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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32 ounces (907g) firm tofu |
3 tablespoons (41g) vegetable oil |
2 cups (320g) onions |
1 cup (128g) carrots |
1 cup (149g) bell peppers |
1 teaspoon (1g) dried oregano |
1 teaspoon (1g) dried basil |
1 teaspoon (1g) dried dill |
2/3 cup (78g) walnuts |
1 cup (108g) breadcrumbs |
2 tablespoons (30g) tahini |
2 tablespoons (0g) light miso |
2 tablespoons (36g) soy sauce |
1 tablespoon (15g) Dijon mustard |
Total | 1 serving | |
| Alanine (g) | 3.7 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.5 | 0.5 | 0.3 | n/a | 0.2 | 0.0 | 6 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 6.5 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.8 | 0.6 | 0.8 | n/a | 0.1 | 0.0 | 10 | 1 |
| Ash (g) | 9.2 | 0.0 | 1.1 | 1.2 | 0.6 | 0.1 | 0.1 | 0.1 | 1.4 | 3.1 | 1.5 | n/a | 6.4 | 0.5 | 25 | 3 |
| Aspartic acid (g) | 9.7 | 0.0 | 0.3 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 1.4 | 0.8 | 0.5 | n/a | 0.3 | 0.1 | 14 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 49.9 | n/a | n/a | n/a | n/a | n/a | 50 | 6 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 1,823.6 | 0.0 | 73.6 | 42.2 | 14.9 | 16.0 | 15.7 | 17.8 | 76.5 | 197.6 | 126.0 | n/a | 7.2 | 8.7 | 2,420 | 302 |
| Calories | 635.1 | 360.7 | 128.0 | 52.5 | 29.8 | 2.7 | 1.6 | 2.5 | 510.4 | 426.6 | 171.0 | n/a | 21.6 | 10.1 | 2,352 | 294 |
| Calories (kj) | 2,667.4 | 1,509.2 | 531.2 | 221.4 | 125.2 | 11.1 | 6.8 | 10.6 | 2,136.7 | 1,785.2 | 715.5 | n/a | 90.4 | 41.7 | 9,852 | 1,232 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5.5 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 15.3 | 0.0 | 29.9 | 12.3 | 6.9 | 0.7 | 0.3 | 0.6 | 10.7 | 77.7 | 7.9 | n/a | 2.0 | 0.8 | 165 | 21 |
| Cholesterol (mg) | 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 | 0.0 | 0 | 0 |
| Copper (mg) | 1.9 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.3 | 0.5 | n/a | 0.0 | 0.0 | 4 | 1 |
| Cystine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 8.2 | 0.0 | 5.4 | 3.6 | 2.5 | 0.4 | 0.3 | 0.1 | 5.2 | 4.9 | 2.8 | n/a | 0.3 | 0.5 | 34 | 4 |
| Folate (mcg) | 172.4 | 0.0 | 60.8 | 24.3 | 14.9 | 2.4 | 2.2 | n/a | 76.5 | 115.6 | 29.4 | n/a | 6.5 | 1.1 | 506 | 63 |
| Folate, DFE (mcg) | 172.4 | 0.0 | 60.8 | 24.3 | 14.9 | 2.4 | 2.2 | n/a | 76.5 | 177.1 | 29.4 | n/a | 6.5 | 1.1 | 567 | 71 |
| Folate, food (mcg) | 172.4 | 0.0 | 60.8 | 24.3 | 14.9 | 2.4 | 2.2 | n/a | 76.5 | 27.0 | 29.4 | n/a | 6.5 | 1.1 | 417 | 52 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 88.6 | 0.0 | n/a | 0.0 | 0.0 | 89 | 11 |
| Fructose | n/a | n/a | 4.1 | 0.7 | 1.7 | 0.0 | 0.0 | n/a | 0.1 | 2.7 | n/a | n/a | n/a | 0.0 | 9 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 6.3 | 0.8 | 1.7 | 0.0 | 0.0 | n/a | 0.1 | 2.0 | n/a | n/a | n/a | 0.1 | 11 | 1 |
| Glutamic acid (g) | 15.6 | 0.0 | 0.8 | 0.5 | 0.3 | 0.0 | 0.0 | n/a | 2.2 | 4.5 | 1.2 | n/a | 0.9 | 0.1 | 26 | 3 |
| Glycine (g) | 3.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.5 | 0.4 | n/a | 0.2 | 0.0 | 5 | 1 |
| Histidine (g) | 2.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.3 | 0.2 | n/a | 0.1 | 0.0 | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Iron (mg) | 14.6 | 0.0 | 0.7 | 0.4 | 0.5 | 0.4 | 0.6 | 0.5 | 2.3 | 5.2 | 0.8 | n/a | 0.9 | 0.2 | 27 | 3 |
| Isoleucine (g) | 4.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.6 | 0.2 | n/a | 0.2 | 0.0 | 6 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 6.6 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.9 | 1.0 | 0.4 | n/a | 0.3 | 0.0 | 10 | 1 |
| Lysine (g) | 4.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.5 | 0.2 | n/a | 0.3 | 0.0 | 6 | 1 |
| Magnesium (mg) | 335.7 | 0.0 | 32.0 | 15.4 | 14.9 | 2.7 | 5.0 | 4.5 | 123.3 | 46.4 | 28.8 | n/a | 14.4 | 7.4 | 630 | 79 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.1 | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Manganese (mg) | 5.7 | n/a | 0.4 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 2.7 | 1.0 | 0.4 | n/a | 0.2 | 0.1 | 11 | 1 |
| Methionine (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.3 | 0.2 | n/a | 0.1 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 11.1 | 11.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 7.0 | 1.1 | 5.4 | n/a | 0.0 | 0.4 | 36 | 5 |
