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.
|
3 medium (183g) carrots |
2 medium (246g) tomatoes |
3/4 cup (53g) mushrooms |
2 medium (392g) zucchini |
1 (119g) green bell peppers |
1 (119g) sweet red peppers |
1 medium (110g) onions |
3 (9g) garlic cloves |
3 tablespoons (41g) olive oil |
15 ounces (421g) pinto beans |
15 ounces (307g) black beans |
1500 ml (1,642g) salsa |
1 teaspoon (2g) cumin |
2 tablespoons (6g) dried oregano |
2 tablespoons (3g) dried parsley |
2 tablespoons (16g) chili powder |
1 tablespoon (13g) sugar |
1 to taste (0g) salt & pepper |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 1.1 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2.1 | 1.7 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 5 | 1 |
| Ash (g) | 1.8 | 1.2 | 0.4 | 2.3 | 0.5 | 0.6 | 0.4 | 0.1 | 0.0 | 4.9 | 3.5 | 35.6 | 0.2 | 0.5 | 0.4 | 1.9 | 0.0 | n/a | 54 | 7 |
| Aspartic acid (g) | 0.3 | 0.3 | 0.1 | 0.6 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 4.7 | 3.3 | n/a | n/a | 0.1 | 0.1 | 0.3 | n/a | n/a | 11 | 1 |
| Beta-sitosterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 60.4 | 24.6 | 1.6 | 62.7 | 11.9 | 8.3 | 25.3 | 16.3 | 0.4 | 193.6 | 82.9 | 443.4 | 19.6 | 95.8 | 36.5 | 52.8 | 0.1 | n/a | 1,136 | 142 |
| Calories | 75.0 | 44.3 | 11.6 | 66.6 | 23.8 | 36.9 | 44.0 | 13.4 | 358.0 | 601.8 | 405.4 | 443.4 | 7.9 | 15.9 | 9.3 | 45.1 | 48.8 | n/a | 2,251 | 281 |
| Calories (kj) | 316.6 | 182.0 | 48.8 | 274.4 | 100.0 | 153.5 | 182.6 | 56.1 | 1,498.1 | 2,525.2 | 1,695.4 | 1,888.5 | 32.9 | 66.4 | 39.0 | 188.6 | 203.9 | n/a | 9,452 | 1,182 |
| Campesterol | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 17.5 | 9.6 | 1.7 | 12.2 | 5.5 | 7.2 | 10.3 | 3.0 | 0.0 | 110.4 | 72.8 | 102.8 | 0.9 | 4.1 | 1.6 | 8.0 | 12.6 | n/a | 380 | 48 |
| Cholesterol (mg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.1 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.6 | 2.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 5 | 1 |
| Cystine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 5.1 | 3.0 | 0.5 | 3.9 | 2.0 | 2.5 | 1.9 | 0.2 | 0.0 | 37.9 | 26.7 | 26.3 | 0.2 | 2.6 | 0.9 | 5.6 | 0.0 | n/a | 119 | 15 |
| Folate (mcg) | 34.8 | 36.9 | 8.9 | 94.1 | 11.9 | 54.7 | 20.9 | 0.3 | 0.0 | 723.9 | 457.6 | 65.7 | 0.2 | 14.2 | 5.8 | 4.5 | 0.0 | n/a | 1,534 | 192 |
| Folate, DFE (mcg) | 34.8 | 36.9 | 8.9 | 94.1 | 11.9 | 54.7 | 20.9 | 0.3 | 0.0 | 723.9 | 457.6 | 65.7 | 0.2 | 14.2 | 5.8 | 4.5 | 0.0 | n/a | 1,534 | 192 |
| Folate, food (mcg) | 34.8 | 36.9 | 8.9 | 94.1 | 11.9 | 54.7 | 20.9 | 0.3 | 0.0 | 723.9 | 457.6 | 65.7 | 0.2 | 14.2 | 5.8 | 4.5 | 0.0 | n/a | 1,534 | 192 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 1.0 | 3.4 | 0.1 | 5.4 | 1.3 | 2.7 | 1.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.7 | 0.0 | n/a | 16 | 2 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.1 | 3.1 | 0.8 | 4.2 | 1.4 | 2.3 | 2.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 16 | 2 |
