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Nutritional Facts: Henry's Ponas

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.

  5 lbs (2,268g)
roast
2 quarts (1,896g)
water
8 cups (976g)
cornmeal
3 tablespoons (54g)
salt
1 tablespoon (7g)
pepper
1 cup (125g)
flour
1 to taste (0g)
maple syrup
Total 1 serving
Alanine (g) 28.7 n/a 5.9 0.0 0.0 0.4 n/a 35 3
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 33.5 n/a 4.0 0.0 0.0 0.5 n/a 38 3
Ash (g) 25.9 1.9 11.0 53.9 0.3 0.6 n/a 94 8
Aspartic acid (g) 45.8 n/a 5.5 0.0 0.1 0.5 n/a 52 4
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 272.2 56.9 58.6 13.0 30.6 18.8 n/a 450 37
Calories 2,835.0 0.0 3,533.1 0.0 17.3 455.0 n/a 6,840 570
Calories (kj) 11,906.8 0.0 14,786.4 0.0 72.5 1,903.8 n/a 28,669 2,389
Carbohydrates (g) 2.5 0.0 750.4 0.0 4.4 95.4 n/a 853 71
Cholesterol (mg) 1,451.5 0.0 0.0 0.0 0.0 0.0 n/a 1,451 121
Copper (mg) 1.6 0.2 1.9 0.0 0.1 0.2 n/a 4 0
Cystine (g) 5.3 n/a 1.4 0.0 0.0 0.3 n/a 7 1
Dietary Fiber (g) 0.0 0.0 71.2 0.0 1.7 3.4 n/a 76 6
Folate (mcg) 90.7 0.0 244.0 0.0 1.2 228.8 n/a 565 47
Folate, DFE (mcg) 90.7 0.0 244.0 0.0 1.2 363.8 n/a 700 58
Folate, food (mcg) 90.7 0.0 244.0 0.0 1.2 36.3 n/a 372 31
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 192.5 n/a 193 16
Fructose n/a n/a n/a n/a 0.0 n/a n/a 0 0
Galactose n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glutamic acid (g) 81.0 n/a 14.9 0.0 0.1 4.3 n/a 100 8
Glycine (g) 22.2 n/a 3.3 0.0 0.0 0.5 n/a 26 2
Histidine (g) 16.4 n/a 2.4 0.0 0.0 0.3 n/a 19 2
Hydroxyproline (g) 2.5 n/a n/a n/a 0.0 n/a n/a 3 0
Iron (mg) 61.0 0.0 33.7 0.2 0.7 5.8 n/a 101 8
Isoleucine (g) 21.8 n/a 2.8 0.0 0.0 0.4 n/a 25 2
Lactose n/a n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 41.2 n/a 9.7 0.0 0.1 0.9 n/a 52 4
Lysine (g) 44.7 n/a 2.2 0.0 0.0 0.3 n/a 47 4
Magnesium (mg) 567.0 19.0 1,239.5 0.5 11.8 27.5 n/a 1,865 155
Maltose n/a n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.3 0.0 4.9 0.1 0.9 0.9 n/a 7 1
Methionine (g) 14.5 n/a 1.7 0.0 0.0 0.2 n/a 16 1
Monounsaturated Fat (g) 49.9 0.0 9.3 0.0 0.1 0.1 n/a 59 5
Niacin (mg) 104.2 0.0 35.4 0.0 0.1 7.4 n/a 147 12
Pantothenic acid (mg) 17.5 0.0 4.1 0.0 0.1 0.5 n/a 22 2
Phenylalanine (g) 19.4 n/a 3.9 0.0 0.0 0.7 n/a 24 2
Phosphorus (mg) 5,375.1 0.0 2,352.2 0.0 10.9 135.0 n/a 7,873 656
Phytosterols n/a n/a n/a 0.0 6.3 n/a n/a 6 1
Polyunsaturated Fat (g) 6.7 0.0 16.0 0.0 0.1 0.5 n/a 23 2
Potassium (mg) 9,253.3 19.0 2,801.1 4.3 91.7 133.8 n/a 12,303 1,025
Proline (g) 20.5 n/a 6.9 0.0 0.1 1.5 n/a 29 2
Protein (g) 486.5 0.0 79.3 0.0 0.7 12.9 n/a 579 48
Retinol (mcg) 45.4 0.0 0.0 0.0 0.0 0.0 n/a 45 4
Riboflavin (mg) 4.8 0.0 2.0 0.0 0.0 0.6 n/a 7 1
Saturated Fat (g) 38.8 0.0 4.9 0.0 0.1 0.2 n/a 44 4
Selenium (mcg) 546.6 0.0 151.3 0.1 0.3 42.4 n/a 741 62
Serine (g) 19.5 n/a 3.8 0.0 0.0 0.6 n/a 24 2
Sodium (mg) 1,678.3 56.9 341.6 20,929.3 1.4 2.5 n/a 23,010 1,917
Sucrose n/a n/a n/a n/a 0.0 n/a n/a 0 0
Sugar (g) 0.0 0.0 6.2 0.0 0.0 0.3 n/a 7 1
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 2.0 0.0 3.8 0.0 0.0 1.0 n/a 7 1
Threonine (g) 22.5 n/a 3.0 0.0 0.0 0.4 n/a 26 2
Tocopherol, alpha (mg) 4.5 0.0 4.1 0.0 0.1 0.1 n/a 9 1
Tocopherol, beta n/a n/a 0.0 n/a 0.0 0.1 n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 18.2 n/a 0.5 0.5 n/a 19 2
Total Fat (g) 98.7 0.0 35.0 0.0 0.2 1.2 n/a 135 11
Trans-monoenoic Fat (g) 4.0 n/a n/a n/a 0.0 n/a n/a 4 0
TransFatty acids (g) 4.0 n/a n/a n/a 0.0 n/a n/a 4 0
Tryptophan (g) 5.7 n/a 0.6 0.0 0.0 0.2 n/a 6 1
Tyrosine (g) 17.6 n/a 3.2 0.0 0.0 0.4 n/a 21 2
Valine (g) 23.0 n/a 4.0 0.0 0.0 0.5 n/a 28 2
Vitamin A, IU (IU) 113.4 0.0 2,088.6 0.0 37.7 0.0 n/a 2,240 187
Vitamin A, RAE (mcg) 45.4 0.0 107.4 0.0 1.9 0.0 n/a 155 13
Vitamin B-12 (mcg) 61.0 0.0 0.0 0.0 0.0 0.0 n/a 61 5
Vitamin B-6 (mg) 12.9 0.0 3.0 0.0 0.0 0.1 n/a 16 1
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin D (IU) 45.4 0.0 0.0 0.0 0.0 0.0 n/a 45 4
Water (g) 1,654.5 1,894.1 100.1 0.1 0.9 14.9 n/a 3,665 305
Zinc (mg) 154.4 0.0 17.8 0.1 0.1 0.9 n/a 173 14

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.

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