| Niacin (mg) | 0.9 | 0.0 | 0.4 | 1.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.9 | 7.2 | 1.8 | n/a | 1.4 | 0.1 | 15 | 2 |
| Pantothenic acid (mg) | 1.0 | 0.0 | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 0.6 | 0.2 | n/a | 0.1 | 0.0 | 3 | 0 |
| Phenylalanine (g) | 4.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.6 | 0.7 | 0.3 | n/a | 0.2 | 0.0 | 6 | 1 |
| Phosphorus (mg) | 1,097.8 | 0.0 | 92.8 | 44.8 | 29.8 | 1.5 | 1.9 | 5.4 | 270.0 | 178.2 | 225.6 | n/a | 46.8 | 15.9 | 2,011 | 251 |
| Phytosterols | n/a | 394.9 | 48.0 | n/a | 13.4 | 2.0 | 0.7 | n/a | 56.2 | 8.6 | n/a | n/a | n/a | n/a | 524 | 65 |
| Polyunsaturated Fat (g) | 16.3 | 22.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 36.8 | 2.2 | 6.3 | n/a | 0.0 | 0.1 | 84 | 11 |
| Potassium (mg) | 1,342.8 | 0.0 | 467.2 | 409.6 | 260.8 | 12.6 | 18.4 | 33.1 | 344.2 | 211.7 | 124.2 | n/a | 76.3 | 20.7 | 3,321 | 415 |
| Proline (g) | 5.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 1.5 | 0.2 | n/a | 0.3 | 0.1 | 8 | 1 |
| Protein (g) | 74.3 | 0.0 | 3.5 | 1.2 | 1.3 | 0.1 | 0.2 | 0.2 | 11.9 | 14.4 | 5.3 | n/a | 3.8 | 0.7 | 117 | 15 |
| Retinol (mcg) | 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 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.6 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.2 | n/a | 0.1 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 7.8 | 5.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 4.8 | 1.3 | 2.0 | n/a | 0.0 | 0.0 | 22 | 3 |
| Selenium (mcg) | 89.8 | 0.0 | 1.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 3.8 | 27.2 | n/a | n/a | 0.3 | 4.9 | 128 | 16 |
| Serine (g) | 4.8 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.7 | 0.7 | 0.3 | n/a | 0.2 | 0.0 | 7 | 1 |
| Sodium (mg) | 108.9 | 0.0 | 12.8 | 88.3 | 4.5 | 0.3 | 0.5 | 2.1 | 1.6 | 790.6 | 22.2 | n/a | 2,011.0 | 170.3 | 3,213 | 402 |
| Starch | n/a | n/a | 0.0 | 1.8 | 0.0 | n/a | n/a | n/a | 0.0 | 64.4 | n/a | n/a | n/a | 0.1 | 66 | 8 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | n/a | 3.2 | 4.6 | 0.2 | 0.0 | 0.0 | n/a | 1.9 | 0.0 | n/a | n/a | n/a | 0.0 | 10 | 1 |
| Sugar (g) | 5.4 | 0.0 | 13.6 | 6.1 | 3.6 | 0.0 | 0.0 | n/a | 2.0 | 6.7 | n/a | n/a | 0.6 | 0.1 | 38 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 1.0 | 0.4 | n/a | 0.0 | 0.1 | 3 | 0 |
| Threonine (g) | 3.7 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.5 | 0.5 | 0.2 | n/a | 0.1 | 0.0 | 5 | 1 |
| Tocopherol, alpha (mg) | 0.1 | 5.8 | 0.1 | 0.8 | 0.6 | 0.2 | 0.1 | n/a | 0.5 | 0.1 | n/a | n/a | 0.0 | 0.1 | 8 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 0.2 | n/a | n/a | n/a | 0.0 | 2 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 16.3 | 0.8 | n/a | n/a | n/a | 0.3 | 18 | 2 |
| Total Fat (g) | 37.8 | 40.8 | 0.3 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 50.9 | 5.7 | 14.4 | n/a | 0.0 | 0.6 | 151 | 19 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.1 | n/a | 0.1 | 0.0 | 2 | 0 |
| Tyrosine (g) | 3.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 0.2 | n/a | 0.1 | 0.0 | 5 | 1 |
| Valine (g) | 4.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.6 | 0.6 | 0.3 | n/a | 0.2 | 0.0 | 6 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 6.4 | 21,383.7 | 551.3 | 17.0 | 5.2 | 58.5 | 15.6 | 0.0 | 20.1 | n/a | 0.0 | 10.7 | 22,068 | 2,759 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1,068.8 | 26.8 | 0.9 | 0.3 | 2.9 | 0.8 | 0.0 | 0.9 | n/a | 0.0 | 0.6 | 1,102 | 138 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.6 | 0.0 | 0.4 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 1.8 | 0.0 | 23.7 | 7.6 | 119.8 | 0.0 | 0.0 | 0.5 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 155 | 19 |
| 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 | n/a | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 770.7 | 0.0 | 285.2 | 113.0 | 139.9 | 0.1 | 0.1 | 0.1 | 3.2 | 7.0 | 0.9 | n/a | 23.8 | 12.4 | 1,356 | 170 |
| Zinc (mg) | 7.5 | 0.0 | 0.5 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 2.4 | 1.6 | 1.4 | n/a | 0.2 | 0.1 | 14 | 2 |
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