| Glutamic acid (g) | 0.7 | 1.1 | 0.2 | 0.5 | 0.2 | 0.3 | 0.3 | 0.1 | 0.0 | 6.1 | 4.1 | n/a | n/a | 0.1 | 0.1 | 0.3 | n/a | n/a | 14 | 2 |
| Glycine (g) | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 1.1 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 3 | 0 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.5 | 0.7 | 0.3 | 1.5 | 0.4 | 0.5 | 0.2 | 0.2 | 0.2 | 8.8 | 6.5 | 7.6 | 1.4 | 2.2 | 0.7 | 2.8 | 0.0 | n/a | 34 | 4 |
| Isoleucine (g) | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 1.2 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 4 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.2 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.2 | 2.2 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 6 | 1 |
| Lysine (g) | 0.2 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 1.9 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 5 | 1 |
| Magnesium (mg) | 22.0 | 27.1 | 4.7 | 70.6 | 11.9 | 14.3 | 11.0 | 2.3 | 0.0 | 210.4 | 215.0 | 246.3 | 7.7 | 16.2 | 12.8 | 23.8 | 0.0 | n/a | 896 | 112 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.3 | 0.3 | 0.0 | 0.7 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 1.9 | 1.4 | 2.0 | 0.1 | 0.3 | 0.3 | 0.3 | 0.0 | n/a | 8 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29.5 | 0.6 | 0.1 | 0.4 | 0.3 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 32 | 4 |
| Niacin (mg) | 1.8 | 1.5 | 1.9 | 1.8 | 0.6 | 1.2 | 0.1 | 0.1 | 0.0 | 1.3 | 1.6 | 1.2 | 0.1 | 0.3 | 0.3 | 1.9 | 0.0 | n/a | 16 | 2 |
| Pantothenic acid (mg) | 0.5 | 0.2 | 0.8 | 0.8 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | 0.9 | 0.7 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 5 | 1 |
| Phenylalanine (g) | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2.2 | 1.5 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 4 | 1 |
| Phosphorus (mg) | 64.1 | 59.0 | 45.2 | 149.0 | 23.8 | 30.9 | 31.9 | 13.8 | 0.0 | 618.7 | 430.0 | 509.1 | 10.5 | 8.9 | 14.0 | 48.0 | 0.0 | n/a | 2,057 | 257 |
| Phytosterols | n/a | 17.2 | n/a | n/a | 10.7 | n/a | 16.5 | n/a | 89.5 | n/a | n/a | n/a | 1.4 | 12.2 | n/a | 13.3 | n/a | n/a | 161 | 20 |
| Polyunsaturated Fat (g) | 0.2 | 0.2 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 4.3 | 1.0 | 0.7 | 1.9 | 0.1 | 0.1 | 0.1 | 1.3 | 0.0 | n/a | 10 | 1 |
| Potassium (mg) | 585.6 | 583.0 | 167.0 | 1,023.1 | 208.3 | 251.1 | 160.6 | 36.1 | 0.4 | 1,835.0 | 1,090.4 | 4,877.3 | 37.5 | 75.6 | 85.9 | 312.0 | 0.3 | n/a | 11,329 | 1,416 |
| Proline (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | 1.2 | n/a | n/a | 0.1 | 0.1 | 0.2 | n/a | n/a | 4 | 1 |
| Protein (g) | 1.7 | 2.2 | 1.6 | 4.7 | 1.0 | 1.2 | 1.2 | 0.6 | 0.0 | 37.9 | 27.2 | 25.3 | 0.4 | 0.5 | 0.9 | 2.2 | 0.0 | n/a | 109 | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.5 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 5.6 | 0.6 | 0.4 | 0.5 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 8 | 1 |
