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 teaspoon (5g) canola oil |
1 tablespoon (8g) minced garlic cloves |
1 (110g) onions |
2 1/2 cups (593g) water |
2 teaspoons (12g) salt |
1 teaspoon (2g) black pepper |
2 cups (340g) quinoa |
2 cups (298g) grape tomatoes |
1/2 cup (75g) green bell peppers |
1/2 cup (75g) red peppers |
1 cup (180g) asparagus |
1 (196g) yellow squash |
Total | 1 serving | |
Alanine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 3.7 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 4 | 0 |
Ash (g) | 0.0 | 0.1 | 0.4 | 0.6 | 12.0 | 0.1 | 8.1 | 1.5 | 0.3 | 0.4 | 1.1 | 1.1 | 26 | 2 |
Aspartic acid | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 3.9 | 0.4 | 0.2 | 0.2 | 1.0 | 0.3 | 6 | 1 |
Beta-sitosterol (mg) | 18.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 2 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 15.1 | 25.3 | 17.8 | 2.9 | 10.2 | 159.8 | 29.8 | 7.5 | 5.2 | 41.4 | 31.4 | 346 | 29 |
Calories | 39.8 | 12.5 | 44.0 | 0.0 | 0.0 | 5.8 | 1,251.2 | 53.6 | 14.9 | 23.1 | 39.6 | 33.3 | 1,518 | 126 |
Calories (kj) | 166.5 | 52.1 | 182.6 | 0.0 | 0.0 | 24.2 | 5,232.6 | 220.5 | 62.6 | 96.1 | 169.2 | 137.2 | 6,343 | 529 |
Campesterol (mg) | 10.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 11 | 1 |
Carbohydrates (g) | 0.0 | 2.8 | 10.3 | 0.0 | 0.0 | 1.5 | 218.1 | 11.6 | 3.5 | 4.5 | 7.4 | 6.1 | 266 | 22 |
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 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | 3 | 0 |
Cystine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.2 | 1.9 | 0.0 | 0.0 | 0.6 | 23.8 | 3.6 | 1.3 | 1.6 | 3.6 | 2.0 | 38 | 3 |
Folate (mcg) | 0.0 | 0.3 | 20.9 | 0.0 | 0.0 | 0.4 | 625.6 | 44.7 | 7.5 | 34.3 | 268.2 | 47.0 | 1,049 | 87 |
Folate, DFE (mcg) | 0.0 | 0.3 | 20.9 | 0.0 | 0.0 | 0.4 | 625.6 | 44.7 | 7.5 | 34.3 | 268.2 | 47.0 | 1,049 | 87 |
Folate, food (mcg) | 0.0 | 0.3 | 20.9 | 0.0 | 0.0 | 0.4 | 625.6 | 44.7 | 7.5 | 34.3 | 268.2 | 47.0 | 1,049 | 87 |
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 |
Fructose | n/a | n/a | 1.4 | n/a | n/a | 0.0 | n/a | 4.1 | 0.8 | 1.7 | 1.4 | 2.7 | 12 | 1 |
Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 2.2 | n/a | n/a | 0.0 | n/a | 3.7 | 0.9 | 1.4 | 0.8 | 2.1 | 11 | 1 |
Glutamic acid | n/a | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 6.3 | 1.3 | 0.1 | 0.2 | 0.5 | 0.3 | 9 | 1 |
Glycine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 3 | 0 |
Histidine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 15.5 | 0.8 | 0.3 | 0.3 | 1.6 | 0.7 | 20 | 2 |
Isoleucine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.7 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 2 | 0 |
Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Leucine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.9 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 3 | 0 |
Lysine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.6 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 3 | 0 |
Magnesium (mg) | 0.0 | 2.1 | 11.0 | 5.9 | 0.1 | 3.9 | 669.8 | 32.8 | 7.5 | 8.9 | 25.2 | 35.3 | 803 | 67 |
Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 6.9 | 0.3 | 0.1 | 0.1 | 0.3 | 0.3 | 9 | 1 |
Methionine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 1 |
