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 (1,135g) butternut squash |
6 tablespoons (81g) olive oil |
3 (9g) garlic cloves |
1 teaspoon (6g) sea salt |
1 teaspoon (2g) pepper |
1 teaspoon (2g) red pepper flakes |
1 teaspoon (2g) turmeric |
1 tablespoon (4g) parsley |
1 tablespoon (1g) cilantro |
1 pinch (0g) cinnamon |
1 (110g) onions |
2 (426g) potatoes |
1 quart (0g) stock |
1 cup (245g) yogurt |
1/4 cup (34g) pine nuts |
1/4 teaspoon (1g) turmeric |
1 tablespoon (14g) butter |
1 (3g) garlic cloves |
1 (15g) green onions |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.4 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Alcohol (g) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.4 | n/a | 0.3 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Ash (g) | 9.1 | 0.0 | 0.1 | 6.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 4.6 | n/a | 1.8 | 0.9 | 0.0 | 0.3 | 0.0 | 0.1 | 24 | 6 |
| Aspartic acid (g) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 2.0 | n/a | 0.7 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Beta-sitosterol | 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 | 0.6 | n/a | n/a | 1 | 0 |
| Caffeine (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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 544.8 | 0.8 | 16.3 | 1.4 | 10.2 | 2.7 | 4.0 | 5.2 | 0.7 | 1.3 | 25.3 | 51.1 | n/a | 296.5 | 5.4 | 1.0 | 3.4 | 5.4 | 10.8 | 986 | 247 |
| Calories | 510.8 | 716.0 | 13.4 | 0.0 | 5.8 | 5.7 | 7.8 | 1.4 | 0.2 | 0.3 | 44.0 | 328.0 | n/a | 149.5 | 227.1 | 1.9 | 101.8 | 4.5 | 4.8 | 2,123 | 531 |
| Calories (kj) | 2,133.8 | 2,996.2 | 56.1 | 0.0 | 24.2 | 24.0 | 32.6 | 5.7 | 1.0 | 1.4 | 182.6 | 1,367.5 | n/a | 629.7 | 950.4 | 8.1 | 425.9 | 18.7 | 20.3 | 8,878 | 2,219 |
| Campesterol | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 132.7 | 0.0 | 3.0 | 0.0 | 1.5 | 1.0 | 1.4 | 0.2 | 0.0 | 0.1 | 10.3 | 74.4 | n/a | 11.4 | 4.4 | 0.4 | 0.0 | 1.0 | 1.1 | 243 | 61 |
| 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 | n/a | 31.9 | 0.0 | 0.0 | 30.5 | 0.0 | 0.0 | 62 | 16 |
| Copper (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Dietary Fiber (g) | 22.7 | 0.0 | 0.2 | 0.0 | 0.6 | 0.5 | 0.5 | 0.1 | 0.0 | 0.1 | 1.9 | 9.4 | n/a | 0.0 | 1.2 | 0.1 | 0.0 | 0.1 | 0.4 | 38 | 9 |
| Folate (mcg) | 306.5 | 0.0 | 0.3 | 0.0 | 0.4 | 1.9 | 0.9 | 5.8 | 0.6 | 0.0 | 20.9 | 68.2 | n/a | 17.2 | 11.5 | 0.2 | 0.4 | 0.1 | 9.6 | 444 | 111 |
| Folate, DFE (mcg) | 306.5 | 0.0 | 0.3 | 0.0 | 0.4 | 1.9 | 0.9 | 5.8 | 0.6 | 0.0 | 20.9 | 68.2 | n/a | 17.2 | 11.5 | 0.2 | 0.4 | 0.1 | 9.6 | 444 | 111 |
| Folate, food (mcg) | 306.5 | 0.0 | 0.3 | 0.0 | 0.4 | 1.9 | 0.9 | 5.8 | 0.6 | 0.0 | 20.9 | 68.2 | n/a | 17.2 | 11.5 | 0.2 | 0.4 | 0.1 | 9.6 | 444 | 111 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 11.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1.4 | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 14 | 3 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 11.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 2.2 | 1.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 15 | 4 |
| Glutamic acid (g) | 2.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | 1.5 | n/a | 1.7 | 1.0 | n/a | 0.0 | 0.0 | 0.1 | 7 | 2 |
| Glycine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | 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) | 7.9 | 0.5 | 0.2 | 0.0 | 0.2 | 0.1 | 0.9 | 0.2 | 0.0 | 0.0 | 0.2 | 3.3 | n/a | 0.1 | 1.9 | 0.2 | 0.0 | 0.1 | 0.2 | 16 | 4 |
| Isoleucine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | n/a | 0.9 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Lysine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | n/a | 0.8 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Magnesium (mg) | 385.9 | 0.0 | 2.3 | 0.1 | 3.9 | 2.7 | 4.2 | 1.9 | 0.3 | 0.1 | 11.0 | 98.0 | n/a | 29.4 | 84.7 | 1.1 | 0.3 | 0.8 | 3.0 | 630 | 157 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.3 | 0.0 | 0.2 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | n/a | 0.0 | 3.0 | 0.0 | 0.0 | 0.1 | 0.0 | 7 | 2 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 59.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 6.3 | 0.0 | 3.0 | 0.0 | 0.0 | 71 | 18 |
