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 1/2 lbs (1,135g) pumpkin |
6 tablespoons (81g) olive oil |
1 large (150g) red onions |
1 lb (454g) tomatoes |
3 cloves (9g) garlic |
1 tablespoon (2g) dried basil |
1 tablespoon (3g) dried oregano |
1 teaspoon (3g) chili powder |
1 1/2 cups (260g) couscous |
1 1/2 cups (356g) boiling water |
3/4 cup (194g) salsa |
2 tablespoons (28g) butter |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | 0.0 | 2 | 0 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.6 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | n/a | 0.0 | 2 | 1 |
| Ash (g) | 9.1 | 0.0 | 0.5 | 2.3 | 0.1 | 0.3 | 0.2 | 0.3 | 1.6 | 0.4 | 4.2 | 0.6 | 20 | 5 |
| Aspartic acid (g) | 1.2 | 0.0 | 0.1 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 1.4 | n/a | n/a | 0.0 | 3 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | 1 | 0 |
| Caffeine (mg) | 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 |
| Calcium (mg) | 238.4 | 0.8 | 34.5 | 45.4 | 16.3 | 47.0 | 47.9 | 8.9 | 62.3 | 10.7 | 52.4 | 6.8 | 571 | 143 |
| Calories | 295.1 | 716.0 | 60.0 | 81.7 | 13.4 | 4.9 | 8.0 | 7.6 | 975.7 | 0.0 | 52.4 | 203.6 | 2,419 | 605 |
| Calories (kj) | 1,237.2 | 2,996.2 | 249.0 | 336.0 | 56.1 | 20.5 | 33.2 | 31.8 | 4,081.9 | 0.0 | 223.4 | 851.7 | 10,117 | 2,529 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Carbohydrates (g) | 73.8 | 0.0 | 14.0 | 17.7 | 3.0 | 1.0 | 2.1 | 1.3 | 200.9 | 0.0 | 12.2 | 0.0 | 326 | 81 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 61.1 | 61 | 15 |
| Copper (mg) | 1.4 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.3 | 0.0 | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 5.7 | 0.0 | 2.6 | 5.4 | 0.2 | 0.8 | 1.3 | 0.9 | 13.0 | 0.0 | 3.1 | 0.0 | 33 | 8 |
| Folate (mcg) | 181.6 | 0.0 | 28.5 | 68.1 | 0.3 | 6.5 | 7.1 | 0.8 | 51.9 | 0.0 | 7.8 | 0.9 | 353 | 88 |
| Folate, DFE (mcg) | 181.6 | 0.0 | 28.5 | 68.1 | 0.3 | 6.5 | 7.1 | 0.8 | 51.9 | 0.0 | 7.8 | 0.9 | 353 | 88 |
| Folate, food (mcg) | 181.6 | 0.0 | 28.5 | 68.1 | 0.3 | 6.5 | 7.1 | 0.8 | 51.9 | 0.0 | 7.8 | 0.9 | 353 | 88 |
| 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 |
| Fructose | n/a | n/a | 1.9 | 6.2 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 8 | 2 |
| Galactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 3.0 | 5.7 | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 9 | 2 |
| Glutamic acid (g) | 2.1 | 0.0 | 0.4 | 2.0 | 0.1 | 0.1 | 0.0 | 0.0 | 11.9 | n/a | n/a | 0.1 | 17 | 4 |
| Glycine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | 0.0 | 2 | 0 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 9.1 | 0.5 | 0.3 | 1.2 | 0.2 | 1.9 | 1.1 | 0.5 | 2.8 | 0.0 | 0.9 | 0.0 | 18 | 5 |
| Isoleucine (g) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | n/a | 0.0 | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | n/a | n/a | 0.0 | 3 | 1 |
| Lysine (g) | 0.6 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | 2 | 0 |
| Magnesium (mg) | 136.2 | 0.0 | 15.0 | 49.9 | 2.3 | 14.9 | 8.1 | 4.0 | 114.2 | 3.6 | 29.1 | 0.6 | 378 | 94 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.4 | 0.0 | 0.2 | 0.5 | 0.2 | 0.2 | 0.1 | 0.0 | 2.0 | 0.0 | 0.2 | 0.0 | 5 | 1 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 59.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 6.0 | 66 | 16 |
| Niacin (mg) | 6.8 | 0.0 | 0.2 | 2.7 | 0.1 | 0.1 | 0.1 | 0.3 | 9.1 | 0.0 | 0.1 | 0.0 | 20 | 5 |
