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Nutritional Facts: Warm Chilli, Lentil and Pumpkin Salad

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 kg (1,000g)
butternut pumpkin
1 (0g)
chili
1 teaspoon (3g)
garlic
2 teaspoons (4g)
ginger
2 tablespoons (27g)
peanut oil
1 to taste (0g)
salt and pepper
210 g (210g)
lentils
1 (0g)
bay leaves
1 liter (1,002g)
water
1 cup (16g)
coriander leaves
1 (58g)
lemons
1 teaspoon (4g)
caster sugar
1 to taste (0g)
salt and pepper
1 (110g)
red onions
60 ml (52g)
olive oil
Total 1 serving
Alanine (g) 0.4 n/a 0.0 0.0 0.0 n/a 0.8 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.6 n/a 0.0 0.0 0.0 n/a 1.5 n/a n/a n/a n/a n/a n/a 0.1 0.0 2 1
Ash (g) 8.0 n/a 0.0 0.2 0.0 n/a 1.7 0.0 1.0 0.2 0.2 0.0 n/a 0.4 0.0 12 3
Aspartic acid (g) 1.1 n/a 0.0 0.0 0.0 n/a 2.1 n/a n/a n/a n/a n/a n/a 0.1 0.0 3 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.3 n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 480.0 n/a 5.1 4.1 0.0 n/a 39.9 0.5 30.1 10.7 15.1 0.0 n/a 25.3 0.5 611 153
Calories 450.0 n/a 4.2 12.1 238.7 n/a 243.6 0.2 0.0 3.7 16.8 16.3 n/a 44.0 458.3 1,488 372
Calories (kj) 1,880.0 n/a 17.4 50.5 998.7 n/a 1,022.7 0.8 0.0 15.2 70.2 68.0 n/a 182.6 1,917.6 6,224 1,556
Campesterol 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
Carbohydrates (g) 116.9 n/a 0.9 2.6 0.0 n/a 42.3 0.0 0.0 0.6 5.4 4.2 n/a 10.3 0.0 183 46
Cholesterol (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Copper (mg) 0.7 n/a 0.0 0.0 0.0 n/a 0.5 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1 0
Cystine (g) 0.1 n/a 0.0 0.0 0.0 n/a 0.2 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Dietary Fiber (g) 20.0 n/a 0.1 0.5 0.0 n/a 16.6 0.0 0.0 0.4 1.6 0.0 n/a 1.9 0.0 41 10
Folate (mcg) 270.0 n/a 0.1 0.5 0.0 n/a 380.1 0.1 0.0 9.9 6.4 0.0 n/a 20.9 0.0 688 172
Folate, DFE (mcg) 270.0 n/a 0.1 0.5 0.0 n/a 380.1 0.1 0.0 9.9 6.4 0.0 n/a 20.9 0.0 688 172
Folate, food (mcg) 270.0 n/a 0.1 0.5 0.0 n/a 380.1 0.1 0.0 9.9 6.4 0.0 n/a 20.9 0.0 688 172
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Fructose (g) 9.9 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 1.4 n/a 11 3
Galactose (g) 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 0.0 n/a 0 0
Glucose (dextrose) (g) 9.9 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 2.2 n/a 12 3
Glutamic acid (g) 1.7 n/a 0.0 0.0 0.0 n/a 2.9 n/a n/a n/a n/a n/a n/a 0.3 0.0 5 1
Glycine (g) 0.4 n/a 0.0 0.0 0.0 n/a 0.8 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Histidine (g) 0.2 n/a 0.0 0.0 0.0 n/a 0.5 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Hydroxyproline 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 0 0
Iron (mg) 7.0 n/a 0.0 0.7 0.0 n/a 7.0 0.0 0.0 0.3 0.3 0.0 n/a 0.2 0.3 16 4
Isoleucine (g) 0.4 n/a 0.0 0.0 0.0 n/a 0.8 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Lactose (g) 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 0.0 n/a 0 0
Leucine (g) 0.6 n/a 0.0 0.0 0.0 n/a 1.4 n/a n/a n/a n/a n/a n/a 0.0 0.0 2 0
Lysine (g) 0.4 n/a 0.0 0.0 0.0 n/a 1.3 n/a n/a n/a n/a n/a n/a 0.0 0.0 2 0
Magnesium (mg) 340.0 n/a 0.7 7.7 0.0 n/a 75.6 0.1 10.0 4.2 4.6 0.0 n/a 11.0 0.0 454 113
Maltose (g) 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 0.0 n/a 0 0
Manganese (mg) 2.0 n/a 0.0 1.2 n/a n/a 1.0 0.0 0.0 0.1 0.0 0.0 n/a 0.1 0.0 5 1
Methionine (g) 0.1 n/a 0.0 0.0 0.0 n/a 0.2 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Monounsaturated Fat (g) 0.1 n/a 0.0 0.0 12.5 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 37.8 51 13
