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 teaspoon (2g) coriander seeds |
1 teaspoon (2g) cumin seeds |
1/2 cup (68g) pine nuts |
1 (110g) onions |
1 (3g) garlic cloves |
2 teaspoons (9g) olive oil |
1 small (211g) fennel bulbs |
2 (238g) sweet red peppers |
2 1/2 cups (593g) water |
1 tablespoon (14g) margarine |
1 3/4 cups (303g) couscous |
1 1/2 cups (360g) chickpeas |
3/4 cup (109g) raisins |
Total | 1 serving | |
| Alanine | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 1.1 | 0.8 | 0.1 | 3 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Arginine | n/a | n/a | 1.6 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 1.4 | 1.7 | 0.4 | 5 | 1 |
| Ash (g) | 0.1 | 0.2 | 1.7 | 0.4 | 0.0 | 0.0 | 2.2 | 1.1 | 0.6 | 0.3 | 1.9 | 5.8 | 2.0 | 16 | 3 |
| Aspartic acid | n/a | n/a | 0.9 | 0.1 | 0.0 | 0.0 | n/a | 0.7 | n/a | 0.0 | 1.6 | 2.1 | 0.1 | 5 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 12.8 | 19.6 | 10.8 | 25.3 | 5.4 | 0.1 | 103.2 | 16.7 | 17.8 | 4.2 | 72.7 | 115.2 | 54.4 | 458 | 76 |
| Calories | 5.4 | 7.9 | 454.3 | 44.0 | 4.5 | 79.6 | 65.3 | 73.8 | 0.0 | 101.4 | 1,138.3 | 428.4 | 325.2 | 2,728 | 455 |
| Calories (kj) | 22.4 | 32.9 | 1,900.8 | 182.6 | 18.7 | 332.9 | 273.8 | 307.0 | 0.0 | 424.0 | 4,762.3 | 1,789.2 | 1,361.6 | 11,408 | 1,901 |
| Carbohydrates (g) | 1.0 | 0.9 | 8.8 | 10.3 | 1.0 | 0.0 | 15.4 | 14.4 | 0.0 | 0.1 | 234.4 | 81.4 | 86.1 | 454 | 76 |
| 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 |
| Copper (mg) | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.7 | 0.6 | 0.3 | 3 | 0 |
| Cystine | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.1 | 0.2 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 0.8 | 0.2 | 2.5 | 1.9 | 0.1 | 0.0 | 6.5 | 5.0 | 0.0 | 0.0 | 15.1 | 15.8 | 4.0 | 52 | 9 |
| Folate (mcg) | 0.0 | 0.2 | 23.0 | 20.9 | 0.1 | 0.0 | 56.9 | 109.5 | 0.0 | 0.1 | 60.6 | 241.2 | 5.4 | 518 | 86 |
| Folate, DFE (mcg) | 0.0 | 0.2 | 23.0 | 20.9 | 0.1 | 0.0 | 56.9 | 109.5 | 0.0 | 0.1 | 60.6 | 241.2 | 5.4 | 518 | 86 |
| Folate, food (mcg) | 0.0 | 0.2 | 23.0 | 20.9 | 0.1 | 0.0 | 56.9 | 109.5 | 0.0 | 0.1 | 60.6 | 241.2 | 5.4 | 518 | 86 |
| 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 |
| Fructose | n/a | n/a | 0.0 | 1.4 | n/a | n/a | n/a | 5.4 | n/a | n/a | n/a | n/a | 32.3 | 39 | 7 |
| Galactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | 2.2 | n/a | n/a | n/a | 4.6 | n/a | n/a | n/a | n/a | 30.2 | 37 | 6 |
| Glutamic acid | n/a | n/a | 2.0 | 0.3 | 0.0 | 0.0 | n/a | 0.5 | n/a | 0.0 | 13.9 | 3.1 | 0.2 | 20 | 3 |
| Glycine | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 1.2 | 0.7 | 0.1 | 3 | 0 |
| Histidine | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.8 | 0.5 | 0.1 | 2 | 0 |
| Iron (mg) | 0.3 | 1.4 | 3.7 | 0.2 | 0.1 | 0.1 | 1.5 | 1.0 | 0.0 | 0.0 | 3.3 | 4.9 | 2.0 | 18 | 3 |
| Isoleucine | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.5 | 0.8 | 0.1 | 3 | 0 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 2.6 | 1.3 | 0.1 | 5 | 1 |
| Lysine | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.7 | 1.2 | 0.1 | 3 | 0 |
| Magnesium (mg) | 5.9 | 7.7 | 169.4 | 11.0 | 0.8 | 0.0 | 35.8 | 28.6 | 5.9 | 0.4 | 133.2 | 104.4 | 34.8 | 538 | 90 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 5.9 | 0.1 | 0.1 | 0.0 | 0.4 | 0.3 | 0.0 | n/a | 2.4 | 2.2 | 0.3 | 12 | 2 |
| Methionine | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.2 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.2 | 0.3 | 12.7 | 0.0 | 0.0 | 6.6 | n/a | 0.0 | 0.0 | 5.5 | 0.3 | 0.9 | 0.1 | 27 | 4 |