| Selenium (mcg) | 0.2 | 0.0 | 4.9 | 0.8 | 0.0 | 0.1 | 0.6 | 1.3 | 0.0 | 26.1 | 3.7 | 14.8 | 0.1 | 0.3 | 0.5 | 3.3 | 0.1 | n/a | 57 | 7 |
| Serine (g) | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2.4 | 1.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Sodium (mg) | 126.3 | 12.3 | 2.6 | 31.4 | 3.6 | 4.8 | 4.4 | 1.5 | 0.8 | 4.2 | 3.1 | 9,853.1 | 3.5 | 1.5 | 14.5 | 262.4 | 0.1 | n/a | 10,330 | 1,291 |
| Starch (g) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 63.8 | n/a | 26.1 | n/a | n/a | n/a | n/a | n/a | n/a | 92 | 12 |
| Stigmasterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 6.6 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 1.1 | n/a | n/a | 1.4 | n/a | n/a | n/a | 0.1 | 0.1 | 0.1 | 12.6 | n/a | 22 | 3 |
| Sugar (g) | 8.7 | 6.5 | 1.0 | 9.8 | 2.9 | 5.0 | 4.7 | 0.1 | 0.0 | 1.4 | n/a | 50.3 | 0.0 | 0.2 | 0.2 | 1.2 | 12.6 | n/a | 105 | 13 |
| Theobromine (mg) | 0.0 | 0.0 | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Threonine (g) | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 1.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 1.2 | 1.3 | 0.0 | 0.5 | 0.4 | 1.9 | 0.0 | 0.0 | 5.8 | 4.0 | n/a | 19.4 | 0.1 | 1.1 | 0.3 | 6.1 | 0.0 | n/a | 42 | 5 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | 1.5 | 0.0 | 0.5 | n/a | n/a | 3 | 0 |
| Total Fat (g) | 0.4 | 0.5 | 0.2 | 1.3 | 0.2 | 0.4 | 0.1 | 0.0 | 40.5 | 2.7 | 1.7 | 2.6 | 0.5 | 0.3 | 0.2 | 2.3 | 0.0 | n/a | 54 | 7 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.8 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Valine (g) | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | 1.4 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 30,572.0 | 2,049.2 | 0.0 | 784.0 | 440.3 | 3,725.9 | 2.2 | 0.8 | 0.0 | 0.0 | 18.4 | 4,795.2 | 26.7 | 102.1 | 62.0 | 4,744.0 | 0.0 | n/a | 47,323 | 5,915 |
| Vitamin A, RAE (mcg) | 1,528.1 | 103.3 | 0.0 | 39.2 | 21.4 | 186.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 246.3 | 1.3 | 5.1 | 3.1 | 237.3 | 0.0 | n/a | 2,372 | 296 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.2 | 0.1 | 0.6 | 0.3 | 0.3 | 0.1 | 0.1 | 0.0 | 1.0 | 0.2 | 2.9 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 6 | 1 |
| Vitamin C (mg) | 10.8 | 33.7 | 1.1 | 70.2 | 95.7 | 152.0 | 8.1 | 2.8 | 0.0 | 3.4 | 0.0 | 31.2 | 0.2 | 0.1 | 4.0 | 0.1 | 0.0 | n/a | 413 | 52 |
| Vitamin D (IU) | 0.0 | 0.0 | 3.7 | 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 | 0.0 | n/a | 4 | 0 |
| Water (g) | 161.6 | 232.5 | 48.5 | 371.6 | 111.7 | 109.7 | 98.0 | 5.3 | 0.0 | 264.9 | 201.9 | 1,476.0 | 0.2 | 0.6 | 0.2 | 1.7 | 0.0 | n/a | 3,084 | 386 |
| Zinc (mg) | 0.4 | 0.4 | 0.3 | 1.3 | 0.2 | 0.3 | 0.2 | 0.1 | 0.0 | 4.1 | 3.4 | 6.1 | 0.1 | 0.2 | 0.2 | 0.7 | 0.0 | n/a | 18 | 2 |
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.