| Niacin (mg) | 13.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 4.5 | n/a | 0.2 | 1.5 | 0.0 | 0.0 | 0.0 | 0.1 | 20 | 5 |
| Pantothenic acid (mg) | 4.5 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | n/a | 1.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Phenylalanine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 374.6 | 0.0 | 13.8 | 0.0 | 3.6 | 5.3 | 5.9 | 2.2 | 0.5 | 0.1 | 31.9 | 242.8 | n/a | 232.8 | 194.1 | 1.5 | 3.4 | 4.6 | 5.6 | 1,122 | 281 |
| Phytosterols | n/a | 179.0 | n/a | 0.0 | 2.1 | 1.5 | 1.8 | 0.2 | 0.1 | 0.0 | 16.5 | 21.3 | n/a | n/a | 47.6 | 0.5 | n/a | n/a | n/a | 271 | 68 |
| Polyunsaturated Fat (g) | 0.5 | 8.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | 11.5 | 0.0 | 0.4 | 0.0 | 0.0 | 22 | 5 |
| Potassium (mg) | 3,995.2 | 0.8 | 36.1 | 0.5 | 30.6 | 36.3 | 55.6 | 21.1 | 5.2 | 0.6 | 160.6 | 1,793.5 | n/a | 379.8 | 201.5 | 13.9 | 3.4 | 12.0 | 41.4 | 6,788 | 1,697 |
| Proline (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 1.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Protein (g) | 11.4 | 0.0 | 0.6 | 0.0 | 0.2 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 1.2 | 8.6 | n/a | 8.5 | 4.6 | 0.0 | 0.1 | 0.2 | 0.3 | 36 | 9 |
| 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 | n/a | 66.2 | 0.0 | 0.0 | 95.3 | 0.0 | 0.0 | 161 | 40 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.2 | 11.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 5.1 | 1.7 | 0.0 | 7.3 | 0.0 | 0.0 | 26 | 6 |
| Selenium (mcg) | 5.7 | 0.0 | 1.3 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 1.3 | n/a | 5.4 | 0.2 | 0.0 | 0.1 | 0.4 | 0.1 | 15 | 4 |
| Serine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.5 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Sodium (mg) | 45.4 | 1.6 | 1.5 | 2,325.5 | 0.5 | 0.5 | 0.8 | 2.1 | 0.5 | 0.0 | 4.4 | 25.6 | n/a | 112.7 | 0.7 | 0.2 | 101.4 | 0.5 | 2.4 | 2,626 | 657 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 65.8 | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | 66 | 17 |
| Stigmasterol | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose (g) | 2.5 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 1.1 | 0.7 | n/a | n/a | 1.2 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Sugar (g) | 25.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 4.7 | 3.3 | n/a | 11.4 | 1.2 | 0.0 | 0.0 | 0.0 | 0.3 | 46 | 12 |
| Theobromine (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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 16.3 | 11.6 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 3.1 | 0.0 | 0.3 | 0.0 | 0.1 | 32 | 8 |
| Tocopherol, beta | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.7 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3.8 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Total Fat (g) | 1.1 | 81.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | 8.0 | 23.1 | 0.1 | 11.5 | 0.0 | 0.0 | 126 | 31 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.4 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Valine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | n/a | 0.7 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin A, IU (IU) | 120,650.5 | 0.0 | 0.8 | 0.0 | 12.6 | 749.0 | 0.0 | 320.1 | 67.5 | 0.4 | 2.2 | 8.5 | n/a | 242.6 | 9.8 | 0.0 | 354.9 | 0.3 | 149.6 | 122,569 | 30,642 |
| Vitamin A, RAE (mcg) | 6,038.2 | 0.0 | 0.0 | 0.0 | 0.6 | 37.5 | 0.0 | 16.0 | 3.4 | 0.0 | 0.0 | 0.0 | n/a | 66.2 | 0.3 | 0.0 | 97.1 | 0.0 | 7.5 | 6,267 | 1,567 |
| 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 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 1.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Vitamin C (mg) | 238.4 | 0.0 | 2.8 | 0.0 | 0.0 | 1.4 | 0.6 | 5.1 | 0.3 | 0.0 | 8.1 | 83.9 | n/a | 1.2 | 0.3 | 0.1 | 0.0 | 0.9 | 2.8 | 346 | 86 |
| 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 | 0.0 | n/a | 4.9 | 0.0 | 0.0 | 8.5 | 0.0 | 0.0 | 13 | 3 |
| Water (g) | 980.8 | 0.0 | 5.3 | 0.0 | 0.3 | 0.1 | 0.2 | 3.3 | 0.9 | 0.0 | 98.0 | 338.0 | n/a | 215.4 | 0.8 | 0.1 | 2.3 | 1.8 | 13.5 | 1,661 | 415 |
| Zinc (mg) | 1.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.2 | n/a | 1.4 | 2.2 | 0.0 | 0.0 | 0.0 | 0.1 | 7 | 2 |
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