Niacin (mg) 12.0 n/a 0.0 0.3 0.0 n/a 2.2 0.0 0.0 0.2 0.1 0.0 n/a 0.1 0.0 15 4
Pantothenic acid (mg) 4.0 n/a 0.0 0.0 0.0 n/a 1.3 n/a 0.0 0.1 0.1 0.0 n/a 0.1 0.0 6 1
Phenylalanine (g) 0.4 n/a 0.0 0.0 0.0 n/a 0.9 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Phosphorus (mg) 330.0 n/a 4.3 6.0 0.0 n/a 378.0 0.1 0.0 7.7 9.3 0.0 n/a 31.9 0.0 767 192
Phytosterols n/a n/a n/a 3.0 55.9 n/a n/a n/a n/a 0.8 n/a n/a n/a 16.5 114.6 191 48
Polyunsaturated Fat (g) 0.4 n/a 0.0 0.0 8.6 n/a 0.4 0.0 0.0 0.0 0.1 0.0 n/a 0.0 5.5 15 4
Potassium (mg) 3,520.0 n/a 11.2 47.5 0.0 n/a 774.9 0.3 10.0 83.4 80.0 0.1 n/a 160.6 0.5 4,689 1,172
Proline (g) 0.4 n/a 0.0 0.0 0.0 n/a 0.8 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Protein (g) 10.0 n/a 0.2 0.3 0.0 n/a 18.9 0.0 0.0 0.3 0.6 0.0 n/a 1.2 0.0 32 8
Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.2 n/a 0.0 0.0 0.0 n/a 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Saturated Fat (g) 0.2 n/a 0.0 0.1 4.6 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 7.2 12 3
Selenium (mcg) 5.0 n/a 0.4 2.0 0.0 n/a 5.9 0.0 0.0 0.1 0.2 0.0 n/a 0.6 0.0 14 4
Serine (g) 0.4 n/a 0.0 0.0 0.0 n/a 0.9 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Sodium (mg) 40.0 n/a 0.5 1.0 0.0 n/a 4.2 0.0 30.1 7.4 1.2 0.0 n/a 4.4 1.0 90 22
Starch 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 n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.5 n/a n/a n/a n/a n/a 0 0
Sucrose (g) 2.2 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 4.2 n/a 1.1 n/a 7 2
Sugar (g) 22.0 n/a 0.0 0.1 0.0 n/a 3.8 n/a 0.0 0.1 1.5 4.2 n/a 4.7 0.0 36 9
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 1.0 n/a 0.0 0.0 0.0 n/a 0.4 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.0 1 0
Threonine (g) 0.3 n/a 0.0 0.0 0.0 n/a 0.7 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Tocopherol, alpha (mg) 14.4 n/a 0.0 0.0 4.2 n/a 0.2 n/a 0.0 0.4 0.1 0.0 n/a 0.0 7.4 27 7
Tocopherol, beta n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.1 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.4 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, gamma n/a n/a n/a 0.1 4.3 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.4 5 1
Total Fat (g) 1.0 n/a 0.0 0.2 27.0 n/a 0.8 0.0 0.0 0.1 0.2 0.0 n/a 0.1 51.8 81 20
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 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 n/a n/a n/a 0 0
Tryptophan (g) 0.1 n/a 0.0 0.0 0.0 n/a 0.2 n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tyrosine (g) 0.3 n/a 0.0 0.0 0.0 n/a 0.5 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Valine (g) 0.4 n/a 0.0 0.0 0.0 n/a 0.9 n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Vitamin A, IU (IU) 106,300.0 n/a 0.3 1.1 0.0 n/a 16.8 3.7 0.0 1,079.7 12.8 0.0 n/a 2.2 0.0 107,416 26,854
Vitamin A, RAE (mcg) 5,320.0 n/a 0.0 0.1 0.0 n/a 0.0 0.2 0.0 53.9 0.6 0.0 n/a 0.0 0.0 5,375 1,344
Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 1.5 n/a 0.0 0.0 0.0 n/a 0.4 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.0 2 1
Vitamin C (mg) 210.0 n/a 0.9 0.0 0.0 n/a 3.2 0.0 0.0 4.3 30.7 0.0 n/a 8.1 0.0 257 64
Vitamin D (IU) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Water (g) 864.1 n/a 1.6 0.4 0.0 n/a 146.2 0.0 1,000.8 14.8 51.6 0.0 n/a 98.0 0.0 2,178 544
Zinc (mg) 1.5 n/a 0.0 0.1 0.0 n/a 2.7 0.0 0.0 0.1 0.0 0.0 n/a 0.2 0.0 5 1

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