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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2 1/2 lbs (1,135g) boneless skinless chicken breasts |
1 1/2 lbs (683g) boneless skinless chicken thighs |
8 cups (1,896g) water |
8 (24g) garlic cloves |
2 small (140g) onions |
1 teaspoon (6g) salt |
6 tablespoons (81g) olive oil |
6 tablespoons (89g) red wine vinegar |
3 tablespoons (48g) tomato paste |
1 tablespoon (15g) Dijon mustard |
6 (18g) garlic cloves |
1 to taste (0g) fresh ground black pepper |
1 1/2 teaspoons (9g) soy sauce |
1/2 lb (227g) penne |
1 to taste (0g) chicken meat |
14 ounces (397g) chickpeas |
28 ounces (794g) diced tomatoes with juice |
1 lb (454g) fresh spinach leaves |
Total | 1 serving | |
| Alanine (g) | 14.1 | 7.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | n/a | 0.8 | 0.3 | 0.6 | 25 | 4 |
| Alcohol (g) | 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 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 16.3 | 8.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.8 | n/a | 1.8 | 0.2 | 0.7 | 29 | 5 |
| Ash (g) | 13.1 | 6.6 | 1.9 | 0.4 | 0.5 | 6.0 | 0.0 | 0.2 | 1.3 | 0.5 | 0.3 | n/a | 1.6 | 2.7 | n/a | 6.4 | 6.4 | 7.8 | 56 | 9 |
| Aspartic acid (g) | 22.7 | 12.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.1 | n/a | 0.1 | 1.2 | n/a | 2.3 | 1.3 | 1.1 | 41 | 7 |
| Caffeine (mg) | 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 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 56.8 | 68.3 | 56.9 | 43.4 | 32.2 | 1.4 | 0.8 | 5.4 | 17.3 | 8.7 | 32.6 | n/a | 1.8 | 9.1 | n/a | 127.0 | 246.1 | 449.5 | 1,157 | 193 |
| Calories | 1,293.9 | 812.4 | 0.0 | 35.8 | 56.0 | 0.0 | 716.0 | 17.0 | 39.5 | 10.1 | 26.8 | n/a | 5.4 | 810.4 | n/a | 472.3 | 134.9 | 104.4 | 4,535 | 756 |
| Calories (kj) | 5,414.0 | 3,399.6 | 0.0 | 149.5 | 232.4 | 0.0 | 2,996.2 | 70.6 | 165.2 | 41.7 | 112.1 | n/a | 22.6 | 3,391.4 | n/a | 1,972.7 | 571.5 | 440.4 | 18,980 | 3,163 |
| Carbohydrates (g) | 0.0 | 0.0 | 0.0 | 7.9 | 13.1 | 0.0 | 0.0 | 0.2 | 9.1 | 0.8 | 6.0 | n/a | 0.5 | 179.9 | n/a | 89.7 | 31.8 | 16.5 | 356 | 59 |
| Cholesterol (mg) | 726.4 | 566.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1,293 | 215 |
| Copper (mg) | 0.3 | 0.5 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.5 | n/a | 0.7 | 0.5 | 0.6 | 4 | 1 |
| Cystine (g) | 2.5 | 1.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.3 | 0.1 | 0.2 | 5 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 0.5 | 2.4 | 0.0 | 0.0 | 0.0 | 2.0 | 0.5 | 0.4 | n/a | 0.1 | 25.0 | n/a | 17.5 | 7.9 | 10.0 | 66 | 11 |
| Folate (mcg) | 45.4 | 68.3 | 0.0 | 0.7 | 26.6 | 0.0 | 0.0 | n/a | 5.8 | 1.1 | 0.5 | n/a | 1.6 | 56.8 | n/a | 265.9 | 63.5 | 880.8 | 1,417 | 236 |
| Folate, DFE (mcg) | 45.4 | 68.3 | 0.0 | 0.7 | 26.6 | 0.0 | 0.0 | n/a | 5.8 | 1.1 | 0.5 | n/a | 1.6 | 56.8 | n/a | 265.9 | 63.5 | 880.8 | 1,417 | 236 |
| Folate, food (mcg) | 45.4 | 68.3 | 0.0 | 0.7 | 26.6 | 0.0 | 0.0 | n/a | 5.8 | 1.1 | 0.5 | n/a | 1.6 | 56.8 | n/a | 265.9 | 63.5 | 880.8 | 1,417 | 236 |
| Folic acid (mcg) | 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 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 1.8 | n/a | n/a | n/a | 2.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 10.1 | 0.7 | 15 | 3 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | 2.8 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 8.7 | 0.5 | 15 | 2 |
