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 cup (108g) breadcrumbs |
1/2 (0g) garbanzo beans |
1/2 cup (75g) raw potatoes |
1 (62g) Italian plum tomatoes |
1/4 cup (40g) yellow onions |
4 slices (0g) vegetarian salami |
1 cup (81g) rolled oats |
1 tablespoon (0g) vegan parmesan cheese |
1 to taste (0g) salt |
1/2 teaspoon (0g) italian seasoning |
1/4 teaspoon (1g) garlic granules |
2 1/2 cups (593g) water |
2 tablespoons (18g) sunflower seeds |
1/4 teaspoon (1g) garlic powder |
4 drops (0g) lemon juice |
Total | 1 serving | |
| Alanine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 1 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.6 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 2 | 0 |
| Ash (g) | 3.1 | n/a | 0.8 | 0.3 | 0.1 | n/a | 1.4 | n/a | n/a | n/a | 0.0 | 0.6 | 0.5 | 0.0 | 0.0 | 7 | 2 |
| Aspartic acid (g) | 0.8 | n/a | 0.4 | 0.1 | 0.0 | n/a | 1.0 | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 3 | 1 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 197.6 | n/a | 9.0 | 6.2 | 9.2 | n/a | 42.1 | n/a | n/a | n/a | 0.6 | 17.8 | 13.7 | 0.6 | 0.0 | 297 | 74 |
| Calories | 426.6 | n/a | 57.8 | 11.2 | 16.0 | n/a | 307.0 | n/a | n/a | n/a | 2.6 | 0.0 | 102.2 | 2.6 | 0.1 | 926 | 231 |
| Calories (kj) | 1,785.2 | n/a | 240.8 | 45.9 | 66.4 | n/a | 1,284.7 | n/a | n/a | n/a | 10.7 | 0.0 | 427.9 | 10.7 | 0.2 | 3,873 | 968 |
| Carbohydrates (g) | 77.7 | n/a | 13.1 | 2.4 | 3.7 | n/a | 54.8 | n/a | n/a | n/a | 0.6 | 0.0 | 3.5 | 0.6 | 0.0 | 156 | 39 |
| Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.3 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 4.9 | n/a | 1.7 | 0.7 | 0.7 | n/a | 8.2 | n/a | n/a | n/a | 0.1 | 0.0 | 1.5 | 0.1 | 0.0 | 18 | 4 |
| Folate (mcg) | 115.6 | n/a | 12.0 | 9.3 | 7.6 | n/a | 25.9 | n/a | n/a | n/a | 0.4 | 0.0 | 39.7 | 0.4 | 0.0 | 211 | 53 |
| Folate, DFE (mcg) | 177.1 | n/a | 12.0 | 9.3 | 7.6 | n/a | 25.9 | n/a | n/a | n/a | 0.4 | 0.0 | 39.7 | 0.4 | 0.0 | 272 | 68 |
| Folate, food (mcg) | 27.0 | n/a | 12.0 | 9.3 | 7.6 | n/a | 25.9 | n/a | n/a | n/a | 0.4 | 0.0 | 39.7 | 0.4 | 0.0 | 122 | 31 |
| Folic acid (mcg) | 88.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 89 | 22 |
| Fructose (g) | 2.7 | n/a | 0.2 | 0.8 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 2.0 | n/a | 0.2 | 0.8 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Glutamic acid (g) | 4.5 | n/a | 0.3 | 0.3 | 0.1 | n/a | 2.3 | n/a | n/a | n/a | 0.0 | n/a | 1.0 | 0.0 | n/a | 8 | 2 |
| Glycine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | 1 | 0 |
| Histidine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 5.2 | n/a | 0.6 | 0.2 | 0.1 | n/a | 3.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 11 | 3 |
| Isoleucine (g) | 0.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 1 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 1.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.8 | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | 2 | 1 |
| Lysine (g) | 0.5 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 1 | 0 |
| Magnesium (mg) | 46.4 | n/a | 17.3 | 6.8 | 4.0 | n/a | 111.8 | n/a | n/a | n/a | 0.6 | 5.9 | 56.9 | 0.6 | 0.0 | 250 | 63 |
| Maltose (g) | 2.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 2 | 1 |
| Manganese (mg) | 1.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 2.9 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 5 | 1 |
