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.
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1 1/2 cups (240g) onions |
4 medium (244g) carrots |
3 (120g) celery ribs |
2 tablespoons (28g) canola oil |
3 cups (0g) vegetable broth |
4 medium (852g) potatoes |
4 medium (492g) tomatoes |
2 (6g) garlic cloves |
1/4 teaspoon (2g) salt |
1/2 teaspoon (1g) pepper |
1/4 cup (31g) all-purpose flour |
1/2 cup (119g) water |
1 cup (70g) cabbage |
1 cup (134g) frozen peas |
2 1/4 cups (0g) reduced-fat baking mix |
1 cup (128g) carrots |
1 tablespoon (4g) fresh parsley |
1 cup (237g) cold water |
10 tablespoons (0g) reduced-fat cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | 0 | 0 |
| Arginine (g) | 0.2 | 0.2 | 0.0 | n/a | n/a | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.6 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Ash (g) | 0.8 | 2.4 | 0.9 | 0.0 | n/a | 9.2 | 2.5 | 0.1 | 1.5 | 0.1 | 0.1 | 0.1 | 0.4 | 1.0 | n/a | 1.2 | 0.1 | 0.2 | n/a | 21 | 2 |
| Aspartic acid (g) | 0.2 | 0.5 | 0.1 | n/a | n/a | 4.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.6 | n/a | 0.2 | 0.0 | n/a | n/a | 7 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | 115.6 | 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 | 116 | 12 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | 0 | 0 |
| Calcium (mg) | 55.2 | 80.5 | 48.0 | 0.0 | n/a | 102.2 | 49.2 | 10.9 | 0.4 | 5.1 | 4.7 | 3.6 | 28.0 | 29.5 | n/a | 42.2 | 5.2 | 7.1 | n/a | 472 | 47 |
| Calories | 96.0 | 100.0 | 19.2 | 247.5 | n/a | 656.0 | 88.6 | 8.9 | 0.0 | 2.9 | 113.8 | 0.0 | 17.5 | 103.2 | n/a | 52.5 | 1.4 | 0.0 | n/a | 1,507 | 151 |
| Calories (kj) | 398.4 | 422.1 | 80.4 | 1,035.7 | n/a | 2,734.9 | 364.1 | 37.4 | 0.0 | 12.1 | 475.9 | 0.0 | 72.1 | 431.5 | n/a | 221.4 | 5.7 | 0.0 | n/a | 6,292 | 629 |
| Campesterol | n/a | n/a | n/a | 67.5 | 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 | 67 | 7 |
| Carbohydrates (g) | 22.4 | 23.4 | 3.6 | 0.0 | n/a | 148.8 | 19.1 | 2.0 | 0.0 | 0.7 | 23.8 | 0.0 | 4.1 | 18.3 | n/a | 12.3 | 0.2 | 0.0 | n/a | 279 | 28 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | 0 | 0 |
| Copper (mg) | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.9 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 4.1 | 6.8 | 1.9 | 0.0 | n/a | 18.7 | 5.9 | 0.1 | 0.0 | 0.3 | 0.8 | 0.0 | 1.8 | 6.0 | n/a | 3.6 | 0.1 | 0.0 | n/a | 50 | 5 |
| Folate (mcg) | 45.6 | 46.4 | 43.2 | 0.0 | n/a | 136.3 | 73.8 | 0.2 | 0.0 | 0.2 | 8.1 | 0.0 | 30.1 | 71.0 | n/a | 24.3 | 5.8 | 0.0 | n/a | 485 | 48 |
| Folate, DFE (mcg) | 45.6 | 46.4 | 43.2 | 0.0 | n/a | 136.3 | 73.8 | 0.2 | 0.0 | 0.2 | 8.1 | 0.0 | 30.1 | 71.0 | n/a | 24.3 | 5.8 | 0.0 | n/a | 485 | 48 |
| Folate, food (mcg) | 45.6 | 46.4 | 43.2 | 0.0 | n/a | 136.3 | 73.8 | 0.2 | 0.0 | 0.2 | 8.1 | 0.0 | 30.1 | 71.0 | n/a | 24.3 | 5.8 | 0.0 | n/a | 485 | 48 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | 0 | 0 |
| Fructose (g) | 3.1 | 1.3 | 0.6 | n/a | n/a | 2.3 | 6.7 | n/a | n/a | 0.0 | n/a | n/a | 1.0 | 0.3 | n/a | 0.7 | n/a | n/a | n/a | 16 | 2 |
| Galactose (g) | 0.0 | 0.0 | 0.8 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Glucose (dextrose) (g) | 4.7 | 1.4 | 0.7 | n/a | n/a | 2.8 | 6.2 | n/a | n/a | 0.0 | n/a | n/a | 1.2 | 0.1 | n/a | 0.8 | n/a | n/a | n/a | 18 | 2 |
| Glutamic acid (g) | 0.6 | 0.9 | 0.1 | n/a | n/a | 2.9 | 2.1 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.2 | 1.0 | n/a | 0.5 | 0.0 | n/a | n/a | 9 | 1 |
| Glycine (g) | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Histidine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 1 | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.5 | 0.7 | 0.2 | 0.0 | n/a | 6.6 | 1.3 | 0.1 | 0.0 | 0.1 | 0.4 | 0.0 | 0.3 | 2.1 | n/a | 0.4 | 0.2 | 0.0 | n/a | 13 | 1 |
| Isoleucine (g) | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.4 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Lysine (g) | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.4 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Magnesium (mg) | 24.0 | 29.3 | 13.2 | 0.0 | n/a | 196.0 | 54.1 | 1.5 | 0.0 | 2.0 | 6.9 | 1.2 | 8.4 | 34.8 | n/a | 15.4 | 1.9 | 2.4 | n/a | 391 | 39 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.3 | 0.3 | 0.1 | 0.0 | n/a | 1.3 | 0.6 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.5 | n/a | 0.2 | 0.0 | 0.0 | n/a | 4 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 17.7 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 18 | 2 |
