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Nutritional Facts: Iraqi Pumpkin Stew (Qur’iyi Murag)

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 lb (454g)
pumpkin
1 medium (110g)
onions
1 medium (3g)
garlic cloves
1/2 lb (227g)
canned plum tomatoes
2 teaspoons (11g)
tomato paste
3 tablespoons (42g)
canola oil
1 to taste (0g)
sea salt
3/4 teaspoon (2g)
curry powder
1 pinch (0g)
cayenne
Total 1 serving
Alanine (g) 0.1 0.0 0.0 0.1 0.0 n/a n/a n/a n/a 0 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.2 0.1 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Ash (g) 3.6 0.4 0.0 2.7 0.3 0.0 n/a 0.1 0.0 7 1
Aspartic acid (g) 0.5 0.1 0.0 0.3 0.1 n/a n/a n/a n/a 1 0
Beta-sitosterol n/a n/a n/a n/a n/a 173.5 n/a n/a n/a 173 29
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 95.3 25.3 5.4 77.2 3.9 0.0 n/a 7.2 0.7 215 36
Calories 118.0 44.0 4.5 59.0 8.8 371.3 n/a 4.9 1.4 612 102
Calories (kj) 494.9 182.6 18.7 245.2 36.9 1,553.6 n/a 20.4 6.0 2,558 426
Campesterol n/a n/a n/a n/a n/a 101.2 n/a n/a n/a 101 17
Carbohydrates (g) 29.5 10.3 1.0 14.1 2.0 0.0 n/a 0.9 0.3 58 10
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Copper (mg) 0.6 0.0 0.0 0.3 0.0 0.0 n/a 0.0 0.0 1 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Dietary Fiber (g) 2.3 1.9 0.1 2.3 0.4 0.0 n/a 0.5 0.1 8 1
Folate (mcg) 72.6 20.9 0.1 11.3 1.3 0.0 n/a 2.3 0.5 109 18
Folate, DFE (mcg) 72.6 20.9 0.1 11.3 1.3 0.0 n/a 2.3 0.5 109 18
Folate, food (mcg) 72.6 20.9 0.1 11.3 1.3 0.0 n/a 2.3 0.5 109 18
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Fructose n/a 1.4 n/a 4.3 0.6 n/a n/a 0.0 n/a 6 1
Galactose n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 2.2 n/a 3.7 0.6 n/a n/a 0.0 n/a 7 1
Glutamic acid (g) 0.8 0.3 0.0 0.8 0.2 n/a n/a n/a n/a 2 0
Glycine (g) 0.1 0.0 0.0 0.1 0.0 n/a n/a n/a n/a 0 0
Histidine (g) 0.1 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 3.6 0.2 0.1 3.0 0.3 0.0 n/a 0.4 0.0 8 1
Isoleucine (g) 0.1 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Lactose n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Leucine (g) 0.2 0.0 0.0 0.1 0.0 n/a n/a n/a n/a 0 0
Lysine (g) 0.2 0.0 0.0 0.1 0.0 n/a n/a n/a n/a 0 0
Magnesium (mg) 54.5 11.0 0.8 27.2 4.5 0.0 n/a 3.8 0.7 102 17
Maltose n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.6 0.1 0.1 0.1 0.0 0.0 n/a 0.1 0.0 1 0
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Monounsaturated Fat (g) 0.1 0.0 0.0 0.1 0.0 26.6 n/a 0.1 0.0 27 4
Niacin (mg) 2.7 0.1 0.0 1.6 0.3 0.0 n/a 0.1 0.0 5 1
Pantothenic acid (mg) 1.4 0.1 0.0 0.3 0.0 0.0 n/a n/a n/a 2 0
Phenylalanine (g) 0.1 0.0 0.0 0.1 0.0 n/a n/a n/a n/a 0 0
Phosphorus (mg) 199.8 31.9 4.6 45.4 8.9 0.0 n/a 5.2 1.3 297 50
Phytosterols (mg) 54.5 16.5 n/a n/a n/a n/a n/a 1.1 0.4 72 12
Polyunsaturated Fat (g) 0.0 0.0 0.0 0.2 0.0 11.8 n/a 0.0 0.0 12 2
Potassium (mg) 1,543.6 160.6 12.0 469.9 109.1 0.0 n/a 23.1 9.1 2,327 388
Proline (g) 0.1 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Protein (g) 4.5 1.2 0.2 2.1 0.5 0.0 n/a 0.2 0.1 9 1
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.5 0.0 0.0 0.1 0.0 0.0 n/a 0.0 0.0 1 0
Saturated Fat (g) 0.2 0.0 0.0 0.1 0.0 3.1 n/a 0.0 0.0 3 1
Selenium (mcg) 1.4 0.6 0.4 1.4 0.6 0.0 n/a 0.3 0.0 5 1
Serine (g) 0.2 0.0 0.0 0.1 0.0 n/a n/a n/a n/a 0 0
Sodium (mg) 4.5 4.4 0.5 501.7 85.0 0.0 n/a 0.8 0.1 597 100
Starch n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a 1.3 n/a n/a n/a 1 0
Sucrose n/a 1.1 n/a 0.0 0.0 n/a n/a 0.0 n/a 1 0
Sugar (g) 6.2 4.7 0.0 8.0 1.3 0.0 n/a 0.0 0.0 20 3
Theobromine (mg) 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 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0 0
Threonine (g) 0.1 0.0 0.0 0.1 0.0 n/a n/a n/a n/a 0 0
Tocopherol, alpha (mg) 4.8 0.0 0.0 1.9 0.5 7.3 n/a 0.3 0.1 15 2
Tocopherol, beta n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 0.0 0.4 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a 0.0 n/a 0.5 0.1 11.5 n/a 0.0 n/a 12 2
Total Fat (g) 0.5 0.1 0.0 0.4 0.1 42.0 n/a 0.2 0.1 43 7
Trans-monoenoic Fat 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 n/a 0.2 n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tyrosine (g) 0.2 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Valine (g) 0.2 0.0 0.0 0.1 0.0 n/a n/a n/a n/a 0 0
Vitamin A, IU (IU) 33,523.4 2.2 0.3 390.4 164.0 0.0 n/a 14.8 187.2 34,282 5,714
Vitamin A, RAE (mcg) 1,675.3 0.0 0.0 20.4 8.2 0.0 n/a 0.7 9.4 1,714 286
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 0.3 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1 0
Vitamin C (mg) 40.9 8.1 0.9 17.9 2.4 0.0 n/a 0.2 0.3 71 12
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Water (g) 415.9 98.0 1.8 207.8 7.9 0.0 n/a 0.1 0.0 732 122
Zinc (mg) 1.5 0.2 0.0 0.4 0.1 0.0 n/a 0.1 0.0 2 0

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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