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.
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1 (0g) fresh pumpkin |
2 large (300g) onions |
1/4 cup (55g) dark sesame oil |
2 cloves (6g) garlic |
3 cups (552g) quick-cooking barley |
3 cups (720g) chicken stock |
3 cups (711g) water |
32 ounces (907g) chickpeas |
32 ounces (907g) navy beans |
1 tablespoon (3g) dried oregano |
2 teaspoons (1g) dried basil |
1 teaspoon (1g) dried rosemary |
1/2 cup (160g) orange marmalade |
2 tablespoons (28g) light brown sugar |
1/2 cup (30g) parsley |
1/4 cup (72g) soy sauce |
1 teaspoon (6g) salt |
1/2 teaspoon (1g) white pepper |
1 tablespoon (0g) hot chili oil |
Total | 1 serving | |
| Alanine | n/a | 0.1 | 0.0 | 0.0 | 2.7 | n/a | n/a | 1.9 | 3.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.4 | 0.0 | n/a | n/a | 9 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.3 | 0.0 | 0.0 | 3.5 | n/a | n/a | 4.2 | 3.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | 12 | 1 |
| Ash | n/a | 1.1 | 0.0 | 0.1 | 12.6 | 4.5 | 0.7 | 14.6 | 11.8 | 0.2 | 0.2 | 0.1 | 0.3 | 0.1 | 0.7 | 12.8 | 6.0 | 0.0 | n/a | 66 | 5 |
| Aspartic acid | n/a | 0.3 | 0.0 | 0.0 | 4.3 | n/a | n/a | 5.3 | 9.6 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.6 | 0.0 | n/a | n/a | 20 | 2 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium | n/a | 69.0 | 0.0 | 10.9 | 182.2 | 21.6 | 21.3 | 290.3 | 626.0 | 47.9 | 31.4 | 14.1 | 60.8 | 22.9 | 41.4 | 14.4 | 1.4 | 3.2 | n/a | 1,459 | 122 |
| Calories | n/a | 120.0 | 481.8 | 8.9 | 1,954.1 | 259.2 | 0.0 | 1,079.6 | 1,270.2 | 8.0 | 3.3 | 3.7 | 393.6 | 104.9 | 10.8 | 43.2 | 0.0 | 3.6 | n/a | 5,745 | 479 |
| Calories (kj) | n/a | 498.0 | 2,016.0 | 37.4 | 8,175.1 | 1,087.2 | 0.0 | 4,509.1 | 5,307.5 | 33.2 | 13.7 | 15.3 | 1,646.4 | 438.8 | 45.3 | 180.7 | 0.0 | 14.9 | n/a | 24,019 | 2,002 |
| Carbohydrates | n/a | 28.0 | 0.0 | 2.0 | 405.6 | 25.4 | 0.0 | 205.1 | 236.3 | 2.1 | 0.7 | 0.7 | 106.1 | 27.1 | 1.9 | 4.0 | 0.0 | 0.8 | n/a | 1,046 | 87 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 21.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 22 | 2 |
| Copper | n/a | 0.1 | 0.0 | 0.0 | 2.7 | 0.4 | 0.1 | 1.6 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 7 | 1 |
| Cystine | n/a | 0.0 | 0.0 | 0.0 | 1.5 | n/a | n/a | 0.6 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 3 | 0 |
| Dietary Fiber | n/a | 5.1 | 0.0 | 0.1 | 95.5 | 0.0 | 0.0 | 39.9 | 95.3 | 1.3 | 0.5 | 0.5 | 1.1 | 0.0 | 1.0 | 0.6 | 0.0 | 0.3 | n/a | 241 | 20 |
| Folate | n/a | 57.0 | 0.0 | 0.2 | 104.9 | 36.0 | 0.0 | 607.9 | 1,270.2 | 7.1 | 4.3 | 3.4 | 14.4 | 0.3 | 45.6 | 13.0 | 0.0 | 0.1 | n/a | 2,164 | 180 |
| Folate, DFE | n/a | 57.0 | 0.0 | 0.2 | 104.9 | 36.0 | 0.0 | 607.9 | 1,270.2 | 7.1 | 4.3 | 3.4 | 14.4 | 0.3 | 45.6 | 13.0 | 0.0 | 0.1 | n/a | 2,164 | 180 |
| Folate, food | n/a | 57.0 | 0.0 | 0.2 | 104.9 | 36.0 | 0.0 | 607.9 | 1,270.2 | 7.1 | 4.3 | 3.4 | 14.4 | 0.3 | 45.6 | 13.0 | 0.0 | 0.1 | n/a | 2,164 | 180 |
| Folic acid | n/a | 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 3.9 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 5.9 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Glutamic acid | n/a | 0.8 | 0.0 | 0.0 | 18.0 | n/a | n/a | 7.9 | 11.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.7 | 0.0 | n/a | n/a | 40 | 3 |