| Glutamic acid (g) | 35.7 | 20.1 | n/a | 0.2 | 0.4 | 0.0 | 0.0 | n/a | 1.0 | 0.1 | 0.1 | n/a | 0.2 | 3.2 | n/a | 3.4 | 3.8 | 1.6 | 70 | 12 |
| Glycine (g) | 10.7 | 6.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | n/a | 0.8 | 0.2 | 0.6 | 20 | 3 |
| Histidine (g) | 9.0 | 4.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.5 | 0.1 | 0.3 | 15 | 2 |
| 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 | 0 | 0 |
| Iron (mg) | 4.2 | 7.1 | 0.0 | 0.4 | 0.3 | 0.0 | 0.5 | 0.4 | 1.4 | 0.2 | 0.3 | n/a | 0.2 | 2.1 | n/a | 5.4 | 7.7 | 12.3 | 43 | 7 |
| Isoleucine (g) | 11.8 | 7.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | n/a | 0.8 | 0.2 | 0.7 | 21 | 4 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 19.9 | 10.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 2.1 | n/a | 1.4 | 0.2 | 1.0 | 35 | 6 |
| Lysine (g) | 23.2 | 11.4 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.5 | n/a | 1.3 | 0.2 | 0.8 | 38 | 6 |
| Magnesium (mg) | 295.1 | 163.8 | 19.0 | 6.0 | 14.0 | 0.1 | 0.0 | 3.6 | 20.2 | 7.4 | 4.5 | n/a | 3.6 | 270.1 | n/a | 115.1 | 87.3 | 358.7 | 1,368 | 228 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 0.2 | 0.1 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | n/a | 0.0 | 1.1 | n/a | 2.4 | 0.6 | 4.1 | 10 | 2 |
| Methionine (g) | 6.3 | 3.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | 0.3 | 0.1 | 0.2 | 11 | 2 |
| Monounsaturated Fat (g) | 8.7 | 8.3 | 0.0 | 0.0 | 0.0 | 0.0 | 59.1 | n/a | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 1.2 | n/a | 1.0 | 0.2 | 0.0 | 79 | 13 |
| Niacin (mg) | 118.4 | 43.2 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 1.5 | 0.1 | 0.1 | n/a | 0.4 | 5.5 | n/a | 0.5 | 5.7 | 3.3 | 179 | 30 |
| Pantothenic acid (mg) | 16.2 | 8.4 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 1.1 | n/a | 1.2 | 0.9 | 0.3 | 29 | 5 |
| Phenylalanine (g) | 9.7 | 5.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | n/a | 1.1 | 0.2 | 0.6 | 18 | 3 |
| Phosphorus (mg) | 2,383.5 | 1,146.9 | 0.0 | 36.7 | 40.6 | 0.0 | 0.0 | 7.2 | 40.0 | 15.9 | 27.5 | n/a | 11.7 | 574.3 | n/a | 357.2 | 150.8 | 222.5 | 5,015 | 836 |
| Phytosterols | n/a | n/a | n/a | n/a | 21.0 | 0.0 | 179.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 40.9 | 241 | 40 |
| Polyunsaturated Fat (g) | 4.5 | 6.6 | 0.0 | 0.1 | 0.0 | 0.0 | 8.5 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 2.1 | n/a | 2.0 | 0.4 | 0.7 | 25 | 4 |
| Potassium (mg) | 4,199.5 | 1,576.9 | 19.0 | 96.2 | 204.4 | 0.5 | 0.8 | 34.9 | 488.4 | 20.7 | 72.2 | n/a | 19.1 | 667.4 | n/a | 682.7 | 1,492.3 | 2,533.3 | 12,108 | 2,018 |
| Proline (g) | 7.7 | 5.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 1.5 | n/a | 0.8 | 0.1 | 0.5 | 16 | 3 |
| Protein (g) | 241.0 | 134.1 | 0.0 | 1.5 | 1.5 | 0.0 | 0.0 | 0.0 | 2.1 | 0.7 | 1.1 | n/a | 0.9 | 16.9 | n/a | 19.6 | 6.2 | 13.0 | 439 | 73 |
| Retinol (mcg) | 102.2 | 136.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 239 | 40 |
| Riboflavin (mg) | 1.1 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.1 | 0.4 | 0.9 | 4 | 1 |
