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.
2 teaspoons (9g) olive oil |
1 1/2 cups (240g) onions |
2 (6g) garlic cloves |
1/2 teaspoon (3g) sea salt |
1/4 teaspoon (1g) cracked black pepper |
4 small (472g) zucchini |
30 ounces (850g) diced tomatoes |
1 1/2 cups (224g) corn |
6 cups (1,422g) water |
8 ounces (227g) green beans |
1/2 cup (84g) orzo pasta |
1 cup (43g) fresh basil |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.7 | n/a | 0.2 | 0.4 | 0.1 | 2 | 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 | 0 | 0 |
Arginine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | 0.2 | 0.4 | 0.1 | 2 | 0 |
Ash (g) | 0.0 | 0.8 | 0.1 | 3.0 | 0.0 | 2.7 | 4.3 | 1.6 | 1.4 | 1.5 | 0.7 | 0.6 | 17 | 3 |
Aspartic acid (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.7 | 1.1 | 0.6 | n/a | 0.6 | 0.5 | 0.1 | 4 | 1 |
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 |
Calcium (mg) | 0.1 | 55.2 | 10.9 | 0.7 | 2.5 | 75.5 | 85.0 | 6.7 | 42.7 | 83.9 | 17.6 | 76.5 | 457 | 76 |
Calories | 79.6 | 96.0 | 8.9 | 0.0 | 1.4 | 80.2 | 153.1 | 214.6 | 0.0 | 70.3 | 311.6 | 9.9 | 1,026 | 171 |
Calories (kj) | 332.9 | 398.4 | 37.4 | 0.0 | 6.0 | 330.4 | 629.4 | 896.2 | 0.0 | 297.1 | 1,304.5 | 40.7 | 4,273 | 712 |
Carbohydrates (g) | 0.0 | 22.4 | 2.0 | 0.0 | 0.4 | 14.7 | 33.1 | 46.9 | 0.0 | 15.8 | 62.7 | 1.1 | 199 | 33 |
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 |
Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.1 | 0.1 | 0.2 | 0.2 | 0.2 | 2 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0 | 0 |
Dietary Fiber (g) | 0.0 | 4.1 | 0.1 | 0.0 | 0.1 | 4.7 | 10.2 | 5.4 | 0.0 | 6.1 | 2.7 | 0.7 | 34 | 6 |
Folate (mcg) | 0.0 | 45.6 | 0.2 | 0.0 | 0.1 | 113.3 | 127.6 | 51.4 | 0.0 | 74.8 | 199.1 | 29.4 | 641 | 107 |
Folate, DFE (mcg) | 0.0 | 45.6 | 0.2 | 0.0 | 0.1 | 113.3 | 127.6 | 51.4 | 0.0 | 74.8 | 328.4 | 29.4 | 771 | 128 |
Folate, food (mcg) | 0.0 | 45.6 | 0.2 | 0.0 | 0.1 | 113.3 | 127.6 | 51.4 | 0.0 | 74.8 | 15.1 | 29.4 | 458 | 76 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 184.0 | 0.0 | 184 | 31 |
Fructose | n/a | 3.1 | n/a | n/a | 0.0 | 6.5 | 11.7 | 1.8 | n/a | 3.2 | 0.1 | 0.0 | 26 | 4 |
Galactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0 | 0 |
Glucose (dextrose) | n/a | 4.7 | n/a | n/a | 0.0 | 5.1 | 10.6 | 1.9 | n/a | 3.4 | 0.1 | 0.0 | 26 | 4 |
Glutamic acid (g) | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.6 | 3.7 | 1.5 | n/a | 0.4 | 3.9 | 0.1 | 11 | 2 |
Glycine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | 0.1 | 0.4 | 0.1 | 1 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.1 | 0.3 | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 0.1 | 0.5 | 0.1 | 0.0 | 0.1 | 1.7 | 2.3 | 1.0 | 0.0 | 2.3 | 2.8 | 1.4 | 12 | 2 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | 0.1 | 0.4 | 0.0 | 1 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Leucine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.8 | n/a | 0.3 | 0.8 | 0.1 | 3 | 0 |
Lysine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.3 | n/a | 0.2 | 0.3 | 0.0 | 1 | 0 |
Magnesium (mg) | 0.0 | 24.0 | 1.5 | 0.0 | 1.0 | 85.0 | 93.6 | 58.1 | 14.2 | 56.7 | 44.5 | 27.7 | 406 | 68 |
Maltose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 1.6 | 0.0 | 2 | 0 |
Manganese (mg) | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.8 | 1.0 | 0.4 | 0.0 | 0.5 | 0.8 | 0.5 | 4 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0 | 0 |
Monounsaturated Fat (g) | 6.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 8 | 1 |
