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.
|
2 (260g) sweet potatoes |
1 (179g) plantains |
1 bunch (201g) kale |
15 ounces (307g) black beans |
1/4 cup (32g) pepitas |
1/2 cup (85g) quinoa |
1/2 cup (91g) bulgur wheat |
2 cups (0g) vegetable broth |
1 tablespoon (14g) coconut oil |
1 (110g) onions |
2 (6g) garlic cloves |
15 ounces (425g) tomato puree |
1/4 cup (59g) water |
1 tablespoon (8g) dried ancho chile powder |
3 drops (0g) liquid stevia |
1 teaspoon (2g) paprika |
1/2 teaspoon (3g) sea salt |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.1 | 0.3 | 1.1 | 0.5 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.2 | 0.4 | 1.7 | 1.7 | 0.9 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 6 | 1 |
| Ash (g) | 2.6 | 2.1 | 3.1 | 3.5 | 1.5 | 2.0 | 0.3 | n/a | 0.0 | 0.4 | 0.1 | 5.4 | 0.1 | 0.9 | n/a | 0.2 | 3.0 | 25 | 5 |
| Aspartic acid (g) | 1.0 | 0.2 | 0.6 | 3.3 | 1.0 | 1.0 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.9 | n/a | 0.1 | n/a | 0.1 | 0.0 | 8 | 2 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 78.0 | 5.4 | 271.4 | 82.9 | 14.8 | 40.0 | 9.1 | n/a | 0.0 | 25.3 | 10.9 | 76.6 | 1.8 | 26.4 | n/a | 5.3 | 0.7 | 648 | 130 |
| Calories | 223.6 | 218.4 | 100.5 | 405.4 | 180.3 | 312.8 | 75.5 | n/a | 117.2 | 44.0 | 8.9 | 161.6 | 0.0 | 22.6 | n/a | 6.5 | 0.0 | 1,877 | 375 |
| Calories (kj) | 933.4 | 912.9 | 418.1 | 1,695.4 | 754.3 | 1,308.2 | 315.8 | n/a | 490.6 | 182.6 | 37.4 | 671.9 | 0.0 | 94.3 | n/a | 27.2 | 0.0 | 7,842 | 1,568 |
| Carbohydrates (g) | 52.3 | 57.1 | 20.1 | 72.8 | 3.5 | 54.5 | 16.9 | n/a | 0.0 | 10.3 | 2.0 | 38.2 | 0.0 | 4.0 | n/a | 1.2 | 0.0 | 333 | 67 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.4 | 0.1 | 0.6 | 0.6 | 0.4 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 4 | 1 |
| Cystine (g) | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 7.8 | 4.1 | 4.0 | 26.7 | 1.9 | 6.0 | 4.1 | n/a | 0.0 | 1.9 | 0.1 | 8.1 | 0.0 | 2.8 | n/a | 0.8 | 0.0 | 68 | 14 |
| Folate (mcg) | 28.6 | 39.4 | 58.3 | 457.6 | 18.7 | 156.4 | 16.4 | n/a | 0.0 | 20.9 | 0.2 | 46.8 | 0.0 | 2.2 | n/a | 1.1 | 0.0 | 847 | 169 |
| Folate, DFE (mcg) | 28.6 | 39.4 | 58.3 | 457.6 | 18.7 | 156.4 | 16.4 | n/a | 0.0 | 20.9 | 0.2 | 46.8 | 0.0 | 2.2 | n/a | 1.1 | 0.0 | 847 | 169 |
| Folate, food (mcg) | 28.6 | 39.4 | 58.3 | 457.6 | 18.7 | 156.4 | 16.4 | n/a | 0.0 | 20.9 | 0.2 | 46.8 | 0.0 | 2.2 | n/a | 1.1 | 0.0 | 847 | 169 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 1.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.4 | n/a | 10.1 | n/a | 0.3 | n/a | 0.2 | n/a | 14 | 3 |
| Galactose (g) | 0.0 | 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 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 2.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.2 | n/a | 10.4 | n/a | 0.2 | n/a | 0.1 | n/a | 15 | 3 |
| Glutamic acid (g) | 0.4 | 0.2 | 0.8 | 4.1 | 2.0 | 1.6 | 0.9 | n/a | 0.0 | 0.3 | 0.0 | 2.8 | n/a | 0.1 | n/a | 0.1 | 0.0 | 13 | 3 |
| Glycine (g) | 0.2 | 0.1 | 0.3 | 1.1 | 0.6 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Histidine (g) | 0.1 | 0.1 | 0.1 | 0.8 | 0.3 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 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 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 1.6 | 1.1 | 3.4 | 6.5 | 2.8 | 3.9 | 0.9 | n/a | 0.0 | 0.2 | 0.1 | 7.6 | 0.0 | 1.4 | n/a | 0.5 | 0.0 | 30 | 6 |
| Isoleucine (g) | 0.1 | 0.1 | 0.4 | 1.2 | 0.4 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Lactose (g) | 0.0 | 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 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.2 | 0.1 | 0.5 | 2.2 | 0.8 | 0.7 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | 5 | 1 |
| Lysine (g) | 0.2 | 0.1 | 0.4 | 1.9 | 0.4 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Magnesium (mg) | 65.0 | 66.2 | 68.3 | 215.0 | 190.9 | 167.5 | 29.1 | n/a | 0.0 | 11.0 | 1.5 | 97.8 | 0.6 | 11.9 | n/a | 4.1 | 0.0 | 929 | 186 |
| Maltose (g) | 0.0 | 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 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.7 | n/a | 1.6 | 1.4 | 1.5 | 1.7 | 0.6 | n/a | 0.0 | 0.1 | 0.1 | 0.7 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 8 | 2 |
