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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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