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Nutritional Facts: Moroccan Tofu Couscous

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
1/2 tablespoon (7g)
margarine
1 lb (454g)
firm tofu
16 ounces (500g)
frozen mixed vegetables
15 ounces (425g)
garbanzo beans
1 teaspoon (0g)
vegetable bouillon granules
1 cup (237g)
water
1 teaspoon (2g)
mild curry powder
1/2 teaspoon (1g)
cumin
1 cup (173g)
couscous
Total 1 serving
Alanine (g) 0.0 0.0 1.8 0.7 0.9 n/a n/a n/a n/a 0.6 4 1
Alcohol (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.0 0.0 3.3 1.1 2.0 n/a n/a n/a n/a 0.8 7 1
Ash (g) 0.0 0.1 4.6 3.0 6.8 n/a 0.2 0.1 0.1 1.1 16 3
Aspartic acid (g) 0.0 0.0 4.8 1.8 2.5 n/a n/a n/a n/a 0.9 10 2
Caffeine (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 0.1 2.1 912.5 125.0 136.1 n/a 7.1 9.6 9.8 41.5 1,244 207
Calories 119.3 50.7 317.8 319.9 506.1 n/a 0.0 6.5 3.9 650.5 1,975 329
Calories (kj) 499.4 212.0 1,334.8 1,339.6 2,113.6 n/a 0.0 27.2 16.5 2,721.3 8,264 1,377
Carbohydrates (g) 0.0 0.1 7.7 67.3 96.2 n/a 0.0 1.2 0.5 134.0 307 51
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.0 n/a 1.0 0.5 0.7 n/a 0.0 0.0 0.0 0.4 3 0
Cystine (g) 0.0 0.0 0.1 0.1 0.3 n/a n/a n/a n/a 0.6 1 0
Dietary Fiber (g) 0.0 0.0 4.1 20.0 18.7 n/a 0.0 0.7 0.1 8.7 52 9
Folate (mcg) 0.0 0.1 86.3 145.0 284.9 n/a 0.0 3.1 0.1 34.6 554 92
Folate, DFE (mcg) 0.0 0.1 86.3 145.0 284.9 n/a 0.0 3.1 0.1 34.6 554 92
Folate, food (mcg) 0.0 0.1 86.3 145.0 284.9 n/a 0.0 3.1 0.1 34.6 554 92
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Galactose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glutamic acid (g) 0.0 0.0 7.8 2.3 3.7 n/a n/a n/a n/a 8.0 22 4
Glycine (g) 0.0 0.0 1.7 0.6 0.9 n/a n/a n/a n/a 0.7 4 1
Histidine (g) 0.0 0.0 1.0 0.4 0.6 n/a n/a n/a n/a 0.4 2 0
Iron (mg) 0.1 0.0 7.3 4.7 5.7 n/a 0.0 0.6 0.7 1.9 21 4
Isoleucine (g) 0.0 0.0 2.0 0.8 0.9 n/a n/a n/a n/a 0.9 5 1
Lactose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 0.0 0.0 3.3 1.1 1.5 n/a n/a n/a n/a 1.5 7 1
Lysine (g) 0.0 0.0 2.1 1.0 1.4 n/a n/a n/a n/a 0.4 5 1
Magnesium (mg) 0.0 0.2 168.0 120.0 123.3 n/a 2.4 5.1 3.8 76.1 499 83
Maltose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.0 n/a 2.8 1.2 2.6 n/a 0.0 0.1 0.0 1.3 8 1
Methionine (g) 0.0 0.0 0.5 0.2 0.3 n/a n/a n/a n/a 0.3 1 0
Monounsaturated Fat (g) 9.8 2.8 5.6 0.2 1.1 n/a 0.0 0.1 0.1 0.2 20 3
Niacin (mg) 0.0 0.0 0.5 6.3 0.6 n/a 0.0 0.1 0.0 6.0 13 2
Pantothenic acid (mg) 0.0 0.0 0.5 0.8 1.3 n/a 0.0 n/a n/a 2.2 5 1
Phenylalanine (g) 0.0 0.0 2.0 0.7 1.1 n/a n/a n/a n/a 1.1 5 1
Phosphorus (mg) 0.0 1.6 549.3 294.9 382.8 n/a 0.0 7.0 5.2 294.1 1,535 256
Phytosterols (mg) 29.8 10.3 n/a n/a n/a n/a n/a 1.4 0.7 n/a 42 7
Polyunsaturated Fat (g) 1.4 1.5 8.1 1.2 2.2 n/a 0.0 0.1 0.0 0.4 15 2
Potassium (mg) 0.1 3.0 671.9 1,059.7 731.5 n/a 2.4 30.9 18.8 287.2 2,805 468
Proline (g) 0.0 0.0 2.6 0.4 0.9 n/a n/a n/a n/a 2.4 6 1
Protein (g) 0.0 0.1 37.2 16.6 21.1 n/a 0.0 0.3 0.2 22.1 97 16
Retinol (mcg) 0.0 54.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 54 9
Riboflavin (mg) 0.0 0.0 0.3 0.4 0.1 n/a 0.0 0.0 0.0 0.1 1 0
Saturated Fat (g) 1.9 1.2 3.9 0.5 0.5 n/a 0.0 0.0 0.0 0.2 8 1
Selenium (mcg) 0.0 0.0 44.9 2.0 11.9 n/a 0.0 0.3 0.1 n/a 59 10
Serine (g) 0.0 0.0 2.4 0.8 1.1 n/a n/a n/a n/a 1.0 5 1
Sodium (mg) 0.3 66.5 54.5 234.9 1,271.6 n/a 7.1 1.0 1.8 17.3 1,655 276
Sucrose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Sugar (g) 0.0 0.0 2.7 n/a n/a n/a 0.0 0.1 0.0 n/a 3 0
Theobromine (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.3 0.6 0.1 n/a 0.0 0.0 0.0 0.3 1 0
Threonine (g) 0.0 0.0 1.9 0.7 0.8 n/a n/a n/a n/a 0.6 4 1
Tocopherol, alpha (mg) 1.9 0.2 0.0 n/a n/a n/a 0.0 0.4 0.0 n/a 3 0
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.1 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Total Fat (g) 13.5 5.7 18.9 2.6 4.8 n/a 0.0 0.3 0.2 1.1 47 8
Tryptophan (g) 0.0 0.0 0.6 0.2 0.2 n/a n/a n/a n/a 0.3 1 0
Tyrosine (g) 0.0 0.0 1.7 0.4 0.5 n/a n/a n/a n/a 0.6 3 1
Valine (g) 0.0 0.0 2.1 0.9 0.9 n/a n/a n/a n/a 0.9 5 1
Vitamin A, IU (IU) 0.0 252.2 0.0 25,381.9 89.3 n/a 0.0 19.7 13.3 0.0 25,756 4,293
Vitamin A, RAE (mcg) 0.0 57.7 0.0 1,269.6 4.3 n/a 0.0 1.0 0.7 0.0 1,333 222
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.0 0.3 0.5 2.0 n/a 0.0 0.0 0.0 0.2 3 1
Vitamin C (mg) 0.0 0.0 0.9 52.0 16.2 n/a 0.0 0.2 0.1 0.0 69 12
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
Water (g) 0.0 1.1 385.7 410.3 296.4 n/a 236.8 0.2 0.1 14.8 1,345 224
Zinc (mg) 0.0 0.0 3.8 2.2 4.5 n/a 0.0 0.1 0.1 1.4 12 2

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.

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