| Saturated Fat (g) | 6.4 | 6.8 | 0.0 | 0.0 | 0.1 | 0.0 | 11.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | n/a | 0.5 | 0.1 | 0.3 | 26 | 4 |
| Selenium (mcg) | 363.2 | 92.2 | 0.0 | 3.4 | 0.7 | 0.0 | 0.0 | n/a | 2.6 | 4.9 | 2.6 | n/a | 0.1 | 17.9 | n/a | 11.1 | 0.8 | 4.5 | 504 | 84 |
| Serine (g) | 9.2 | 4.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | n/a | 1.0 | 0.2 | 0.5 | 17 | 3 |
| Sodium (mg) | 1,316.6 | 587.1 | 56.9 | 4.1 | 5.6 | 2,325.5 | 1.6 | 7.2 | 380.5 | 170.3 | 3.1 | n/a | 502.7 | 6.8 | n/a | 1,186.8 | 1,135.1 | 358.7 | 8,048 | 1,341 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.3 | 2 | 0 |
| Sugar (g) | 0.0 | 0.0 | 0.0 | 0.2 | 5.9 | 0.0 | 0.0 | 0.0 | 5.9 | 0.1 | 0.2 | n/a | 0.2 | n/a | n/a | n/a | 18.9 | 1.9 | 33 | 6 |
| Theobromine (mg) | 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 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.7 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.1 | 0.4 | 0.4 | 3 | 0 |
| Threonine (g) | 10.8 | 5.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | n/a | 0.7 | 0.3 | 0.6 | 19 | 3 |
| Tocopherol, alpha (mg) | 2.2 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 11.6 | n/a | 2.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 5.4 | 9.2 | 33 | 5 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 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 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.9 | 0.5 | n/a | n/a | 0.0 | n/a | 0.7 | n/a | 0.3 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 0.8 | 4 | 1 |
| Total Fat (g) | 29.4 | 26.7 | 0.0 | 0.1 | 0.1 | 0.0 | 81.0 | 0.0 | 0.2 | 0.6 | 0.1 | n/a | 0.0 | 4.7 | n/a | 4.5 | 1.0 | 1.8 | 150 | 25 |
| Trans-monoenoic Fat (g) | 0.1 | 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 | 0 | 0 |
| TransFatty acids (g) | 0.1 | 0.7 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 3.0 | 1.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.2 | 5 | 1 |
| Tyrosine (g) | 8.7 | 4.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | n/a | 0.5 | 0.2 | 0.5 | 15 | 3 |
| Valine (g) | 12.5 | 6.7 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.9 | n/a | 0.8 | 0.1 | 0.7 | 22 | 4 |
| Vitamin A, IU (IU) | 340.5 | 443.7 | 0.0 | 2.2 | 2.8 | 0.0 | 0.0 | 0.0 | 734.5 | 10.7 | 1.6 | n/a | 0.0 | 385.9 | n/a | 83.4 | 928.7 | 42,571.6 | 45,505 | 7,584 |
| Vitamin A, RAE (mcg) | 102.2 | 136.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36.6 | 0.6 | 0.0 | n/a | 0.0 | 20.4 | n/a | 4.0 | 47.6 | 2,129.3 | 2,477 | 413 |
| Vitamin B-12 (mcg) | 2.3 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 8.5 | 2.3 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | n/a | 0.0 | 0.5 | n/a | 1.9 | 0.9 | 0.9 | 16 | 3 |
| Vitamin C (mg) | 13.6 | 0.0 | 0.0 | 7.5 | 10.4 | 0.0 | 0.0 | 0.4 | 10.5 | 0.2 | 5.6 | n/a | 0.0 | 0.0 | n/a | 15.1 | 73.8 | 127.6 | 265 | 44 |
| Vitamin D (IU) | 56.8 | 34.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 91 | 15 |
| Water (g) | 860.2 | 517.5 | 1,894.1 | 14.1 | 124.8 | 0.0 | 0.0 | 84.5 | 35.4 | 12.4 | 10.5 | n/a | 5.9 | 22.7 | n/a | 276.6 | 748.4 | 415.0 | 5,022 | 837 |
| Zinc (mg) | 6.6 | 13.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | n/a | 0.0 | 4.1 | n/a | 4.2 | 1.1 | 2.4 | 33 | 5 |
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