Niacin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 5.2 | 1.8 | 0.4 | 0.7 | 2.0 | 0.9 | 11 | 1 |
Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.6 | 0.3 | 0.1 | 0.2 | 0.4 | 0.4 | 4 | 0 |
Phenylalanine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 2 | 0 |
Phosphorus (mg) | 0.0 | 12.8 | 31.9 | 0.0 | 0.0 | 3.6 | 1,553.8 | 71.5 | 14.9 | 19.4 | 97.2 | 74.5 | 1,880 | 157 |
Phytosterols | n/a | n/a | 16.5 | n/a | 0.0 | 2.1 | n/a | 20.9 | 6.7 | n/a | n/a | n/a | 46 | 4 |
Polyunsaturated Fat (g) | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.2 | 0.2 | 0.0 | 0.1 | 0.2 | 0.2 | 13 | 1 |
Potassium (mg) | 0.0 | 33.5 | 160.6 | 5.9 | 1.0 | 30.6 | 1,914.2 | 706.3 | 130.4 | 157.2 | 403.2 | 511.6 | 4,054 | 338 |
Proline | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 3 | 0 |
Protein (g) | 0.0 | 0.5 | 1.2 | 0.0 | 0.0 | 0.2 | 48.0 | 2.6 | 0.6 | 0.7 | 4.3 | 2.4 | 61 | 5 |
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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.2 | 2 | 0 |
Saturated Fat (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 3 | 0 |
Selenium (mcg) | 0.0 | 1.2 | 0.6 | 0.0 | 0.0 | 0.1 | 28.9 | 0.0 | 0.0 | 0.1 | 11.0 | 0.4 | 42 | 4 |
Serine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 2 | 0 |
Sodium (mg) | 0.0 | 1.4 | 4.4 | 17.8 | 4,651.0 | 0.5 | 17.0 | 14.9 | 2.2 | 3.0 | 25.2 | 15.7 | 4,753 | 396 |
Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | 177.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 178 | 15 |
Stigmasterol (mg) | 0.1 | 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 | n/a | 1.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 1 | 0 |
Sugar (g) | 0.0 | 0.1 | 4.7 | 0.0 | 0.0 | 0.0 | n/a | 7.8 | 1.8 | 3.1 | 2.3 | 4.9 | 25 | 2 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 2 | 0 |
Threonine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 2 | 0 |
Tocopherol, alpha (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.3 | 1.6 | 0.3 | 1.2 | 2.7 | 0.2 | 15 | 1 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Tocopherol, gamma (mg) | 1.2 | n/a | 0.0 | n/a | n/a | 0.2 | 15.5 | 0.4 | 0.0 | 0.1 | 0.4 | n/a | 18 | 1 |
Total Fat (g) | 4.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 20.6 | 0.6 | 0.1 | 0.2 | 0.4 | 0.6 | 27 | 2 |
Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tryptophan | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
Tyrosine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
Valine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 3 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.8 | 2.2 | 0.0 | 0.0 | 12.6 | 47.6 | 2,482.3 | 275.7 | 2,332.6 | 1,810.8 | 392.0 | 7,357 | 613 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 3.4 | 125.2 | 13.4 | 117.0 | 90.0 | 19.6 | 369 | 31 |
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 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.7 | 0.2 | 0.2 | 0.2 | 0.1 | 0.3 | 3 | 0 |
Vitamin C (mg) | 0.0 | 2.6 | 8.1 | 0.0 | 0.0 | 0.0 | n/a | 40.8 | 59.9 | 95.1 | 13.9 | 35.1 | 256 | 21 |
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 | 4.9 | 98.0 | 591.9 | 0.0 | 0.3 | 45.2 | 281.7 | 69.9 | 68.7 | 166.7 | 185.8 | 1,513 | 126 |
Zinc (mg) | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 10.5 | 0.5 | 0.1 | 0.2 | 1.1 | 0.6 | 13 | 1 |
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