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    Nutritional Facts: Wow Them Tamale Pie

    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.

      2 teaspoons (9g)
    olive oil
    1 cup (160g)
    onions
    3 tablespoons (25g)
    garlic
    1 tablespoon (6g)
    ground cumin
    2 teaspoons (4g)
    ground coriander
    1 teaspoon (1g)
    dried oregano
    1 tablespoon (15g)
    water
    1 cup (128g)
    carrots
    1 cup (149g)
    red bell peppers
    1 cup (124g)
    zucchini
    1 small (45g)
    green chili peppers
    2 cups (0g)
    crushed tomatoes
    1 1/2 cups (257g)
    pinto beans
    1 to taste (0g)
    salt & freshly ground black pepper
    4 ounces (114g)
    low-fat cheddar cheese
    3/4 cup (92g)
    cornmeal
    1 tablespoon (7g)
    white flour
    1/2 teaspoon (3g)
    salt
    1 teaspoon (5g)
    baking powder
    1/4 teaspoon (1g)
    baking soda
    2 (66g)
    egg whites
    1/2 cup (123g)
    buttermilk
    2 teaspoons (9g)
    vegetable oil
    1 to taste (0g)
    scallions
    1 to taste (0g)
    fresh cilantro
    1 to taste (0g)
    nonfat sour cream
    Total 1 serving
    Alanine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.1 0.0 n/a 1.0 n/a 0.7 0.6 0.0 0.0 n/a n/a 0.5 0.1 0.0 n/a n/a n/a 3 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 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
    Arginine (g) 0.0 0.2 0.2 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 1.3 n/a 1.0 0.4 0.0 0.0 n/a n/a 0.4 0.2 0.0 n/a n/a n/a 4 0
    Ash (g) 0.0 0.6 0.4 0.5 0.2 0.1 0.0 1.2 0.7 0.7 0.3 n/a 3.0 n/a 4.1 1.0 0.0 3.0 3.3 0.4 0.4 1.1 0.0 n/a n/a n/a 21 3
    Aspartic acid (g) 0.0 0.1 0.1 n/a n/a 0.0 n/a 0.2 0.4 0.2 0.1 n/a 2.9 n/a 1.6 0.5 0.0 0.0 n/a n/a 0.8 0.3 0.0 n/a n/a n/a 7 1
    Caffeine (mg) 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 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
    Calcium (mg) 0.1 36.8 45.4 55.9 25.5 16.0 0.4 42.2 10.4 19.8 8.1 n/a 118.0 n/a 471.4 5.5 1.1 0.7 338.7 0.0 4.6 142.1 0.0 n/a n/a n/a 1,343 168
    Calories 79.6 64.0 37.4 22.5 10.7 2.7 0.0 52.5 46.2 21.1 18.0 n/a 366.8 n/a 196.5 331.2 27.3 0.0 2.3 0.0 34.3 49.0 79.6 n/a n/a n/a 1,442 180
    Calories (kj) 332.9 265.6 156.2 94.0 44.8 11.1 0.0 221.4 192.2 86.8 75.2 n/a 1,539.0 n/a 822.5 1,386.2 114.2 0.0 9.8 0.0 142.6 207.0 332.9 n/a n/a n/a 6,034 754
    Carbohydrates (g) 0.0 14.9 8.3 2.7 2.0 0.7 0.0 12.3 9.0 3.9 4.3 n/a 67.3 n/a 2.2 70.4 5.7 0.0 1.1 0.0 0.5 5.9 0.0 n/a n/a n/a 211 26
    Cholesterol (mg) 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 n/a 23.9 0.0 0.0 0.0 0.0 0.0 0.0 4.9 0.0 n/a n/a n/a 29 4
    Copper (mg) 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.1 0.1 n/a 0.6 n/a 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 1 0