| Glycine | n/a | 0.1 | 0.0 | 0.0 | 2.5 | n/a | n/a | 1.9 | 3.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | 8 | 1 |
| Histidine | n/a | 0.0 | 0.0 | 0.0 | 1.6 | n/a | n/a | 1.2 | 1.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 5 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron | n/a | 0.6 | 0.0 | 0.1 | 19.9 | 1.5 | 0.0 | 12.2 | 21.4 | 1.1 | 1.3 | 0.3 | 0.2 | 0.2 | 1.9 | 1.7 | 0.0 | 0.2 | n/a | 63 | 5 |
| Isoleucine | n/a | 0.0 | 0.0 | 0.0 | 2.5 | n/a | n/a | 1.9 | 3.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | 8 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.1 | 0.0 | 0.0 | 4.7 | n/a | n/a | 3.2 | 6.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.5 | 0.0 | n/a | n/a | 15 | 1 |
| Lysine | n/a | 0.1 | 0.0 | 0.0 | 2.6 | n/a | n/a | 3.0 | 4.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.5 | 0.0 | n/a | n/a | 11 | 1 |
| Magnesium | n/a | 30.0 | 0.0 | 1.5 | 734.2 | 28.8 | 7.1 | 263.1 | 480.8 | 8.1 | 10.0 | 2.4 | 3.2 | 2.5 | 15.0 | 28.8 | 0.1 | 1.1 | n/a | 1,617 | 135 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.4 | n/a | 0.1 | 10.7 | n/a | 0.0 | 5.5 | 4.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | n/a | 22 | 2 |
| Methionine | n/a | 0.0 | 0.0 | 0.0 | 1.3 | n/a | n/a | 0.6 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 3 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 21.6 | 0.0 | 1.6 | 4.2 | 0.0 | 2.3 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 31 | 3 |
| Niacin | n/a | 0.3 | 0.0 | 0.0 | 25.4 | 11.4 | 0.0 | 1.3 | 5.9 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 2.8 | 0.0 | 0.0 | n/a | 48 | 4 |
| Pantothenic acid | n/a | 0.4 | 0.0 | 0.0 | 1.6 | n/a | 0.0 | 2.7 | 2.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | n/a | n/a | 8 | 1 |
| Phenylalanine | n/a | 0.1 | 0.0 | 0.0 | 3.9 | n/a | n/a | 2.4 | 4.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | 11 | 1 |
| Phosphorus | n/a | 87.0 | 0.0 | 9.2 | 1,457.3 | 194.4 | 0.0 | 816.5 | 1,306.5 | 4.4 | 3.8 | 0.8 | 6.4 | 1.1 | 17.4 | 93.6 | 0.0 | 2.1 | n/a | 4,001 | 333 |
| Phytosterols | n/a | 45.0 | 471.4 | n/a | n/a | n/a | n/a | n/a | n/a | 6.1 | 1.5 | 0.6 | n/a | n/a | 1.5 | n/a | 0.0 | 0.7 | n/a | 527 | 44 |
| Polyunsaturated Fat | n/a | 0.1 | 22.7 | 0.0 | 6.1 | 1.5 | 0.0 | 4.6 | 4.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 40 | 3 |
| Potassium | n/a | 438.0 | 0.0 | 24.1 | 2,495.0 | 756.0 | 7.1 | 1,560.5 | 3,529.3 | 37.8 | 36.8 | 10.6 | 59.2 | 36.7 | 166.2 | 152.6 | 0.5 | 0.9 | n/a | 9,311 | 776 |
| Proline | n/a | 0.0 | 0.0 | 0.0 | 8.2 | n/a | n/a | 1.9 | 4.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.6 | 0.0 | n/a | n/a | 15 | 1 |
| Protein | n/a | 3.3 | 0.0 | 0.4 | 68.9 | 18.1 | 0.0 | 44.9 | 74.7 | 0.3 | 0.3 | 0.1 | 0.5 | 0.0 | 0.9 | 7.6 | 0.0 | 0.1 | n/a | 220 | 18 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 7.2 | 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 | 7 | 1 |
| Riboflavin | n/a | 0.1 | 0.0 | 0.0 | 1.6 | 0.6 | 0.0 | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
| Saturated Fat | n/a | 0.1 | 7.7 | 0.0 | 2.7 | 2.3 | 0.0 | 1.1 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 15 | 1 |
