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 lb (455g) mushrooms |
1/2 head (294g) cauliflower |
1 small (70g) onions |
1 tablespoon (14g) coconut oil |
12 ounces (360g) olives |
12 ounces (343g) cooked lentils |
15 ounces (425g) corn |
15 ounces (307g) black beans |
28 ounces (794g) diced tomatoes |
3 ounces (85g) taco seasoning |
3 medium (816g) yams |
28 ounces (794g) green enchilada sauce |
12 small (552g) tortillas |
1 lb (454g) monterey jack and cheddar cheese blend |
Total | 1 serving | |
| Alanine (g) | 0.9 | 0.3 | 0.0 | 0.0 | 0.2 | 1.3 | 1.3 | 1.1 | 0.2 | n/a | 0.5 | n/a | 1.6 | 3.1 | 11 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.4 | 0.3 | 0.1 | 0.0 | 0.2 | 2.4 | 0.6 | 1.7 | 0.2 | n/a | 1.0 | n/a | 2.0 | 4.2 | 13 | 1 |
| Ash (g) | 3.9 | 2.2 | 0.2 | 0.0 | 8.0 | 2.8 | 3.0 | 3.5 | 4.0 | 32.3 | 6.2 | 24.2 | 13.2 | 16.1 | 120 | 7 |
| Aspartic acid (g) | 0.9 | 0.5 | 0.1 | 0.0 | 0.3 | 3.4 | 1.1 | 3.3 | 1.1 | n/a | 1.2 | n/a | 2.1 | 7.1 | 21 | 1 |
| Beta-sitosterol (mg) | 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 | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 13.7 | 64.7 | 16.1 | 0.0 | 317.0 | 65.1 | 12.8 | 82.9 | 79.4 | n/a | 114.2 | n/a | 712.1 | 3,389.8 | 4,868 | 304 |
| Calories | 100.1 | 73.5 | 28.0 | 117.2 | 414.2 | 397.7 | 408.3 | 405.4 | 142.9 | 159.9 | 946.6 | 198.4 | 1,722.2 | 1,694.9 | 6,809 | 426 |
| Calories (kj) | 423.2 | 305.8 | 116.2 | 490.6 | 1,732.5 | 1,669.7 | 1,705.4 | 1,695.4 | 587.4 | 667.6 | 3,965.8 | 833.5 | 7,203.6 | 7,097.7 | 28,494 | 1,781 |
| Campesterol (mg) | 9.1 | 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 | 9 | 1 |
| Carbohydrates (g) | 14.8 | 14.6 | 6.5 | 0.0 | 22.5 | 69.0 | 89.2 | 72.8 | 30.9 | 47.9 | 224.2 | 49.6 | 283.5 | 3.1 | 929 | 58 |
| 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 | 404.4 | 404 | 25 |
| Copper (mg) | 1.4 | 0.1 | 0.0 | 0.0 | 0.9 | 0.9 | 0.2 | 0.6 | 0.5 | n/a | 1.2 | n/a | 0.8 | 0.1 | 7 | 0 |
| Cystine (g) | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.3 | 0.1 | n/a | 0.1 | n/a | 1.0 | 0.6 | 3 | 0 |
| Dietary Fiber (g) | 4.6 | 5.9 | 1.2 | 0.0 | 11.5 | 27.1 | 10.2 | 26.7 | 9.5 | 16.0 | 31.8 | n/a | 17.1 | 0.0 | 162 | 10 |
| Folate (mcg) | 77.4 | 167.6 | 13.3 | 0.0 | 0.0 | 620.6 | 97.8 | 457.6 | 119.1 | n/a | 130.6 | n/a | 574.1 | 81.8 | 2,340 | 146 |
| Folate, DFE (mcg) | 77.4 | 167.6 | 13.3 | 0.0 | 0.0 | 620.6 | 97.8 | 457.6 | 119.1 | n/a | 130.6 | n/a | 927.4 | 81.8 | 2,693 | 168 |
| Folate, food (mcg) | 77.4 | 167.6 | 13.3 | 0.0 | 0.0 | 620.6 | 97.8 | 457.6 | 119.1 | n/a | 130.6 | n/a | 66.2 | 81.8 | 1,832 | 114 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 507.8 | 0.0 | 508 | 32 |
| Fructose (g) | 0.8 | 2.9 | 0.9 | n/a | n/a | n/a | 3.4 | n/a | 10.9 | n/a | n/a | n/a | n/a | n/a | 19 | 1 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 6.7 | 2.8 | 1.4 | n/a | n/a | n/a | 3.6 | n/a | 9.9 | n/a | n/a | n/a | n/a | n/a | 24 | 2 |
