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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2 tablespoons (19g) green chili peppers |
1 cup (160g) onions |
1 1/2 teaspoons (3g) ground cumin |
1 teaspoon (2g) ground coriander |
1/2 teaspoon (1g) dried oregano |
1/2 teaspoon (3g) salt |
2 tablespoons (27g) vegetable oil |
1/2 cup (64g) carrots |
2 cups (266g) sweet potatoes |
2 cups (300g) potatoes |
3 cups (711g) water |
1 cup (149g) red bell peppers |
1 cup (180g) chopped tomatoes |
1 cup (330g) corn kernels |
1 cup (124g) zucchini |
2 ounces (57g) neufchatel cheese |
1/2 cup (57g) sharp cheddar cheese |
1 cup (244g) milk |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.9 | 0.1 | 0.2 | 0.4 | 0.3 | 2 | 0 |
| Alcohol (g) | 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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | n/a | 0.1 | 0.0 | 0.4 | 0.1 | 0.2 | 0.5 | 0.3 | 2 | 0 |
| Ash (g) | 0.1 | 0.6 | 0.2 | 0.1 | 0.0 | 3.0 | 0.0 | 0.6 | 2.6 | 3.2 | 0.7 | 0.7 | 0.9 | 1.6 | 0.7 | 0.8 | 2.2 | 1.8 | 20 | 3 |
| Aspartic acid (g) | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 1.4 | n/a | 0.4 | 0.2 | 0.8 | 0.2 | 0.5 | 0.9 | 0.6 | 6 | 1 |
| Caffeine (mg) | 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 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 3.4 | 36.8 | 29.3 | 12.8 | 8.0 | 0.7 | 0.0 | 21.1 | 79.8 | 36.0 | 21.3 | 10.4 | 18.0 | 13.2 | 19.8 | 66.5 | 407.4 | 290.4 | 1,075 | 179 |
| Calories | 7.5 | 64.0 | 11.8 | 5.4 | 1.3 | 0.0 | 240.4 | 26.2 | 228.8 | 231.0 | 0.0 | 46.2 | 32.4 | 290.4 | 21.1 | 143.7 | 227.7 | 156.2 | 1,734 | 289 |
| Calories (kj) | 31.3 | 265.6 | 49.4 | 22.4 | 5.5 | 0.0 | 1,006.1 | 110.7 | 954.9 | 963.0 | 0.0 | 192.2 | 133.2 | 1,217.7 | 86.8 | 601.5 | 951.5 | 653.9 | 7,246 | 1,208 |
| Carbohydrates (g) | 1.8 | 14.9 | 1.4 | 1.0 | 0.3 | 0.0 | 0.0 | 6.1 | 53.5 | 52.4 | 0.0 | 9.0 | 7.0 | 68.7 | 3.9 | 2.0 | 0.7 | 11.3 | 234 | 39 |
| 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 | 0.0 | 0.0 | 42.0 | 59.3 | 34.2 | 136 | 23 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 0.3 | 2.7 | 0.3 | 0.8 | 0.2 | 0.0 | 0.0 | 1.8 | 8.0 | 6.6 | 0.0 | 3.1 | 2.2 | 7.9 | 1.2 | 0.0 | 0.0 | 0.0 | 35 | 6 |
| Folate (mcg) | 4.3 | 30.4 | 0.3 | 0.0 | 1.2 | 0.0 | 0.0 | 12.2 | 29.3 | 48.0 | 0.0 | 68.5 | 27.0 | 118.8 | 29.8 | 8.0 | 10.2 | 12.2 | 400 | 67 |
| Folate, DFE (mcg) | 4.3 | 30.4 | 0.3 | 0.0 | 1.2 | 0.0 | 0.0 | 12.2 | 29.3 | 48.0 | 0.0 | 68.5 | 27.0 | 118.8 | 29.8 | 8.0 | 10.2 | 12.2 | 400 | 67 |
| Folate, food (mcg) | 4.3 | 30.4 | 0.3 | 0.0 | 1.2 | 0.0 | 0.0 | 12.2 | 29.3 | 48.0 | 0.0 | 68.5 | 27.0 | 118.8 | 29.8 | 8.0 | 10.2 | 12.2 | 400 | 67 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 2.1 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 1.9 | 0.8 | n/a | 3.4 | 2.5 | n/a | 1.7 | 0.0 | n/a | n/a | 13 | 2 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.2 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 2.6 | 1.0 | n/a | 2.9 | 2.3 | n/a | 1.3 | 0.0 | n/a | n/a | 14 | 2 |
| Glutamic acid (g) | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 1.0 | n/a | 0.3 | 0.8 | 2.0 | 0.2 | 1.1 | 3.4 | 1.7 | 12 | 2 |
| Glycine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.2 | 0.2 | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.5 | 0.2 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.3 | 2.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.2 | 1.6 | 2.3 | 0.0 | 0.6 | 0.5 | 1.4 | 0.5 | 0.1 | 0.4 | 0.1 | 11 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.3 | 0.9 | 0.5 | 3 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.8 | 0.1 | n/a | 2 | 0 |
| Leucine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | n/a | 0.1 | 0.0 | 1.1 | 0.1 | 0.6 | 1.3 | 0.8 | 5 | 1 |
| Lysine (g) | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | n/a | 0.1 | 0.0 | 0.4 | 0.1 | 0.5 | 1.2 | 0.6 | 4 | 1 |
| Magnesium (mg) | 4.7 | 16.0 | 11.5 | 5.9 | 1.4 | 0.0 | 0.0 | 7.7 | 66.5 | 69.0 | 7.1 | 17.9 | 19.8 | 59.4 | 22.3 | 5.7 | 15.8 | 31.7 | 362 | 60 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.7 | 0.5 | 0.0 | 0.2 | 0.2 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Methionine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.4 | 0.2 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 7.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | 3.3 | 5.3 | 2.6 | 20 | 3 |