| Selenium | n/a | 1.5 | 0.0 | 0.9 | 208.1 | 15.8 | 0.0 | 25.4 | 26.3 | 0.1 | 0.0 | 0.1 | 1.0 | 0.3 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 280 | 23 |
| Serine | n/a | 0.1 | 0.0 | 0.0 | 2.9 | n/a | n/a | 2.3 | 4.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | 10 | 1 |
| Sodium | n/a | 12.0 | 0.0 | 1.0 | 66.2 | 1,029.6 | 21.3 | 2,712.7 | 2,150.2 | 0.8 | 1.1 | 0.6 | 89.6 | 7.7 | 16.8 | 4,021.9 | 2,325.5 | 0.1 | n/a | 12,457 | 1,038 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 139.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 140 | 12 |
| Sucrose | n/a | 3.0 | n/a | n/a | n/a | n/a | n/a | n/a | 3.4 | 0.0 | 0.0 | n/a | n/a | 26.1 | n/a | n/a | n/a | n/a | n/a | 32 | 3 |
| Sugar | n/a | 12.7 | 0.0 | 0.1 | 4.4 | 11.4 | 0.0 | n/a | 3.4 | 0.1 | 0.0 | n/a | 96.0 | 26.8 | 0.3 | 1.2 | 0.0 | n/a | n/a | 156 | 13 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin | n/a | 0.1 | 0.0 | 0.0 | 3.6 | 0.3 | 0.0 | 0.3 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
| Threonine | n/a | 0.1 | 0.0 | 0.0 | 2.3 | n/a | n/a | 1.7 | 2.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | 7 | 1 |
| Tocopherol, alpha | n/a | 0.1 | 0.8 | 0.0 | 3.1 | 0.2 | 0.0 | n/a | 0.1 | 0.5 | 0.1 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 5 | 0 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 11.6 | 0.7 | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 13 | 1 |
| Total Fat | n/a | 0.3 | 54.5 | 0.0 | 12.7 | 8.6 | 0.0 | 10.3 | 5.6 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 93 | 8 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 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 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 1.1 | n/a | n/a | 0.4 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 3 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | 0.0 | 2.0 | n/a | n/a | 1.1 | 1.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 5 | 0 |
| Valine | n/a | 0.1 | 0.0 | 0.0 | 3.4 | n/a | n/a | 1.9 | 4.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.4 | 0.0 | n/a | n/a | 10 | 1 |
| Vitamin A, IU | n/a | 6.0 | 0.0 | 0.5 | 121.4 | 21.6 | 0.0 | 190.5 | 0.0 | 51.0 | 10.4 | 34.6 | 99.2 | 0.0 | 2,527.2 | 0.0 | 0.0 | 0.0 | n/a | 3,063 | 255 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 0.0 | 5.5 | 7.2 | 0.0 | 9.1 | 0.0 | 2.6 | 0.5 | 1.7 | 4.8 | 0.0 | 126.3 | 0.0 | 0.0 | 0.0 | n/a | 158 | 13 |
| Vitamin B-12 | n/a | 0.0 | 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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 | n/a | 0.4 | 0.0 | 0.1 | 1.8 | 0.4 | 0.0 | 4.3 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 8 | 1 |
| Vitamin C | n/a | 22.2 | 0.0 | 1.9 | 0.0 | 1.4 | 0.0 | 34.5 | n/a | 0.1 | 0.0 | 0.7 | 7.7 | 0.0 | 39.9 | 0.0 | 0.0 | 0.3 | n/a | 109 | 9 |
| Vitamin D | n/a | 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water | n/a | 267.3 | 0.0 | 3.5 | 52.1 | 663.5 | 710.3 | 632.3 | 578.9 | 0.3 | 0.1 | 0.1 | 53.1 | 0.4 | 26.3 | 47.5 | 0.0 | 0.1 | n/a | 3,036 | 253 |
| Zinc | n/a | 0.5 | 0.0 | 0.1 | 15.3 | 1.0 | 0.0 | 9.6 | 9.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 37 | 3 |
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.