| Glutamic acid (g) | 1.6 | 0.8 | 0.2 | 0.0 | 0.3 | 4.8 | 2.8 | 4.1 | 3.4 | n/a | 1.4 | n/a | 15.7 | 27.2 | 62 | 4 |
| Glycine (g) | 0.4 | 0.2 | 0.0 | 0.0 | 0.2 | 1.3 | 0.6 | 1.1 | 0.2 | n/a | 0.4 | n/a | 1.7 | 1.9 | 8 | 0 |
| Histidine (g) | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 0.9 | 0.4 | 0.8 | 0.1 | n/a | 0.3 | n/a | 1.1 | 3.9 | 8 | 0 |
| Iron (mg) | 2.3 | 1.2 | 0.1 | 0.0 | 11.9 | 11.4 | 1.9 | 6.5 | 2.1 | 5.7 | 4.2 | n/a | 18.4 | 3.3 | 69 | 4 |
| Isoleucine (g) | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 1.3 | 0.6 | 1.2 | 0.1 | n/a | 0.4 | n/a | 1.7 | 6.9 | 13 | 1 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.5 | 0.3 | 0.0 | 0.0 | 0.2 | 2.2 | 1.5 | 2.2 | 0.2 | n/a | 0.8 | n/a | 3.3 | 10.7 | 22 | 1 |
| Lysine (g) | 0.5 | 0.6 | 0.0 | 0.0 | 0.1 | 2.2 | 0.6 | 1.9 | 0.2 | n/a | 0.5 | n/a | 1.2 | 9.3 | 17 | 1 |
| Magnesium (mg) | 41.0 | 44.1 | 7.0 | 0.0 | 14.4 | 123.4 | 110.6 | 215.0 | 87.3 | n/a | 146.9 | n/a | 121.4 | 122.7 | 1,034 | 65 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.2 | 0.5 | 0.1 | 0.0 | 0.1 | 1.7 | 0.7 | 1.4 | 0.9 | n/a | 3.0 | n/a | 2.7 | 0.0 | 11 | 1 |
| Methionine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.4 | 0.0 | n/a | 0.2 | n/a | 0.9 | 2.9 | 5 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.8 | 28.4 | 0.2 | 1.6 | 0.1 | 0.2 | n/a | 0.0 | n/a | 21.5 | 39.8 | 93 | 6 |
| Niacin (mg) | 16.4 | 1.5 | 0.1 | 0.0 | 0.1 | 3.6 | 7.2 | 1.6 | 4.7 | n/a | 4.5 | n/a | 19.7 | 0.4 | 60 | 4 |
| Pantothenic acid (mg) | 6.8 | 2.0 | 0.1 | 0.0 | 0.1 | 2.2 | 3.4 | 0.7 | 0.7 | n/a | 2.5 | n/a | 0.9 | 1.0 | 20 | 1 |
| Phenylalanine (g) | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | 1.5 | 0.7 | 1.5 | 0.2 | n/a | 0.6 | n/a | 2.4 | 5.9 | 13 | 1 |
| Phosphorus (mg) | 391.3 | 129.4 | 20.3 | 0.0 | 10.8 | 617.1 | 327.5 | 430.0 | 190.5 | n/a | 399.8 | n/a | 684.5 | 2,017.5 | 5,219 | 326 |
| Phytosterols | n/a | 52.9 | 10.5 | 11.7 | n/a | n/a | n/a | n/a | 55.6 | n/a | n/a | n/a | n/a | n/a | 131 | 8 |
| Polyunsaturated Fat (g) | 0.7 | 0.0 | 0.0 | 0.2 | 3.3 | 0.6 | 2.6 | 0.7 | 0.7 | n/a | 0.5 | n/a | 8.7 | 4.1 | 22 | 1 |
| Potassium (mg) | 1,447.0 | 879.1 | 102.2 | 0.0 | 28.8 | 1,265.1 | 927.1 | 1,090.4 | 1,881.3 | n/a | 5,467.2 | n/a | 855.6 | 368.1 | 14,312 | 894 |
| Proline (g) | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 1.3 | 1.3 | 1.2 | 0.1 | n/a | 0.4 | n/a | 5.4 | 12.5 | 23 | 1 |
| Protein (g) | 14.1 | 5.6 | 0.8 | 0.0 | 3.0 | 30.9 | 14.5 | 27.2 | 7.0 | 0.0 | 12.2 | 0.0 | 45.8 | 111.2 | 272 | 17 |
| Retinol (mcg) | 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 | 872.4 | 872 | 55 |
| Riboflavin (mg) | 1.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.2 | 0.2 | n/a | 0.2 | n/a | 1.5 | 1.8 | 6 | 0 |
| Saturated Fat (g) | 0.2 | 0.2 | 0.0 | 11.8 | 5.1 | 0.2 | 0.8 | 0.4 | 0.2 | 0.0 | 0.2 | 0.0 | 10.4 | 86.6 | 116 | 7 |