    Cystine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 0.2 n/a 0.1 0.1 0.0 0.0 n/a n/a 0.2 0.0 0.0 n/a n/a n/a 1 0
    Dietary Fiber (g) 0.0 2.7 0.5 0.6 1.5 0.4 0.0 3.6 3.1 1.2 0.7 n/a 23.1 n/a 0.0 6.7 0.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 44 6
    Folate (mcg) 0.0 30.4 0.8 0.6 0.0 2.4 0.0 24.3 68.5 29.8 10.4 n/a 441.2 n/a 12.5 22.9 13.7 0.0 0.0 0.0 2.6 6.1 0.0 n/a n/a n/a 666 83
    Folate, DFE (mcg) 0.0 30.4 0.8 0.6 0.0 2.4 0.0 24.3 68.5 29.8 10.4 n/a 441.2 n/a 12.5 22.9 21.8 0.0 0.0 0.0 2.6 6.1 0.0 n/a n/a n/a 674 84
    Folate, food (mcg) 0.0 30.4 0.8 0.6 0.0 2.4 0.0 24.3 68.5 29.8 10.4 n/a 441.2 n/a 12.5 22.9 2.2 0.0 0.0 0.0 2.6 6.1 0.0 n/a n/a n/a 655 82
    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 n/a 0.0 n/a 0.0 0.0 11.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 12 1
    Fructose n/a 2.1 n/a n/a n/a 0.0 n/a 0.7 3.4 1.7 n/a n/a 0.0 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 8 1
    Galactose n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 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
    Glucose (dextrose) n/a 3.2 n/a n/a n/a 0.0 n/a 0.8 2.9 1.3 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a 8 1
    Glutamic acid (g) 0.0 0.4 0.2 n/a n/a 0.0 n/a 0.5 0.3 0.2 0.1 n/a 3.7 n/a 6.2 1.4 0.3 0.0 n/a n/a 1.0 0.8 0.0 n/a n/a n/a 15 2
    Glycine (g) 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.1 0.0 0.1 0.0 n/a 0.9 n/a 0.4 0.3 0.0 0.0 n/a n/a 0.3 0.1 0.0 n/a n/a n/a 2 0
    Histidine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 0.6 n/a 0.9 0.2 0.0 0.0 n/a n/a 0.2 0.1 0.0 n/a n/a n/a 2 0
    Hydroxyproline 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Iron (mg) 0.1 0.3 0.4 4.0 0.6 0.4 0.0 0.4 0.6 0.5 0.5 n/a 5.4 n/a 0.5 3.2 0.3 0.0 0.5 0.0 0.1 0.1 0.0 n/a n/a n/a 18 2
    Isoleucine (g) 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.1 0.0 0.1 0.0 n/a 1.1 n/a 1.6 0.3 0.0 0.0 n/a n/a 0.4 0.2 0.0 n/a n/a n/a 4 0
    Lactose n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 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
    Leucine (g) 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 2.0 n/a 2.4 0.9 0.1 0.0 n/a n/a 0.7 0.4 0.0 n/a n/a n/a 7 1
    Lysine (g) 0.0 0.1 0.1 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 1.6 n/a 2.1 0.2 0.0 0.0 n/a n/a 0.5 0.3 0.0 n/a n/a n/a 5 1
    Magnesium (mg) 0.0 16.0 6.3 22.0 11.9 2.7 0.1 15.4 17.9 22.3 11.3 n/a 128.3 n/a 18.2 116.2 1.6 0.0 1.8 0.0 7.3 13.5 0.0 n/a n/a n/a 413 52
    Maltose n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 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
    Manganese (mg) 0.0 0.2 0.4 0.2 0.1 0.0 0.0 0.2 0.2 0.2 0.1 n/a 1.2 n/a 0.0 0.5 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 3 0
    Methionine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.3 n/a 0.7 0.2 0.0 0.0 n/a n/a 0.3 0.1 0.0 n/a n/a n/a 2 0
