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 tablespoon (14g) olive oil |
1 (110g) onions |
2 stalks (80g) celery |
1 (196g) zucchini |
1 (196g) summer squash |
1 cup (70g) mushrooms |
1/2 cup (75g) green peppers |
2 (6g) garlic cloves |
15 ounces (425g) diced tomatoes |
8 ounces (229g) tomato sauce |
1 tablespoon (17g) Worcestershire sauce |
1 teaspoon (7g) honey |
1/2 teaspoon (1g) chili powder |
1/2 teaspoon (0g) celery salt |
1 to taste (0g) hot sauce |
2 teaspoons (5g) cornstarch |
4 cups (740g) basmati rice |
1/2 cup (30g) parsley |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 3.4 | 0.1 | 4 | 1 |
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 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 4.5 | 0.0 | 5 | 1 |
Ash (g) | 0.0 | 0.4 | 0.6 | 1.1 | 1.2 | 0.6 | 0.3 | 0.1 | 2.1 | 4.6 | 0.3 | 0.0 | 0.2 | n/a | n/a | 0.0 | 11.3 | 0.7 | 24 | 6 |
Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.3 | 0.3 | 0.1 | 0.2 | 0.0 | 0.6 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 5.5 | 0.1 | 8 | 2 |
Beta-sitosterol | 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 | 0 | 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 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.1 | 25.3 | 32.0 | 31.4 | 29.4 | 2.1 | 7.5 | 10.9 | 42.5 | 29.7 | 18.2 | 0.4 | 4.5 | n/a | n/a | 0.1 | 170.2 | 41.4 | 446 | 111 |
Calories | 119.3 | 44.0 | 12.8 | 33.3 | 31.4 | 15.4 | 14.9 | 8.9 | 76.5 | 54.9 | 13.3 | 21.1 | 3.8 | n/a | n/a | 20.3 | 2,738.0 | 10.8 | 3,219 | 805 |
Calories (kj) | 499.4 | 182.6 | 53.6 | 137.2 | 135.2 | 65.1 | 62.6 | 37.4 | 314.7 | 228.6 | 55.4 | 88.1 | 15.9 | n/a | n/a | 85.0 | 11,455.2 | 45.3 | 13,461 | 3,365 |
Campesterol | n/a | n/a | n/a | n/a | n/a | 1.4 | 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 |
Carbohydrates (g) | 0.0 | 10.3 | 2.4 | 6.1 | 6.6 | 2.3 | 3.5 | 2.0 | 16.5 | 12.3 | 3.3 | 5.7 | 0.7 | n/a | n/a | 4.9 | 571.6 | 1.9 | 650 | 162 |
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 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.0 | 0.0 | 3 | 1 |
Cystine (g) | 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 | n/a | n/a | 0.0 | 0.7 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.9 | 1.3 | 2.0 | 2.2 | 0.7 | 1.3 | 0.1 | 5.1 | 3.4 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | 25.9 | 1.0 | 45 | 11 |
Folate (mcg) | 0.0 | 20.9 | 28.8 | 47.0 | 56.8 | 11.9 | 7.5 | 0.2 | 63.8 | 25.1 | 1.4 | 0.1 | 0.4 | n/a | n/a | 0.0 | 148.0 | 45.6 | 458 | 114 |
Folate, DFE (mcg) | 0.0 | 20.9 | 28.8 | 47.0 | 56.8 | 11.9 | 7.5 | 0.2 | 63.8 | 25.1 | 1.4 | 0.1 | 0.4 | n/a | n/a | 0.0 | 148.0 | 45.6 | 458 | 114 |
Folate, food (mcg) | 0.0 | 20.9 | 28.8 | 47.0 | 56.8 | 11.9 | 7.5 | 0.2 | 63.8 | 25.1 | 1.4 | 0.1 | 0.4 | n/a | n/a | 0.0 | 148.0 | 45.6 | 458 | 114 |
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 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 1.4 | 0.4 | 2.7 | 1.9 | 0.1 | 0.8 | n/a | 5.8 | 3.8 | n/a | 2.8 | 0.1 | n/a | n/a | n/a | n/a | n/a | 20 | 5 |
Galactose | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Glucose (dextrose) | n/a | 2.2 | 0.4 | 2.1 | 1.5 | 1.0 | 0.9 | n/a | 5.3 | 5.3 | n/a | 2.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | 21 | 5 |
Glutamic acid (g) | 0.0 | 0.3 | 0.1 | 0.3 | 0.2 | 0.2 | 0.1 | 0.0 | 1.8 | 1.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 12.0 | 0.1 | 17 | 4 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.9 | 0.0 | 3 | 1 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.5 | 0.0 | 2 | 0 |
Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
Iron (mg) | 0.1 | 0.2 | 0.2 | 0.7 | 0.7 | 0.4 | 0.3 | 0.1 | 1.1 | 2.3 | 0.9 | 0.0 | 0.2 | n/a | n/a | 0.0 | 10.9 | 1.9 | 20 | 5 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.5 | 0.0 | 3 | 1 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 4.9 | 0.1 | 6 | 1 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.2 | 0.1 | 3 | 1 |
Magnesium (mg) | 0.0 | 11.0 | 8.8 | 35.3 | 33.3 | 6.3 | 7.5 | 1.5 | 46.8 | 36.6 | 2.2 | 0.1 | 2.0 | n/a | n/a | 0.2 | 1,058.2 | 15.0 | 1,265 | 316 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.3 | 0.3 | 0.0 | 0.1 | 0.1 | 0.5 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 27.7 | 0.0 | 30 | 7 |
