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.
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2 lbs (907g) flank steaks |
5 cups (1,200g) beef stock |
2 tablespoons (27g) olive oil |
1 medium (110g) onions |
2 (6g) garlic cloves |
4 medium (492g) tomatoes |
1 to taste (0g) salt & pepper |
1/2 teaspoon (1g) cumin seeds |
1 teaspoon (0g) oregano |
8 cups (1,480g) long-grain white rice |
6 cups (1,032g) black beans |
2 medium (358g) plantains |
2 tablespoons (27g) safflower oil |
Total | 1 serving | |
| Alanine (g) | 11.7 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 6.1 | 3.8 | 0.2 | 0.0 | 22 | 4 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 12.4 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.0 | 8.8 | 5.7 | 0.4 | 0.0 | 28 | 5 |
| Ash (g) | 9.3 | 12.6 | 0.0 | 0.4 | 0.1 | 2.5 | n/a | 0.1 | 0.0 | 9.5 | 11.9 | 4.2 | 0.0 | 50 | 8 |
| Aspartic acid (g) | 17.5 | n/a | 0.0 | 0.1 | 0.0 | 0.7 | n/a | n/a | 0.0 | 9.9 | 11.1 | 0.4 | 0.0 | 40 | 7 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 244.9 | 72.0 | 0.3 | 25.3 | 10.9 | 49.2 | n/a | 9.8 | 5.3 | 414.4 | 278.6 | 10.7 | 0.0 | 1,121 | 187 |
| Calories | 1,496.9 | 84.0 | 238.7 | 44.0 | 8.9 | 88.6 | n/a | 3.9 | 0.9 | 5,402.0 | 1,362.2 | 436.8 | 240.4 | 9,407 | 1,568 |
| Calories (kj) | 6,277.7 | 348.0 | 998.7 | 182.6 | 37.4 | 364.1 | n/a | 16.5 | 3.7 | 22,599.6 | 5,696.6 | 1,825.8 | 1,006.1 | 39,357 | 6,559 |
| Carbohydrates (g) | 0.0 | 0.5 | 0.0 | 10.3 | 2.0 | 19.1 | n/a | 0.5 | 0.2 | 1,183.3 | 244.7 | 114.2 | 0.0 | 1,575 | 262 |
| Cholesterol (mg) | 616.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 617 | 103 |
| Copper (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 3.3 | 2.2 | 0.3 | 0.0 | 7 | 1 |
| Cystine (g) | 2.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.2 | 1.0 | 0.1 | 0.0 | 6 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 5.9 | n/a | 0.1 | 0.1 | 19.2 | 89.8 | 8.2 | 0.0 | 125 | 21 |
| Folate (mcg) | 108.9 | 24.0 | 0.0 | 20.9 | 0.2 | 73.8 | n/a | 0.1 | 0.8 | 3,418.8 | 1,537.7 | 78.8 | 0.0 | 5,264 | 877 |
| Folate, DFE (mcg) | 108.9 | 24.0 | 0.0 | 20.9 | 0.2 | 73.8 | n/a | 0.1 | 0.8 | 5,727.6 | 1,537.7 | 78.8 | 0.0 | 7,573 | 1,262 |
| Folate, food (mcg) | 108.9 | 24.0 | 0.0 | 20.9 | 0.2 | 73.8 | n/a | 0.1 | 0.8 | 118.4 | 1,537.7 | 78.8 | 0.0 | 1,963 | 327 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 3,300.4 | 0.0 | 0.0 | 0.0 | 3,300 | 550 |
| Fructose | n/a | n/a | n/a | 1.4 | n/a | 6.7 | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 8 | 1 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 2.2 | n/a | 6.2 | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 9 | 1 |
| Glutamic acid (g) | 28.9 | n/a | 0.0 | 0.3 | 0.0 | 2.1 | n/a | n/a | 0.0 | 20.6 | 13.9 | 0.4 | 0.0 | 66 | 11 |
| Glycine (g) | 11.7 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 4.8 | 3.6 | 0.2 | 0.0 | 20 | 3 |
| Histidine (g) | 6.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 2.5 | 2.5 | 0.2 | 0.0 | 11 | 2 |
| Hydroxyproline (g) | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Iron (mg) | 14.1 | 2.0 | 0.2 | 0.2 | 0.1 | 1.3 | n/a | 0.7 | 0.1 | 63.8 | 21.7 | 2.1 | 0.0 | 106 | 18 |
| Isoleucine (g) | 8.8 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 4.6 | 4.0 | 0.1 | 0.0 | 18 | 3 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 15.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 8.7 | 7.3 | 0.2 | 0.0 | 32 | 5 |
| Lysine (g) | 16.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 3.8 | 6.3 | 0.2 | 0.0 | 27 | 4 |
| Magnesium (mg) | 199.6 | 24.0 | 0.0 | 11.0 | 1.5 | 54.1 | n/a | 3.8 | 0.9 | 370.0 | 722.4 | 132.5 | 0.0 | 1,520 | 253 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.6 | n/a | 0.0 | 0.0 | 16.1 | 4.6 | n/a | 0.0 | 22 | 4 |
| Methionine (g) | 5.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.5 | 1.4 | 0.1 | 0.0 | 9 | 1 |
| Monounsaturated Fat (g) | 30.7 | 1.1 | 19.7 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 3.0 | 0.5 | 0.1 | 20.5 | 76 | 13 |