| Niacin (mg) | 0.3 | 2.4 | 0.4 | 0.0 | n/a | 9.0 | 2.9 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 2.3 | n/a | 1.3 | 0.0 | 0.0 | n/a | 19 | 2 |
| Pantothenic acid (mg) | 0.3 | 0.7 | 0.3 | 0.0 | n/a | 2.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.7 | n/a | 0.3 | 0.0 | 0.0 | n/a | 6 | 1 |
| Phenylalanine (g) | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 69.6 | 85.4 | 28.8 | 0.0 | n/a | 485.6 | 118.1 | 9.2 | 0.0 | 1.8 | 33.8 | 0.0 | 18.2 | 109.9 | n/a | 44.8 | 2.2 | 0.0 | n/a | 1,007 | 101 |
| Phytosterols (mg) | 36.0 | n/a | 7.2 | n/a | n/a | 42.6 | 34.4 | n/a | 0.0 | 1.1 | n/a | n/a | 7.7 | n/a | n/a | n/a | 0.2 | n/a | n/a | 129 | 13 |
| Polyunsaturated Fat (g) | 0.0 | 0.3 | 0.1 | 7.9 | n/a | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | n/a | 10 | 1 |
| Potassium (mg) | 350.4 | 780.8 | 312.0 | 0.0 | n/a | 3,586.9 | 1,166.0 | 24.1 | 0.1 | 15.3 | 33.4 | 1.2 | 119.0 | 205.0 | n/a | 409.6 | 21.1 | 2.4 | n/a | 7,027 | 703 |
| Proline (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Protein (g) | 2.6 | 2.3 | 0.8 | 0.0 | n/a | 17.2 | 4.3 | 0.4 | 0.0 | 0.1 | 3.2 | 0.0 | 0.9 | 7.0 | n/a | 1.2 | 0.1 | 0.0 | n/a | 40 | 4 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.1 | 0.1 | 2.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Selenium (mcg) | 1.2 | 0.2 | 0.5 | 0.0 | n/a | 2.6 | 0.0 | 0.9 | 0.0 | 0.1 | 10.6 | 0.0 | 0.2 | 2.5 | n/a | 0.1 | 0.0 | 0.0 | n/a | 19 | 2 |
| Serine (g) | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Sodium (mg) | 9.6 | 168.4 | 96.0 | 0.0 | n/a | 51.1 | 24.6 | 1.0 | 581.4 | 0.2 | 0.6 | 3.6 | 12.6 | 144.7 | n/a | 88.3 | 2.1 | 7.1 | n/a | 1,191 | 119 |
| Starch (g) | 0.0 | 3.5 | 0.0 | n/a | n/a | 131.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 5.6 | n/a | 1.8 | n/a | n/a | n/a | 142 | 14 |
| Stigmasterol | n/a | n/a | n/a | 0.8 | 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 |
| Sucrose (g) | 2.4 | 8.8 | 0.1 | n/a | n/a | 1.4 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 6.2 | n/a | 4.6 | n/a | n/a | n/a | 24 | 2 |
| Sugar (g) | 10.2 | 11.6 | 2.2 | 0.0 | n/a | 6.6 | 12.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 2.2 | 6.7 | n/a | 6.1 | 0.0 | 0.0 | n/a | 59 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.1 | 0.5 | 0.0 | n/a | n/a | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | n/a | 0.2 | 0.0 | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 1.6 | 0.3 | 4.9 | n/a | 0.1 | 2.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.8 | 0.0 | 0.0 | n/a | 11 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.0 | 7.7 | n/a | 0.0 | 0.6 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 1.0 | n/a | 0.0 | 0.0 | n/a | n/a | 9 | 1 |
| Total Fat (g) | 0.2 | 0.6 | 0.2 | 28.0 | n/a | 0.8 | 1.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.5 | n/a | 0.3 | 0.0 | 0.0 | n/a | 32 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Valine (g) | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 4.8 | 40,762.6 | 538.8 | 0.0 | n/a | 17.0 | 4,098.4 | 0.5 | 0.0 | 6.3 | 0.0 | 0.0 | 68.6 | 2,757.7 | n/a | 21,383.7 | 320.1 | 0.0 | n/a | 69,959 | 6,996 |
| Vitamin A, RAE (mcg) | 0.0 | 2,037.4 | 26.4 | 0.0 | n/a | 0.0 | 206.6 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 3.5 | 138.0 | n/a | 1,068.8 | 16.0 | 0.0 | n/a | 3,497 | 350 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.3 | 0.1 | 0.0 | n/a | 2.5 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | n/a | 4 | 0 |
| Vitamin C (mg) | 17.8 | 14.4 | 3.7 | 0.0 | n/a | 167.8 | 67.4 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 25.6 | 24.1 | n/a | 7.6 | 5.1 | 0.0 | n/a | 335 | 34 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | 0 | 0 |
| Water (g) | 213.9 | 215.4 | 114.5 | 0.0 | n/a | 676.0 | 465.0 | 3.5 | 0.0 | 0.1 | 3.7 | 118.4 | 64.5 | 107.2 | n/a | 113.0 | 3.3 | 236.8 | n/a | 2,335 | 234 |
| Zinc (mg) | 0.4 | 0.6 | 0.2 | 0.0 | n/a | 2.5 | 0.8 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 1.1 | n/a | 0.3 | 0.0 | 0.0 | n/a | 6 | 1 |
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