Methionine (g) | 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 | n/a | n/a | 0.0 | 1.3 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 7.8 | 0.1 | 18 | 5 |
Niacin (mg) | 0.0 | 0.1 | 0.3 | 0.9 | 1.0 | 2.5 | 0.4 | 0.0 | 2.5 | 2.2 | 0.1 | 0.0 | 0.2 | n/a | n/a | 0.0 | 37.7 | 0.4 | 48 | 12 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.2 | 0.4 | 0.3 | 1.0 | 0.1 | 0.0 | 0.4 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 11.0 | 0.1 | 14 | 4 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 3.0 | 0.0 | 4 | 1 |
Phosphorus (mg) | 0.0 | 31.9 | 19.2 | 74.5 | 74.5 | 60.2 | 14.9 | 9.2 | 102.1 | 59.4 | 10.2 | 0.3 | 4.1 | n/a | n/a | 0.7 | 2,464.2 | 17.4 | 2,943 | 736 |
Phytosterols (mg) | 29.8 | 16.5 | 4.8 | n/a | n/a | n/a | 6.7 | n/a | 29.8 | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 1.5 | 90 | 23 |
Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 7.7 | 0.0 | 10 | 3 |
Potassium (mg) | 0.1 | 160.6 | 208.0 | 511.6 | 513.5 | 222.6 | 130.4 | 24.1 | 1,007.8 | 756.6 | 136.0 | 3.6 | 26.3 | n/a | n/a | 0.2 | 1,650.2 | 166.2 | 5,518 | 1,379 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.8 | 0.1 | 3 | 1 |
Protein (g) | 0.0 | 1.2 | 0.6 | 2.4 | 2.4 | 2.2 | 0.6 | 0.4 | 3.7 | 3.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 58.8 | 0.9 | 76 | 19 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.3 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.7 | 0.0 | 2 | 0 |
Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 4.3 | 0.0 | 7 | 2 |
Selenium (mcg) | 0.0 | 0.6 | 0.3 | 0.4 | 0.4 | 6.5 | 0.0 | 0.9 | 0.0 | 0.5 | 0.1 | 0.1 | 0.3 | n/a | n/a | 0.1 | 173.2 | 0.0 | 183 | 46 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 3.0 | 0.0 | 4 | 1 |
Sodium (mg) | 0.3 | 4.4 | 64.0 | 15.7 | 3.9 | 3.5 | 2.2 | 1.0 | 21.3 | 1,197.7 | 166.6 | 0.3 | 22.1 | n/a | n/a | 0.5 | 51.8 | 16.8 | 1,572 | 393 |
Starch | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Stigmasterol | 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 | 0 | 0 |
Sucrose | n/a | 1.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.6 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 6.3 | n/a | 8 | 2 |
Sugar (g) | 0.0 | 4.7 | 1.5 | 4.9 | 4.3 | 1.4 | 1.8 | 0.1 | 11.2 | 9.7 | 1.7 | 5.7 | 0.1 | n/a | n/a | 0.0 | 6.3 | 0.3 | 54 | 13 |
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 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 3.0 | 0.0 | 4 | 1 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.2 | 0.0 | 3 | 1 |
Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.2 | 0.2 | 0.2 | 0.0 | 0.3 | 0.0 | 2.3 | 3.2 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | 8.9 | 0.2 | 18 | 5 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 1 | 0 |
Total Fat (g) | 13.5 | 0.1 | 0.1 | 0.6 | 0.4 | 0.2 | 0.1 | 0.0 | 0.9 | 0.4 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 21.6 | 0.2 | 38 | 10 |
Trans-monoenoic Fat | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 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 | n/a | n/a | 0.0 | 0.7 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.2 | 0.0 | 3 | 1 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 3.4 | 0.1 | 4 | 1 |
Vitamin A, IU (IU) | 0.0 | 2.2 | 359.2 | 392.0 | 392.0 | 0.0 | 275.7 | 0.5 | 3,542.3 | 989.7 | 13.4 | 0.0 | 400.3 | n/a | n/a | 0.0 | 0.0 | 2,527.2 | 8,894 | 2,224 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 17.6 | 19.6 | 19.6 | 0.0 | 13.4 | 0.0 | 178.6 | 50.3 | 0.9 | 0.0 | 20.0 | n/a | n/a | 0.0 | 0.0 | 126.3 | 446 | 112 |
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 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.3 | 0.4 | 0.1 | 0.2 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 3.8 | 0.0 | 6 | 1 |
Vitamin C (mg) | 0.0 | 8.1 | 2.5 | 35.1 | 33.3 | 1.5 | 59.9 | 1.9 | 58.3 | 16.0 | 2.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 39.9 | 259 | 65 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
Water (g) | 0.0 | 98.0 | 76.3 | 185.8 | 185.5 | 64.7 | 69.9 | 3.5 | 401.9 | 208.3 | 13.4 | 1.2 | 0.1 | n/a | n/a | 0.4 | 76.7 | 26.3 | 1,412 | 353 |
Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.6 | 0.6 | 0.4 | 0.1 | 0.1 | 0.7 | 0.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 14.9 | 0.3 | 19 | 5 |
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