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Nutritional Facts: Lentil Stew With Pumpkin or Sweet Potatoes

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 cup (192g)
brown lentils
6 cups (1,422g)
water
1 medium (110g)
onions
2 (6g)
garlic cloves
1 (0g)
bay leaves
1 pinch (0g)
saffron
1/2 teaspoon (1g)
turmeric
20 sprigs (44g)
cilantro
1 to taste (0g)
salt
1 teaspoon (2g)
ground ginger
1 (61g)
carrots
225 g (225g)
pumpkin
3 tablespoons (48g)
tomato paste
1 to taste (0g)
fresh ground pepper
3 tablespoons (11g)
parsley
Total 1 serving
Alanine (g) 2.1 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.1 0.1 0.1 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 n/a 0.0 0 0
Arginine (g) 3.8 n/a 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.1 0.1 0.0 n/a 0.0 4 1
Ash (g) 5.1 1.4 0.4 0.1 0.0 0.0 0.1 0.7 n/a 0.1 0.6 1.8 1.3 n/a 0.3 12 2
Aspartic acid (g) 5.5 n/a 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.1 0.2 0.3 n/a 0.0 6 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 0.9 n/a n/a n/a n/a n/a n/a n/a 1 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 107.5 42.7 25.3 10.9 0.5 0.2 2.0 29.8 n/a 2.1 20.1 47.3 17.3 n/a 15.7 321 54
Calories 677.8 0.0 44.0 8.9 0.2 0.5 3.9 10.2 n/a 6.0 25.0 58.5 39.5 n/a 4.1 879 146
Calories (kj) 2,835.8 0.0 182.6 37.4 0.8 2.3 16.3 42.2 n/a 25.3 105.5 245.3 165.2 n/a 17.2 3,676 613
Campesterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 115.4 0.0 10.3 2.0 0.0 0.1 0.7 1.6 n/a 1.3 5.8 14.6 9.1 n/a 0.7 162 27
Cholesterol (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 n/a 0.0 0 0
Copper (mg) 1.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.3 0.2 n/a 0.0 2 0
Cystine (g) 0.6 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.1 0.0 0.0 n/a 0.0 1 0
Dietary Fiber (g) 58.6 0.0 1.9 0.1 0.0 0.0 0.2 1.2 n/a 0.3 1.7 1.1 2.0 n/a 0.4 67 11
Folate (mcg) 919.7 0.0 20.9 0.2 0.1 0.2 0.4 27.6 n/a 0.2 11.6 36.0 5.8 n/a 17.3 1,040 173
Folate, DFE (mcg) 919.7 0.0 20.9 0.2 0.1 0.2 0.4 27.6 n/a 0.2 11.6 36.0 5.8 n/a 17.3 1,040 173
Folate, food (mcg) 919.7 0.0 20.9 0.2 0.1 0.2 0.4 27.6 n/a 0.2 11.6 36.0 5.8 n/a 17.3 1,040 173
Folic acid (mcg) 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 n/a 0.0 0 0
Fructose (g) 0.5 n/a 1.4 n/a n/a n/a 0.0 n/a n/a 0.0 0.3 n/a 2.8 n/a n/a 5 1
Galactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 0.0 n/a 2.2 n/a n/a n/a 0.0 n/a n/a 0.0 0.4 n/a 2.8 n/a n/a 5 1
Glutamic acid (g) 7.7 n/a 0.3 0.0 n/a n/a n/a n/a n/a 0.0 0.2 0.4 1.0 n/a 0.0 10 2
Glycine (g) 2.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.1 0.0 n/a 0.0 2 0
Histidine (g) 1.4 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 14.5 0.0 0.2 0.1 0.0 0.0 0.5 0.8 n/a 0.4 0.2 1.8 1.4 n/a 0.7 21 3
Isoleucine (g) 2.1 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.1 0.0 n/a 0.0 2 0
Lactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0 0
Leucine (g) 3.6 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.1 0.1 0.1 n/a 0.0 4 1
Lysine (g) 3.5 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.1 0.1 0.1 n/a 0.0 4 1
Magnesium (mg) 234.2 14.2 11.0 1.5 0.1 0.5 2.1 11.6 n/a 3.9 7.3 27.0 20.2 n/a 5.7 339 57
Maltose (g) 0.6 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.1 n/a n/a 1 0
Manganese (mg) 2.6 0.0 0.1 0.1 0.0 0.0 0.1 0.2 n/a 0.6 0.1 0.3 0.1 n/a 0.0 4 1