| Niacin (mg) | 62.1 | 9.4 | 0.0 | 0.1 | 0.0 | 2.9 | n/a | 0.0 | 0.0 | 62.0 | 5.2 | 2.5 | 0.0 | 144 | 24 |
| Pantothenic acid (mg) | 5.6 | 0.2 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | n/a | 0.0 | 15.0 | 2.5 | 0.9 | 0.0 | 25 | 4 |
| Phenylalanine (g) | 7.6 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 5.6 | 4.9 | 0.2 | 0.0 | 19 | 3 |
| Phosphorus (mg) | 1,750.9 | 156.0 | 0.0 | 31.9 | 9.2 | 118.1 | n/a | 5.2 | 0.5 | 1,702.0 | 1,444.8 | 121.7 | 0.0 | 5,340 | 890 |
| Phytosterols | n/a | n/a | 59.7 | 16.5 | n/a | 34.4 | n/a | 0.7 | 0.7 | n/a | n/a | n/a | 120.8 | 233 | 39 |
| Polyunsaturated Fat (g) | 2.9 | 0.1 | 2.8 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 2.6 | 2.4 | 0.2 | 3.5 | 15 | 3 |
| Potassium (mg) | 2,993.7 | 648.0 | 0.3 | 160.6 | 24.1 | 1,166.0 | n/a | 18.8 | 4.2 | 1,702.0 | 3,663.6 | 1,786.4 | 0.0 | 12,168 | 2,028 |
| Proline (g) | 9.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 5.0 | 3.9 | 0.2 | 0.0 | 18 | 3 |
| Protein (g) | 192.5 | 13.7 | 0.0 | 1.2 | 0.4 | 4.3 | n/a | 0.2 | 0.0 | 105.5 | 91.4 | 4.7 | 0.0 | 414 | 69 |
| Retinol (mcg) | 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 | 0 | 0 |
| Riboflavin (mg) | 0.8 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.7 | 0.6 | 0.2 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 31.2 | 1.3 | 3.7 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 2.7 | 1.4 | 0.5 | 2.1 | 43 | 7 |
| Selenium (mcg) | 211.4 | 8.4 | 0.0 | 0.6 | 0.9 | 0.0 | n/a | 0.1 | 0.0 | 223.5 | 12.4 | 5.4 | 0.0 | 462 | 77 |
| Serine (g) | 7.6 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 5.6 | 5.0 | 0.1 | 0.0 | 18 | 3 |
| Sodium (mg) | 489.9 | 4,464.0 | 0.5 | 4.4 | 1.0 | 24.6 | n/a | 1.8 | 0.1 | 74.0 | 10.3 | 14.3 | 0.0 | 5,085 | 847 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 1.1 | n/a | 0.0 | n/a | n/a | 0.0 | 1.2 | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 0.0 | 0.0 | 0.0 | 4.7 | 0.1 | 12.9 | n/a | 0.0 | 0.0 | 1.8 | n/a | 53.7 | 0.0 | 73 | 12 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 8.5 | 2.5 | 0.2 | 0.0 | 12 | 2 |
| Threonine (g) | 7.7 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 3.8 | 3.8 | 0.1 | 0.0 | 16 | 3 |
| Tocopherol, alpha (mg) | 3.0 | 0.0 | 3.9 | 0.0 | 0.0 | 2.7 | n/a | 0.0 | 0.1 | 1.6 | n/a | 0.5 | 9.3 | 21 | 4 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.6 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 75.2 | 2.6 | 27.0 | 0.1 | 0.0 | 1.0 | n/a | 0.2 | 0.0 | 9.8 | 5.6 | 1.3 | 27.2 | 150 | 25 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | 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 | 0 | 0 |
| Tryptophan (g) | 1.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.2 | 1.1 | 0.1 | 0.0 | 4 | 1 |
| Tyrosine (g) | 6.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 3.5 | 2.6 | 0.1 | 0.0 | 12 | 2 |
| Valine (g) | 9.5 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 6.4 | 4.8 | 0.2 | 0.0 | 21 | 4 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 2.2 | 0.5 | 4,098.4 | n/a | 13.3 | 5.7 | 0.0 | 61.9 | 4,034.7 | 0.0 | 8,217 | 1,369 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 206.6 | n/a | 0.7 | 0.3 | 0.0 | 0.0 | 200.5 | 0.0 | 408 | 68 |
| Vitamin B-12 (mcg) | 10.7 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12 | 2 |
| Vitamin B-6 (mg) | 5.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 2.4 | 0.7 | 1.1 | 0.0 | 10 | 2 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 8.1 | 1.9 | 67.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 65.9 | 0.0 | 143 | 24 |
| Vitamin D (IU) | 36.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36 | 6 |
| Water (g) | 630.1 | 1,170.6 | 0.0 | 98.0 | 3.5 | 465.0 | n/a | 0.1 | 0.0 | 172.0 | 678.4 | 233.7 | 0.0 | 3,452 | 575 |
| Zinc (mg) | 34.6 | 0.0 | 0.0 | 0.2 | 0.1 | 0.8 | n/a | 0.1 | 0.0 | 16.1 | 11.6 | 0.5 | 0.0 | 64 | 11 |
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.