    Monounsaturated Fat (g) 6.6 0.0 0.0 0.8 0.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.3 n/a 2.4 0.9 0.0 0.0 0.0 0.0 0.0 0.3 2.5 n/a n/a n/a 14 2
    Niacin (mg) 0.0 0.2 0.2 0.3 0.1 0.0 0.0 1.3 1.5 0.6 0.4 n/a 0.8 n/a 0.1 3.3 0.4 0.0 0.0 0.0 0.1 0.1 0.0 n/a n/a n/a 9 1
    Pantothenic acid (mg) 0.0 0.2 0.1 n/a n/a 0.0 0.0 0.3 0.5 0.3 0.0 n/a 0.5 n/a 0.2 0.4 0.0 0.0 0.0 0.0 0.1 0.3 0.0 n/a n/a n/a 3 0
    Phenylalanine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 1.4 n/a 1.3 0.4 0.0 0.0 n/a n/a 0.5 0.2 0.0 n/a n/a n/a 4 1
    Phosphorus (mg) 0.0 46.4 38.4 29.9 14.7 1.5 0.0 44.8 38.7 47.1 20.7 n/a 377.1 n/a 549.8 220.5 8.1 0.0 456.2 0.0 9.9 109.0 0.0 n/a n/a n/a 2,013 252
    Phytosterols (mg) 19.9 24.0 n/a 4.1 1.7 2.0 n/a n/a 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 87.1 n/a n/a n/a 139 17
    Polyunsaturated Fat (g) 0.9 0.0 0.1 0.2 0.1 0.0 0.0 0.1 0.1 0.1 0.0 n/a 0.6 n/a 0.3 1.5 0.0 0.0 0.0 0.0 0.0 0.0 4.9 n/a n/a n/a 9 1
    Potassium (mg) 0.1 233.6 100.6 107.3 45.6 12.6 0.1 409.6 314.4 323.6 153.0 n/a 1,118.3 n/a 75.0 262.6 8.0 0.2 0.2 0.0 107.6 185.0 0.0 n/a n/a n/a 3,457 432
    Proline (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 1.3 n/a 2.9 0.6 0.1 0.0 n/a n/a 0.3 0.4 0.0 n/a n/a n/a 6 1
    Protein (g) 0.0 1.8 1.6 1.1 0.4 0.1 0.0 1.2 1.5 1.5 0.9 n/a 23.1 n/a 27.7 7.4 0.8 0.0 0.0 0.0 7.2 4.1 0.0 n/a n/a n/a 80 10
    Retinol (mcg) 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 n/a 68.2 0.0 0.0 0.0 0.0 0.0 0.0 15.9 0.0 n/a n/a n/a 84 11
    Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.1 0.0 n/a 0.2 n/a 0.3 0.2 0.0 0.0 0.0 0.0 0.3 0.2 0.0 n/a n/a n/a 2 0
    Saturated Fat (g) 1.2 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0.3 n/a 4.9 0.5 0.0 0.0 0.0 0.0 0.0 0.7 1.2 n/a n/a n/a 9 1
    Selenium (mcg) 0.0 0.8 3.6 0.3 0.9 0.0 0.0 0.1 0.1 0.2 0.2 n/a 15.9 n/a 16.5 14.2 2.5 0.0 0.0 0.0 13.2 2.5 0.0 n/a n/a n/a 71 9
    Serine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.1 0.1 0.0 n/a 1.4 n/a 1.5 0.4 0.0 0.0 n/a n/a 0.5 0.2 0.0 n/a n/a n/a 4 1
    Sodium (mg) 0.2 6.4 4.3 10.1 1.3 0.3 0.4 88.3 6.0 9.9 3.2 n/a 2.6 n/a 695.2 32.0 0.1 1,162.7 363.1 314.6 109.6 128.6 0.0 n/a n/a n/a 2,939 367
    Starch n/a 0.0 n/a n/a n/a n/a n/a 1.8 0.0 0.0 n/a n/a 38.9 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 41 5
    Sucrose n/a 1.6 n/a n/a n/a 0.0 n/a 4.6 0.0 0.1 n/a n/a 0.9 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 7 1
    Sugar (g) 0.0 6.8 0.3 0.1 n/a 0.0 0.0 6.1 6.3 3.1 2.3 n/a 0.9 n/a 0.6 0.6 0.0 0.0 0.0 0.0 0.5 5.9 0.0 n/a n/a n/a 33 4
    Theobromine (mg) 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 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