| Niacin (mg) | 0.0 | 0.1 | 3.0 | 0.1 | 0.0 | 0.0 | 1.3 | 2.3 | 0.0 | 0.0 | 10.6 | 0.5 | 0.8 | 19 | 3 |
| Pantothenic acid | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.5 | 0.8 | 0.0 | 0.0 | 3.8 | 1.1 | 0.1 | 7 | 1 |
| Phenylalanine | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 1.9 | 1.0 | 0.1 | 3 | 1 |
| Phosphorus (mg) | 7.4 | 10.5 | 388.1 | 31.9 | 4.6 | 0.0 | 105.3 | 61.9 | 0.0 | 3.2 | 514.7 | 324.0 | 109.8 | 1,561 | 260 |
| Phytosterols (mg) | 0.8 | 1.4 | 95.2 | 16.5 | n/a | 19.9 | n/a | n/a | n/a | 20.6 | n/a | n/a | n/a | 154 | 26 |
| Polyunsaturated Fat (g) | 0.0 | 0.1 | 23.0 | 0.0 | 0.0 | 0.9 | n/a | 0.2 | 0.0 | 2.9 | 0.8 | 1.8 | 0.0 | 30 | 5 |
| Potassium (mg) | 22.8 | 37.5 | 403.0 | 160.6 | 12.0 | 0.1 | 871.9 | 502.2 | 5.9 | 5.9 | 502.6 | 619.2 | 814.5 | 3,958 | 660 |
| Proline | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 4.3 | 0.7 | 0.3 | 6 | 1 |
| Protein (g) | 0.2 | 0.4 | 9.2 | 1.2 | 0.2 | 0.0 | 2.6 | 2.4 | 0.0 | 0.1 | 38.6 | 17.8 | 3.3 | 76 | 13 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 108.3 | 0.0 | 0.0 | 0.0 | 108 | 18 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 3.3 | 0.0 | 0.0 | 1.2 | n/a | 0.1 | 0.0 | 2.4 | 0.4 | 0.4 | 0.1 | 8 | 1 |
| Selenium (mcg) | 0.5 | 0.1 | 0.5 | 0.6 | 0.4 | 0.0 | 1.5 | 0.2 | 0.0 | 0.0 | n/a | 10.1 | 0.7 | 14 | 2 |
| Serine | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 1.8 | 0.9 | 0.1 | 4 | 1 |
| Sodium (mg) | 0.6 | 3.5 | 1.4 | 4.4 | 0.5 | 0.2 | 109.5 | 9.5 | 17.8 | 133.0 | 30.3 | 1,076.4 | 12.0 | 1,399 | 233 |
| Starch | n/a | n/a | 1.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.9 | 4 | 1 |
| Sucrose | n/a | n/a | 2.3 | 1.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.5 | 4 | 1 |
| Sugar | n/a | 0.0 | 2.4 | 4.7 | 0.0 | 0.0 | n/a | 10.0 | 0.0 | 0.0 | n/a | n/a | 64.4 | 82 | 14 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.1 | 0.1 | 1 | 0 |
| Threonine | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 1.0 | 0.7 | 0.1 | 2 | 0 |
| Tocopherol, alpha | n/a | 0.1 | 6.3 | 0.0 | 0.0 | 1.3 | n/a | 3.8 | 0.0 | 0.4 | n/a | n/a | 0.1 | 12 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 7.5 | 0.0 | n/a | 0.1 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.0 | 8 | 1 |
| Total Fat (g) | 0.3 | 0.5 | 46.1 | 0.1 | 0.0 | 9.0 | 0.4 | 0.7 | 0.0 | 11.4 | 1.9 | 4.1 | 0.5 | 75 | 13 |
| Tryptophan | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.2 | 0.1 | 1 | 0 |
| Tyrosine | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.0 | 0.4 | 0.0 | 2 | 0 |
| Valine | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 1.6 | 0.7 | 0.1 | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 26.7 | 19.6 | 2.2 | 0.3 | 0.0 | 282.2 | 7,451.8 | 0.0 | 504.4 | 0.0 | 75.6 | 0.0 | 8,363 | 1,394 |
| Vitamin A, RAE (mcg) | 0.0 | 1.3 | 0.7 | 0.0 | 0.0 | 0.0 | 14.7 | 373.7 | 0.0 | 115.5 | 0.0 | 3.6 | 0.0 | 510 | 85 |
| 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 |
| Vitamin B-6 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | 0.3 | 1.7 | 0.2 | 3 | 1 |
| Vitamin C (mg) | 0.4 | 0.2 | 0.5 | 8.1 | 0.9 | 0.0 | 25.3 | 303.9 | 0.0 | 0.0 | 0.0 | 13.7 | 2.5 | 356 | 59 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 0.2 | 0.2 | 1.5 | 98.0 | 1.8 | 0.0 | 190.0 | 219.5 | 591.9 | 2.2 | 25.9 | 250.9 | 16.8 | 1,399 | 233 |
| Zinc (mg) | 0.1 | 0.1 | 4.4 | 0.2 | 0.0 | 0.0 | 0.4 | 0.6 | 0.0 | 0.0 | 2.5 | 3.8 | 0.2 | 12 | 2 |
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