0.3 | 0.7 | 0.6 | 0.0 | 59.5 | n/a | n/a | n/a | 169 | 0 |
Cholesterol (mg) | 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 | 0 | 0 |
Copper (mg) | 2.5 | 0.5 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 4 | 0 |
Cystine (g) | 0.6 | 0.1 | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 12.0 | 4.9 | n/a | 0.0 | 9.7 | 0.9 | 1.6 | 0.3 | 0.4 | 0.1 | 0.0 | 3.8 | n/a | n/a | n/a | 34 | 0 |
Folate (mcg) | 317.8 | 27.2 | n/a | 0.0 | 842.4 | 10.5 | 6.4 | 2.2 | 2.4 | n/a | 0.0 | 5.4 | n/a | n/a | n/a | 1,214 | 0 |
Folate, DFE (mcg) | 317.8 | 27.2 | n/a | 0.0 | 842.4 | 10.5 | 6.4 | 2.2 | 2.4 | n/a | 0.0 | 5.4 | n/a | n/a | n/a | 1,214 | 0 |
Folate, food (mcg) | 317.8 | 27.2 | n/a | 0.0 | 842.4 | 10.5 | 6.4 | 2.2 | 2.4 | n/a | 0.0 | 5.4 | n/a | n/a | n/a | 1,214 | 0 |
Folic acid (mcg) | 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 |
Fructose | n/a | 0.8 | n/a | n/a | n/a | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 1.0 | n/a | n/a | n/a | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Glutamic acid (g) | 7.8 | 0.9 | n/a | n/a | 2.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.4 | n/a | n/a | n/a | 13 | 0 |
Glycine (g) | 2.0 | 0.2 | n/a | n/a | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | n/a | 3 | 0 |
Histidine (g) | 0.9 | 0.1 | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 7.4 | 0.8 | n/a | 0.0 | 0.8 | 0.1 | 0.3 | 0.6 | 0.4 | 0.5 | 0.0 | 3.1 | n/a | n/a | n/a | 14 | 0 |
Isoleucine (g) | 1.6 | 0.2 | n/a | n/a | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | n/a | 3 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 2.3 | 0.3 | n/a | n/a | 1.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.6 | n/a | n/a | n/a | 4 | 0 |
Lysine (g) | 1.3 | 0.3 | n/a | n/a | 1.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | n/a | 3 | 0 |
Magnesium (mg) | 455.0 | 59.8 | n/a | 0.0 | 19.4 | 5.5 | 4.6 | 5.0 | 2.7 | 4.5 | 0.1 | 45.0 | n/a | n/a | n/a | 602 | 0 |
Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 2.7 | 0.4 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.0 | n/a | n/a | n/a | 6 | 0 |
Methionine (g) | 0.7 | 0.1 | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 25.9 | 0.0 | n/a | 17.7 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 45 | 0 |
Niacin (mg) | 11.7 | 3.9 | n/a | 0.0 | 14.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | n/a | n/a | 32 | 0 |
Pantothenic acid (mg) | 1.6 | 1.4 | n/a | 0.0 | 4.9 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.1 | n/a | n/a | n/a | 9 | 0 |
Phenylalanine (g) | 1.6 | 0.2 | n/a | n/a | 0.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 3 | 0 |
Phosphorus (mg) | 924.0 | 119.7 | n/a | 0.0 | 229.3 | 16.0 | 9.3 | 1.9 | 1.5 | 5.4 | 0.0 | 275.4 | n/a | n/a | n/a | 1,582 | 0 |
Phytosterols (mg) | 747.6 | n/a | n/a | n/a | n/a | 8.3 | n/a | 0.7 | 2.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 759 | 0 |
Polyunsaturated Fat (g) | 32.4 | 0.1 | n/a | 7.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | n/a | n/a | 41 | 0 |
Potassium (mg) | 903.0 | 1,030.9 | n/a | 0.0 | 343.8 | 80.3 | 80.0 | 18.4 | 12.6 | 33.1 | 0.5 | 721.8 | n/a | n/a | n/a | 3,224 | 0 |
Proline (g) | 1.7 | 0.2 | n/a | n/a | 0.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 3 | 0 |
Protein (g) | 29.1 | 5.1 | n/a | 0.0 | 14.6 | 0.6 | 0.6 | 0.2 | 0.1 | 0.2 | 0.0 | 11.4 | n/a | n/a | n/a | 62 | 0 |
Retinol (mcg) | 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 | 0 | 0 |
Riboflavin (mg) | 0.5 | 0.1 | n/a | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 2 | 0 |
Saturated Fat (g) | 6.2 | 0.1 | n/a | 2.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 9 | 0 |
Selenium (mcg) | 74.2 | 0.8 | n/a | 0.0 | 2.8 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 25.6 | n/a | n/a | n/a | 104 | 0 |
Serine (g) | 1.5 | 0.2 | n/a | n/a | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 3 | 0 |
Sodium (mg) | 12.6 | 10.9 | n/a | 0.0 | 18.4 | 2.2 | 1.2 | 0.5 | 0.3 | 2.1 | 2,325.5 | 30.6 | n/a | n/a | n/a | 2,404 | 0 |
Starch | 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 |
Stigmasterol | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Sucrose (g) | 3.5 | 0.5 | n/a | n/a | n/a | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
Sugar (g) | 3.7 | 2.4 | n/a | 0.0 | 0.0 | 2.3 | 1.5 | 0.0 | 0.0 | n/a | 0.0 | 1.8 | n/a | n/a | n/a | 12 | 0 |
Theobromine (mg) | 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) | 2.1 | 0.3 | n/a | 0.0 | 4.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | 7 | 0 |
Threonine (g) | 1.3 | 0.2 | n/a | n/a | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 3 | 0 |
Tocopherol, alpha (mg) | 49.2 | 0.0 | n/a | 4.9 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 55 | 0 |
Tocopherol, beta (mg) | 1.7 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.5 | n/a | n/a | 7.7 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 0 |
Total Fat (g) | 72.0 | 0.3 | n/a | 28.0 | 2.7 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | n/a | 104 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.5 | 0.1 | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.9 | 0.2 | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 2 | 0 |
Valine (g) | 1.8 | 0.3 | n/a | n/a | 0.8 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | n/a | n/a | 4 | 0 |
Vitamin A, IU (IU) | 70.0 | 8.2 | n/a | 0.0 | 0.0 | 1.1 | 12.8 | 5.2 | 17.0 | 58.5 | 0.0 | 16.2 | n/a | n/a | n/a | 189 | 0 |
Vitamin A, RAE (mcg) | 4.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.9 | 2.9 | 0.0 | 0.0 | n/a | n/a | n/a | 9 | 0 |
Vitamin B-12 (mcg) | 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 | 0 | 0 |
Vitamin B-6 (mg) | 1.9 | 0.8 | n/a | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | n/a | n/a | n/a | 6 | 0 |
Vitamin C (mg) | 2.0 | 35.4 | n/a | 0.0 | 0.1 | 4.1 | 30.7 | 0.0 | 0.0 | 0.5 | 0.0 | 56.2 | n/a | n/a | n/a | 129 | 0 |
Vitamin D (IU) | 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 | 0 | 0 |
Water (g) | 6.6 | 209.4 | n/a | 0.0 | 1.8 | 49.0 | 51.6 | 0.1 | 0.1 | 0.1 | 0.0 | 105.4 | n/a | n/a | n/a | 424 | 0 |
Zinc (mg) | 7.0 | 0.8 | n/a | 0.0 | 2.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | n/a | n/a | n/a | 13 | 0 |
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.