| Selenium (mcg) | 42.3 | 1.8 | 0.4 | 0.0 | 3.2 | 9.6 | 0.9 | 3.7 | 0.0 | n/a | 5.7 | n/a | 122.5 | 65.9 | 256 | 16 |
| Serine (g) | 0.4 | 0.3 | 0.0 | 0.0 | 0.1 | 1.4 | 0.7 | 1.5 | 0.2 | n/a | 0.6 | n/a | 2.4 | 6.5 | 14 | 1 |
| Sodium (mg) | 22.8 | 88.2 | 2.8 | 0.0 | 2,647.4 | 6.9 | 4.3 | 3.1 | 39.7 | 6,861.7 | 65.3 | 4,961.2 | 3,510.7 | 2,435.6 | 20,650 | 1,291 |
| Starch (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 30.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 30 | 2 |
| Stigmasterol (mg) | 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 | 0 | 0 |
| Sucrose (g) | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 11.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 12 | 1 |
| Sugar (g) | 9.0 | 5.6 | 3.0 | 0.0 | 0.0 | 6.2 | 19.3 | n/a | 20.9 | 16.0 | 4.0 | 49.6 | 10.6 | 2.3 | 146 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.4 | 0.7 | 0.3 | n/a | 0.8 | n/a | 3.0 | 0.1 | 6 | 0 |
| Threonine (g) | 0.5 | 0.2 | 0.0 | 0.0 | 0.1 | 1.1 | 0.6 | 1.1 | 0.2 | n/a | 0.4 | n/a | 1.4 | 4.0 | 10 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.2 | 0.0 | 0.0 | 5.9 | 0.4 | 0.4 | n/a | 4.3 | n/a | 2.8 | n/a | 1.0 | 1.2 | 16 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 1.5 | 0.8 | 0.1 | 13.6 | 38.5 | 1.3 | 6.4 | 1.7 | 1.6 | 0.0 | 1.1 | 0.0 | 42.8 | 137.6 | 247 | 15 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | 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 |
| Tryptophan (g) | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.3 | 0.0 | n/a | 0.1 | n/a | 0.6 | 1.4 | 3 | 0 |
| Tyrosine (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.8 | 0.5 | 0.8 | 0.1 | n/a | 0.3 | n/a | 1.5 | 5.4 | 10 | 1 |
| Valine (g) | 1.1 | 0.4 | 0.0 | 0.0 | 0.1 | 1.5 | 0.8 | 1.4 | 0.1 | n/a | 0.5 | n/a | 2.0 | 7.4 | 15 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 1.4 | 0.0 | 1,451.6 | 27.4 | 1,118.5 | 18.4 | 6,612.2 | 7,978.4 | 995.5 | n/a | 0.0 | 3,494.3 | 21,698 | 1,356 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 72.0 | 0.0 | 55.3 | 0.0 | 333.4 | n/a | 49.0 | n/a | 0.0 | 899.7 | 1,409 | 88 |
| Vitamin B-12 (mcg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3.8 | 4 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.5 | 0.1 | 0.0 | 0.0 | 0.6 | 0.6 | 0.2 | 0.6 | n/a | 1.9 | n/a | 0.3 | 0.4 | 6 | 0 |
| Vitamin C (mg) | 9.6 | 141.7 | 5.2 | 0.0 | 3.2 | 5.1 | 23.4 | 0.0 | 108.7 | 38.3 | 98.7 | n/a | 0.0 | 0.0 | 434 | 27 |
| Vitamin D (IU) | 31.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 100.0 | 132 | 8 |
| Water (g) | 420.7 | 270.7 | 62.4 | 0.0 | 288.1 | 238.8 | 312.2 | 201.9 | 750.3 | 4.8 | 572.3 | 720.0 | 166.8 | 186.3 | 4,195 | 262 |
| Zinc (mg) | 2.4 | 0.8 | 0.1 | 0.0 | 0.8 | 4.4 | 2.6 | 3.4 | 1.3 | n/a | 1.6 | n/a | 3.0 | 13.6 | 34 | 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.