    Thiamin (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.1 0.1 0.1 0.0 n/a 0.5 n/a 0.0 0.4 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 1 0
    Threonine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.2 0.1 0.0 0.0 n/a 0.8 n/a 0.9 0.3 0.0 0.0 n/a n/a 0.3 0.2 0.0 n/a n/a n/a 3 0
    Tocopherol, alpha (mg) 1.3 0.0 0.0 0.2 n/a 0.2 0.0 0.8 2.4 0.1 0.3 n/a 2.4 n/a 0.1 0.4 0.0 0.0 0.0 0.0 0.0 0.1 1.3 n/a n/a n/a 10 1
    Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.1 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 n/a n/a n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 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 n/a n/a n/a n/a 0 0
    Tocopherol, gamma (mg) 0.1 0.0 n/a n/a n/a 0.2 n/a 0.0 0.2 n/a n/a n/a n/a n/a n/a 1.7 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 2 0
    Total Fat (g) 9.0 0.2 0.1 1.3 0.6 0.0 0.0 0.3 0.4 0.4 0.1 n/a 1.7 n/a 8.0 3.3 0.1 0.0 0.0 0.0 0.1 1.1 9.0 n/a n/a n/a 36 4
    Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 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 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 0.0 n/a 0.0 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 0.0 n/a n/a n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.3 n/a 0.3 0.1 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a n/a n/a 1 0
    Tyrosine (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 0.5 n/a 1.2 0.3 0.0 0.0 n/a n/a 0.3 0.2 0.0 n/a n/a n/a 3 0
    Valine (g) 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.1 0.0 0.1 0.0 n/a 1.3 n/a 1.7 0.4 0.0 0.0 n/a n/a 0.5 0.3 0.0 n/a n/a n/a 5 1
    Vitamin A, IU (IU) 0.0 3.2 2.3 76.2 0.0 17.0 0.0 21,383.7 4,665.2 248.0 530.6 n/a 0.0 n/a 235.2 195.8 0.0 0.0 0.0 0.0 0.0 57.6 0.0 n/a n/a n/a 27,415 3,427
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 3.8 0.0 0.9 0.0 1,068.8 233.9 12.4 26.6 n/a 0.0 n/a 68.2 10.1 0.0 0.0 0.0 0.0 0.0 17.2 0.0 n/a n/a n/a 1,442 180
    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 n/a 0.0 n/a 0.6 0.0 0.0 0.0 0.0 0.0 0.1 0.3 0.0 n/a n/a n/a 1 0
    Vitamin B-6 (mg) 0.0 0.2 0.3 0.0 n/a 0.0 0.0 0.2 0.4 0.2 0.1 n/a 0.6 n/a 0.1 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 2 0
    Vitamin C (mg) 0.0 11.8 7.8 0.5 0.8 0.0 0.0 7.6 190.3 22.2 109.1 n/a 2.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.2 0.0 n/a n/a n/a 353 44
    Vitamin D (IU) 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 n/a 5.7 0.0 0.0 0.0 0.0 0.0 0.0 1.2 0.0 n/a n/a n/a 7 1
    Water (g) 0.0 142.6 14.7 0.5 0.3 0.1 14.5 113.0 137.4 117.5 39.5 n/a 161.5 n/a 71.7 9.4 0.9 0.0 0.2 0.0 57.8 110.4 0.0 n/a n/a n/a 992 124
    Zinc (mg) 0.0 0.3 0.3 0.3 0.2 0.0 0.0 0.3 0.4 0.4 0.1 n/a 2.5 n/a 2.1 1.7 0.1 0.0 0.0 0.0 0.0 0.5 0.0 n/a n/a n/a 9 1

    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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