| Methionine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 1.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.6 | n/a | n/a | n/a | 0.0 | 0.0 | 3.2 | 0.0 | 0.0 | 6 | 1 |
| Niacin (mg) | 7.2 | n/a | 0.8 | 0.4 | 0.0 | n/a | 0.9 | n/a | n/a | n/a | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | 11 | 3 |
| Pantothenic acid (mg) | 0.6 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.9 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 2 | 1 |
| Phenylalanine (g) | 0.7 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Phosphorus (mg) | 178.2 | n/a | 42.8 | 14.9 | 11.6 | n/a | 332.1 | n/a | n/a | n/a | 3.2 | 0.0 | 115.5 | 3.2 | 0.0 | 701 | 175 |
| Phytosterols (mg) | 8.6 | n/a | 3.8 | 4.3 | 6.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 93.5 | 0.1 | n/a | 116 | 29 |
| Polyunsaturated Fat (g) | 2.2 | n/a | 0.0 | 0.1 | 0.0 | n/a | 1.9 | n/a | n/a | n/a | 0.0 | 0.0 | 4.0 | 0.0 | 0.0 | 8 | 2 |
| Potassium (mg) | 211.7 | n/a | 315.8 | 146.9 | 58.4 | n/a | 293.2 | n/a | n/a | n/a | 9.2 | 5.9 | 112.9 | 9.2 | 0.3 | 1,164 | 291 |
| Proline (g) | 1.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 2 | 1 |
| Protein (g) | 14.4 | n/a | 1.5 | 0.5 | 0.4 | n/a | 10.7 | n/a | n/a | n/a | 0.1 | 0.0 | 3.6 | 0.1 | 0.0 | 31 | 8 |
| Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.9 | n/a | n/a | n/a | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 3 | 1 |
| Selenium (mcg) | 27.2 | n/a | 0.2 | 0.0 | 0.2 | n/a | 23.4 | n/a | n/a | n/a | 0.2 | 0.0 | 9.3 | 0.2 | 0.0 | 61 | 15 |
| Serine (g) | 0.7 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Sodium (mg) | 790.6 | n/a | 4.5 | 3.1 | 1.6 | n/a | 4.9 | n/a | n/a | n/a | 0.5 | 17.8 | 1.6 | 0.5 | 0.0 | 825 | 206 |
| Starch (g) | 64.4 | n/a | 11.6 | 0.0 | 0.0 | n/a | 46.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 123 | 31 |
| Sucrose (g) | 0.0 | n/a | 0.1 | 0.0 | 0.4 | n/a | 0.8 | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 2 | 0 |
| Sugar (g) | 6.7 | n/a | 0.6 | 1.6 | 1.7 | n/a | 0.8 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 12 | 3 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.1 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 6.2 | 0.0 | 0.0 | 7 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.8 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 5.7 | n/a | 0.1 | 0.1 | 0.0 | n/a | 5.3 | n/a | n/a | n/a | 0.0 | 0.0 | 9.0 | 0.0 | 0.0 | 20 | 5 |
| Trans-monoenoic Fat | 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 | 0.0 | 0 | 0 |
| TransFatty acids | 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 | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
| Tyrosine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Valine (g) | 0.6 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.6 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | n/a | 1.5 | 516.5 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 8.8 | 0.0 | 0.0 | 528 | 132 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 0.0 | 26.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 27 | 7 |
| Vitamin B-12 (mcg) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | n/a | 14.8 | 8.5 | 3.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 27 | 7 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 7.0 | n/a | 59.5 | 58.6 | 35.6 | n/a | 8.8 | n/a | n/a | n/a | 0.0 | 591.9 | 0.8 | 0.0 | 0.2 | 763 | 191 |
| Zinc (mg) | 1.6 | n/a | 0.2 | 0.1 | 0.1 | n/a | 2.9 | n/a | n/a | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 6 | 1 |
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