| Methionine (g) | 0.1 | 0.0 | 0.1 | 0.4 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 0.1 | 0.1 | 5.2 | 1.4 | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 8 | 2 |
| Niacin (mg) | 1.4 | 1.2 | 2.0 | 1.6 | 1.6 | 1.3 | 0.9 | n/a | 0.0 | 0.1 | 0.0 | 6.2 | 0.0 | 0.9 | n/a | 0.2 | 0.0 | 18 | 4 |
| Pantothenic acid (mg) | 2.1 | 0.5 | 0.2 | 0.7 | 0.2 | 0.7 | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 1.9 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 7 | 1 |
| Phenylalanine (g) | 0.2 | 0.1 | 0.3 | 1.5 | 0.6 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 122.2 | 60.9 | 112.6 | 430.0 | 397.6 | 388.5 | 36.4 | n/a | 0.0 | 31.9 | 9.2 | 170.1 | 0.0 | 24.0 | n/a | 7.2 | 0.0 | 1,791 | 358 |
| Phytosterols (mg) | 31.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 11.7 | 16.5 | n/a | n/a | n/a | 6.6 | n/a | 4.0 | 0.0 | 70 | 14 |
| Polyunsaturated Fat (g) | 0.0 | 0.1 | 0.7 | 0.7 | 6.8 | 2.8 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.6 | n/a | 0.2 | 0.0 | 13 | 3 |
| Potassium (mg) | 876.2 | 893.2 | 898.5 | 1,090.4 | 260.9 | 478.6 | 61.9 | n/a | 0.0 | 160.6 | 24.1 | 1,867.0 | 0.6 | 156.0 | n/a | 52.4 | 0.2 | 6,820 | 1,364 |
| Proline (g) | 0.1 | 0.1 | 0.4 | 1.2 | 0.4 | 0.7 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | n/a | 0.1 | 0.0 | 3 | 1 |
| Protein (g) | 4.1 | 2.3 | 6.6 | 27.2 | 9.7 | 12.0 | 2.8 | n/a | 0.0 | 1.2 | 0.4 | 7.0 | 0.0 | 1.1 | n/a | 0.3 | 0.0 | 75 | 15 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.3 | 0.2 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.3 | 0.2 | 0.4 | 2.8 | 0.6 | 0.0 | n/a | 11.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 17 | 3 |
| Selenium (mcg) | 1.6 | 2.7 | 1.8 | 3.7 | 3.0 | 7.2 | 0.5 | n/a | 0.0 | 0.6 | 0.9 | 3.0 | 0.0 | 1.6 | n/a | 0.1 | 0.0 | 27 | 5 |
| Serine (g) | 0.2 | 0.1 | 0.3 | 1.5 | 0.5 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Sodium (mg) | 143.0 | 7.2 | 86.4 | 3.1 | 2.3 | 4.3 | 4.6 | n/a | 0.0 | 4.4 | 1.0 | 119.1 | 1.8 | 131.2 | n/a | 1.6 | 1,162.7 | 1,672 | 334 |
| Starch (g) | 32.9 | n/a | n/a | n/a | 0.5 | 44.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 78 | 16 |
| Sucrose (g) | 6.6 | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 1.1 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 8 | 2 |
| Sugar (g) | 10.9 | 26.9 | n/a | n/a | 0.5 | n/a | 0.1 | n/a | 0.0 | 4.7 | 0.1 | 20.5 | 0.0 | 0.6 | n/a | 0.2 | 0.0 | 64 | 13 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.1 | 0.2 | 0.7 | 0.1 | 0.3 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.2 | 0.1 | 0.3 | 1.1 | 0.3 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Tocopherol, alpha (mg) | 0.7 | 0.3 | n/a | n/a | 0.7 | 2.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 8.4 | 0.0 | 3.1 | n/a | 0.7 | 0.0 | 16 | 3 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.1 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | n/a | 11.3 | 3.9 | n/a | n/a | 0.0 | 0.0 | n/a | 1.0 | n/a | 0.3 | n/a | 0.1 | n/a | 17 | 3 |
| Total Fat (g) | 0.1 | 0.7 | 1.4 | 1.7 | 15.8 | 5.2 | 0.2 | n/a | 13.6 | 0.1 | 0.0 | 0.9 | 0.0 | 1.1 | n/a | 0.3 | 0.0 | 41 | 8 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.1 | 0.3 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.1 | 0.2 | 0.8 | 0.4 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 0.2 | 0.1 | 0.4 | 1.4 | 0.5 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 36,886.2 | 2,017.3 | 30,905.8 | 18.4 | 5.2 | 11.9 | 1.8 | n/a | 0.0 | 2.2 | 0.5 | 2,168.9 | 0.0 | 2,372.0 | n/a | 1,132.8 | 0.0 | 75,523 | 15,105 |
| Vitamin A, RAE (mcg) | 1,843.4 | 100.2 | 1,545.7 | 0.0 | 0.3 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 110.6 | 0.0 | 118.6 | n/a | 56.6 | 0.0 | 3,776 | 755 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.5 | 0.5 | 0.2 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 6.2 | 32.9 | 241.2 | 0.0 | 0.6 | n/a | 0.0 | n/a | 0.0 | 8.1 | 1.9 | 45.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 336 | 67 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 200.9 | 116.9 | 169.8 | 201.9 | 1.7 | 11.3 | 70.8 | n/a | 0.0 | 98.0 | 3.5 | 373.7 | 59.2 | 0.9 | n/a | 0.3 | 0.0 | 1,309 | 262 |
| Zinc (mg) | 0.8 | 0.3 | 0.9 | 3.4 | 2.5 | 2.6 | 0.5 | n/a | 0.0 | 0.2 | 0.1 | 1.5 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 13 | 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.