Methionine (g) 0.4 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Monounsaturated Fat (g) 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 0.0 1 0
Niacin (mg) 5.0 0.0 0.1 0.0 0.0 0.0 0.1 0.5 n/a 0.2 0.6 1.4 1.5 n/a 0.1 9 2
Pantothenic acid (mg) 4.1 0.0 0.1 0.0 n/a n/a n/a 0.3 n/a 0.0 0.2 0.7 0.1 n/a 0.0 5 1
Phenylalanine (g) 2.4 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.1 0.1 n/a 0.0 3 0
Phosphorus (mg) 865.9 0.0 31.9 9.2 0.1 0.4 2.9 21.3 n/a 3.0 21.4 99.0 40.0 n/a 6.6 1,102 184
Phytosterols n/a n/a 16.5 n/a n/a n/a 0.9 2.2 n/a 1.5 n/a 27.0 n/a n/a 0.6 49 8
Polyunsaturated Fat (g) 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.1 n/a 0.0 1 0
Potassium (mg) 1,833.6 14.2 160.6 24.1 0.3 3.0 27.8 231.6 n/a 23.8 195.2 765.0 488.4 n/a 63.2 3,831 638
Proline (g) 2.1 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.1 0.0 n/a 0.0 2 0
Protein (g) 49.5 0.0 1.2 0.4 0.0 0.0 0.1 0.9 n/a 0.2 0.6 2.3 2.1 n/a 0.3 58 10
Retinol (mcg) 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 n/a 0.0 0 0
Riboflavin (mg) 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.2 0.1 n/a 0.0 1 0
Saturated Fat (g) 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.0 n/a 0.0 1 0
Selenium (mcg) 15.9 0.0 0.6 0.9 0.0 0.0 0.0 0.4 n/a 1.0 0.1 0.7 2.6 n/a 0.0 22 4
Serine (g) 2.3 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.1 0.1 n/a 0.0 3 0
Sodium (mg) 11.5 42.7 4.4 1.0 0.0 0.3 0.4 20.4 n/a 0.5 42.1 2.3 380.5 n/a 6.4 512 85
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.9 n/a 0.1 n/a n/a 1 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 1.3 n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose (g) 2.8 n/a 1.1 n/a n/a n/a 0.0 n/a n/a 0.0 2.2 n/a 0.1 n/a n/a 6 1
Sugar (g) 3.9 0.0 4.7 0.1 n/a n/a 0.0 0.4 n/a 0.1 2.9 3.1 5.9 n/a 0.1 21 4
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 1.7 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.0 n/a 0.0 2 0
Threonine (g) 1.8 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.1 0.1 0.1 n/a 0.0 2 0
Tocopherol, alpha (mg) 0.9 0.0 0.0 0.0 n/a n/a 0.0 1.1 n/a 0.0 0.4 2.4 2.1 n/a 0.1 7 1
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 8.1 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.1 0.0 n/a 0.3 n/a 0.1 8 1
Total Fat (g) 2.0 0.0 0.1 0.0 0.0 0.0 0.1 0.2 n/a 0.1 0.1 0.2 0.2 n/a 0.1 3 1
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.4 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 1 0
Tyrosine (g) 1.3 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.1 0.0 n/a 0.0 2 0
Valine (g) 2.5 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.1 0.0 n/a 0.0 3 0
Vitamin A, IU (IU) 74.9 0.0 2.2 0.5 3.7 0.9 0.0 2,999.1 n/a 0.5 10,190.7 16,614.0 734.5 n/a 960.3 31,581 5,264
Vitamin A, RAE (mcg) 3.8 0.0 0.0 0.0 0.2 0.0 0.0 149.8 n/a 0.0 509.4 830.3 36.6 n/a 48.0 1,578 263
Vitamin B-12 (mcg) 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 n/a 0.0 0 0
Vitamin B-6 (mg) 1.0 0.0 0.1 0.1 0.0 0.0 0.0 0.1 n/a 0.0 0.1 0.1 0.1 n/a 0.0 2 0
Vitamin C (mg) 8.4 0.0 8.1 1.9 0.0 0.1 0.3 12.0 n/a 0.0 3.6 20.3 10.5 n/a 15.2 80 13
Vitamin D (IU) 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 n/a 0.0 0 0
Water (g) 20.0 1,420.6 98.0 3.5 0.0 0.0 0.1 41.0 n/a 0.2 53.9 206.1 35.4 n/a 10.0 1,889 315
Zinc (mg) 9.2 0.0 0.2 0.1 0.0 0.0 0.0 0.2 n/a 0.1 0.1 0.7 0.3 n/a 0.1 11 2

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