| Pantothenic acid (mg) | 3.4 | 0.0 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 3.2 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Phenylalanine (g) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | n/a | 0.0 | 2 | 1 |
| Phosphorus (mg) | 499.4 | 0.0 | 43.5 | 109.0 | 13.8 | 5.8 | 4.4 | 8.1 | 441.2 | 0.0 | 60.2 | 6.8 | 1,192 | 298 |
| Phytosterols (mg) | 136.2 | 179.0 | 22.5 | 31.8 | n/a | 2.2 | 6.1 | 2.2 | n/a | n/a | n/a | n/a | 380 | 95 |
| Polyunsaturated Fat (g) | 0.1 | 8.5 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 0.0 | 0.2 | 0.9 | 11 | 3 |
| Potassium (mg) | 3,859.0 | 0.8 | 219.0 | 1,076.0 | 36.1 | 55.2 | 37.8 | 52.7 | 430.8 | 3.6 | 576.9 | 6.8 | 6,355 | 1,589 |
| Proline (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 3.6 | n/a | n/a | 0.0 | 4 | 1 |
| Protein (g) | 11.4 | 0.0 | 1.7 | 4.0 | 0.6 | 0.5 | 0.3 | 0.4 | 33.1 | 0.0 | 3.0 | 0.2 | 55 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 190.6 | 191 | 48 |
| Riboflavin (mg) | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.6 | 11.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.1 | 14.6 | 27 | 7 |
| Selenium (mcg) | 3.4 | 0.0 | 0.8 | 0.0 | 1.3 | 0.1 | 0.1 | 0.6 | n/a | 0.0 | 1.7 | 0.3 | 8 | 2 |
| Serine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | n/a | n/a | 0.0 | 2 | 1 |
| Sodium (mg) | 11.4 | 1.6 | 6.0 | 22.7 | 1.5 | 1.6 | 0.8 | 44.3 | 26.0 | 10.7 | 1,165.5 | 202.8 | 1,495 | 374 |
| Starch | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 3.1 | n/a | 3 | 1 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Sucrose | n/a | n/a | 1.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 15.4 | 0.0 | 6.4 | 11.9 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 5.9 | 0.0 | 40 | 10 |
| Theobromine (mg) | 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 |
| Thiamin (mg) | 0.6 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 12.0 | 11.6 | 0.0 | 2.5 | 0.0 | 0.2 | 0.5 | 1.0 | n/a | 0.0 | 2.3 | 0.7 | 31 | 8 |
| Tocopherol, beta | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.7 | 0.0 | 0.5 | n/a | 0.0 | 0.7 | 0.1 | n/a | n/a | n/a | 0.0 | 2 | 1 |
| Total Fat (g) | 1.1 | 81.0 | 0.2 | 0.9 | 0.0 | 0.1 | 0.1 | 0.4 | 1.7 | 0.0 | 0.3 | 23.0 | 109 | 27 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.8 | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.9 | 1 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 0.0 | 1 | 0 |
| Valine (g) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | n/a | 0.0 | 2 | 1 |
| Vitamin A, IU (IU) | 83,808.4 | 0.0 | 3.0 | 3,781.8 | 0.8 | 15.6 | 51.0 | 800.6 | 0.0 | 0.0 | 567.2 | 709.7 | 89,738 | 22,435 |
| Vitamin A, RAE (mcg) | 4,188.2 | 0.0 | 0.0 | 190.7 | 0.0 | 0.8 | 2.6 | 40.0 | 0.0 | 0.0 | 29.1 | 194.3 | 4,646 | 1,161 |
| 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 |
| Vitamin B-6 (mg) | 0.7 | 0.0 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.3 | 0.0 | 2 | 1 |
| Vitamin C (mg) | 102.2 | 0.0 | 11.1 | 62.2 | 2.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.7 | 0.0 | 182 | 46 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.0 | 17 | 4 |
| Water (g) | 1,039.7 | 0.0 | 133.7 | 429.1 | 5.3 | 0.2 | 0.3 | 0.3 | 22.2 | 355.1 | 174.6 | 4.5 | 2,165 | 541 |
| Zinc (mg) | 3.6 | 0.0 | 0.3 | 0.8 | 0.1 | 0.1 | 0.1 | 0.1 | 2.2 | 0.0 | 0.7 | 0.0 | 8 | 2 |
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