| Niacin (mg) | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 1.5 | 3.2 | 0.0 | 1.5 | 1.1 | 5.7 | 0.6 | 0.1 | 0.0 | 0.2 | 15 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 2.1 | 0.9 | 0.0 | 0.5 | 0.2 | 0.9 | 0.3 | 0.3 | 0.2 | 0.8 | 7 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.5 | 0.1 | 0.3 | 0.7 | 0.4 | 3 | 0 |
| Phosphorus (mg) | 8.6 | 46.4 | 15.7 | 7.4 | 0.7 | 0.0 | 0.0 | 22.4 | 125.0 | 171.0 | 0.0 | 38.7 | 43.2 | 227.7 | 47.1 | 78.4 | 289.3 | 226.9 | 1,349 | 225 |
| Phytosterols | n/a | 24.0 | 2.1 | 0.8 | 1.0 | 0.0 | 263.3 | n/a | 31.9 | 15.0 | n/a | n/a | 12.6 | n/a | n/a | n/a | n/a | 0.0 | 351 | 58 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 14.9 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 1.2 | 0.1 | 0.6 | 0.5 | 0.3 | 18 | 3 |
| Potassium (mg) | 63.8 | 233.6 | 56.3 | 22.8 | 6.3 | 0.2 | 0.0 | 204.8 | 896.4 | 1,263.0 | 7.1 | 314.4 | 426.6 | 693.0 | 323.6 | 86.3 | 55.4 | 368.4 | 5,022 | 837 |
| Proline (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.6 | 1.6 | 0.8 | 4 | 1 |
| Protein (g) | 0.4 | 1.8 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.6 | 4.2 | 6.1 | 0.0 | 1.5 | 1.6 | 10.0 | 1.5 | 5.2 | 14.1 | 8.0 | 56 | 9 |
| 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 | 0.0 | 0.0 | 135.8 | 145.8 | 75.6 | 357 | 60 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.2 | 0.4 | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 7.3 | 11.9 | 5.6 | 29 | 5 |
| Selenium (mcg) | 0.1 | 0.8 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 1.6 | 0.9 | 0.0 | 0.1 | 0.0 | 2.3 | 0.2 | 1.7 | 7.9 | 4.9 | 21 | 4 |
| Serine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.5 | 0.1 | 0.3 | 0.8 | 0.4 | 3 | 0 |
| Sodium (mg) | 1.3 | 6.4 | 5.3 | 0.6 | 0.1 | 1,162.7 | 0.0 | 44.2 | 146.3 | 18.0 | 21.3 | 6.0 | 9.0 | 9.9 | 9.9 | 189.7 | 350.9 | 119.6 | 2,101 | 350 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.9 | 33.6 | 46.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 81 | 14 |
| Sucrose | n/a | 1.6 | n/a | n/a | 0.0 | n/a | n/a | 2.3 | 6.7 | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | 11 | 2 |
| Sugar (g) | 1.0 | 6.8 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 3.0 | 11.1 | 2.3 | 0.0 | 6.3 | 4.7 | n/a | 3.1 | 1.8 | 0.3 | n/a | 41 | 7 |
| Theobromine (mg) | 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 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.4 | 0.0 | 0.2 | 0.5 | 0.4 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 3.9 | 0.4 | 0.7 | 0.0 | 0.0 | 2.4 | 1.0 | n/a | 0.1 | 0.2 | 0.2 | n/a | 9 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 0.0 | 0.2 | 0.7 | 0.3 | 0.0 | 0.0 | 27.2 | 0.2 | 0.1 | 0.3 | 0.0 | 0.4 | 0.4 | 2.5 | 0.4 | 12.9 | 18.7 | 8.9 | 73 | 12 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.3 | 0.7 | 0.4 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 0.6 | 0.1 | 0.3 | 0.9 | 0.5 | 3 | 1 |
| Vitamin A, IU (IU) | 221.1 | 3.2 | 40.0 | 0.0 | 8.5 | 0.0 | 0.0 | 10,691.8 | 37,737.4 | 6.0 | 0.0 | 4,665.2 | 1,499.4 | 0.0 | 248.0 | 477.7 | 566.1 | 336.7 | 56,501 | 9,417 |
| Vitamin A, RAE (mcg) | 11.1 | 0.0 | 2.0 | 0.0 | 0.4 | 0.0 | 0.0 | 534.4 | 1,885.9 | 0.0 | 0.0 | 233.9 | 75.6 | 0.0 | 12.4 | 136.9 | 149.7 | 80.5 | 3,123 | 520 |
| 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 | 0.0 | 0.0 | 0.2 | 0.5 | 0.9 | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.9 | 0.0 | 0.4 | 0.1 | 0.6 | 0.2 | 0.0 | 0.0 | 0.1 | 3 | 1 |
| Vitamin C (mg) | 45.5 | 11.8 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 3.8 | 6.4 | 59.1 | 0.0 | 190.3 | 24.7 | 21.1 | 22.2 | 0.0 | 0.0 | 3.7 | 389 | 65 |
| 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 | 0.0 | 0.0 | n/a | 13.6 | n/a | 14 | 2 |
| Water (g) | 16.5 | 142.6 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 56.5 | 205.6 | 238.0 | 710.3 | 137.4 | 170.1 | 247.2 | 117.5 | 35.8 | 20.8 | 214.0 | 2,313 | 385 |
| Zinc (mg) | 0.1 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.8 | 0.9 | 0.0 | 0.4 | 0.3 | 1.2 | 0.4 | 0.5 | 1.8 | 0.9 | 8 | 1 |
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