Niacin (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 2.1 | 5.1 | 3.8 | 0.0 | 1.7 | 6.0 | 0.4 | 19 | 3 |
Pantothenic acid (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1.0 | 0.8 | 1.8 | 0.0 | 0.5 | 0.4 | 0.1 | 5 | 1 |
Phenylalanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | n/a | 0.2 | 0.6 | 0.1 | 2 | 0 |
Phosphorus (mg) | 0.0 | 69.6 | 9.2 | 0.0 | 0.9 | 179.4 | 204.1 | 172.1 | 0.0 | 86.2 | 158.8 | 24.2 | 904 | 151 |
Phytosterols (mg) | 19.9 | 36.0 | n/a | 0.0 | 0.5 | n/a | 59.5 | n/a | n/a | n/a | n/a | n/a | 116 | 19 |
Polyunsaturated Fat (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.7 | 1.3 | 0.0 | 0.3 | 0.5 | 0.2 | 4 | 1 |
Potassium (mg) | 0.1 | 350.4 | 24.1 | 0.2 | 7.6 | 1,231.9 | 2,015.7 | 487.2 | 14.2 | 478.6 | 187.3 | 127.6 | 4,925 | 821 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.7 | n/a | 0.2 | 1.3 | 0.0 | 3 | 0 |
Protein (g) | 0.0 | 2.6 | 0.4 | 0.0 | 0.1 | 5.7 | 7.5 | 7.6 | 0.0 | 4.2 | 11.0 | 1.4 | 40 | 7 |
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 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | 0.2 | 0.3 | 0.0 | 1 | 0 |
Saturated Fat (g) | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.4 | 0.0 | 0.1 | 0.2 | 0.0 | 3 | 0 |
Selenium (mcg) | 0.0 | 1.2 | 0.9 | 0.0 | 0.0 | 0.9 | 0.0 | 0.4 | 0.0 | 1.4 | 53.1 | 0.1 | 58 | 10 |
Serine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.4 | n/a | 0.2 | 0.5 | 0.0 | 2 | 0 |
Sodium (mg) | 0.2 | 9.6 | 1.0 | 1,162.7 | 0.1 | 37.8 | 42.5 | 2.2 | 42.7 | 13.6 | 5.0 | 1.7 | 1,319 | 220 |
Starch | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 16.0 | n/a | 2.0 | 52.5 | n/a | 70 | 12 |
Sucrose | n/a | 2.4 | n/a | n/a | 0.0 | 0.2 | 0.0 | 6.1 | n/a | 0.8 | 0.4 | 0.0 | 10 | 2 |
Sugar (g) | 0.0 | 10.2 | 0.1 | 0.0 | 0.0 | 11.8 | 22.4 | 10.1 | 0.0 | 7.4 | 2.2 | 0.1 | 64 | 11 |
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 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.2 | 0.0 | 0.2 | 0.7 | 0.0 | 2 | 0 |
Threonine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | n/a | 0.2 | 0.4 | 0.0 | 1 | 0 |
Tocopherol, alpha (mg) | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 4.6 | 0.2 | 0.0 | 0.9 | 0.1 | 0.3 | 8 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 1.0 | 0.4 | n/a | n/a | 0.7 | 0.1 | 2 | 0 |
Total Fat (g) | 9.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.5 | 1.7 | 3.4 | 0.0 | 0.5 | 1.3 | 0.3 | 18 | 3 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.3 | n/a | 0.1 | 0.2 | 0.0 | 1 | 0 |
Valine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.4 | n/a | 0.2 | 0.5 | 0.1 | 2 | 0 |
Vitamin A, IU (IU) | 0.0 | 4.8 | 0.5 | 0.0 | 3.1 | 944.0 | 7,084.5 | 587.8 | 0.0 | 1,565.0 | 0.0 | 2,281.3 | 12,471 | 2,079 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 47.2 | 357.2 | 29.1 | 0.0 | 79.4 | 0.0 | 114.2 | 627 | 105 |
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 |
Vitamin B-6 (mg) | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.8 | 0.7 | 0.3 | 0.0 | 0.3 | 0.1 | 0.1 | 3 | 0 |
Vitamin C (mg) | 0.0 | 17.8 | 1.9 | 0.0 | 0.0 | 84.5 | 116.5 | 12.3 | 0.0 | 27.7 | 0.0 | 7.8 | 268 | 45 |
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 | 0 | 0 |
Water (g) | 0.0 | 213.9 | 3.5 | 0.0 | 0.1 | 447.4 | 803.9 | 164.1 | 1,420.6 | 204.9 | 8.3 | 39.8 | 3,306 | 551 |
Zinc (mg) | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 1.5 | 1.4 | 1.4 | 0.0 | 0.5 | 1.2 | 0.4 | 7 | 1 |
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