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    Nutritional Facts: Capetown Beef & Potato Stew

    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 to taste (0g)
    oil
    2 lbs (907g)
    chuck roast
    1/2 cup (63g)
    flour
    1/4 teaspoon (2g)
    kosher salt
    1/4 teaspoon (1g)
    fresh ground black pepper
    2 medium (220g)
    yellow onions
    2 cups (480g)
    beef stock
    3 cloves (9g)
    garlic
    1 inch (0g)
    gingerroot
    2 tablespoons (0g)
    masala
    1/4 teaspoon (1g)
    fresh ground black pepper
    1/4 teaspoon (2g)
    kosher salt
    2 lbs (908g)
    small red potatoes
    Total 1 serving
    Alanine n/a 11.1 0.2 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.6 12 2
    Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
    Arginine n/a 12.9 0.3 0.0 0.0 0.2 n/a 0.1 n/a n/a 0.0 0.0 0.9 14 2
    Ash n/a 9.8 0.3 1.5 0.0 0.8 5.0 0.1 n/a n/a 0.0 1.5 9.8 29 5
    Aspartic acid n/a 17.6 0.3 0.0 0.0 0.2 n/a 0.0 n/a n/a 0.0 0.0 4.3 22 4
    Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
    Calcium n/a 108.9 9.4 0.4 2.5 50.6 28.8 16.3 n/a n/a 2.5 0.4 109.0 329 55
    Calories n/a 1,270.0 227.5 0.0 1.4 88.0 33.6 13.4 n/a n/a 1.4 0.0 699.2 2,335 389
    Calories (kj) n/a 5,325.1 951.9 0.0 6.0 365.2 139.2 56.1 n/a n/a 6.0 0.0 2,914.7 9,764 1,627
    Carbohydrates n/a 2.8 47.7 0.0 0.4 20.5 0.2 3.0 n/a n/a 0.4 0.0 158.6 234 39
    Cholesterol n/a 598.7 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 599 100
    Copper n/a 0.7 0.1 0.0 0.0 0.1 0.0 0.0 n/a n/a 0.0 0.0 1.0 2 0
    Cystine n/a 2.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.2 2 0
    Dietary Fiber n/a 0.0 1.7 0.0 0.1 3.7 0.0 0.2 n/a n/a 0.1 0.0 20.0 26 4
    Folate n/a 27.2 114.4 0.0 0.1 41.8 9.6 0.3 n/a n/a 0.1 0.0 145.3 339 56
    Folate, DFE n/a 27.2 181.9 0.0 0.1 41.8 9.6 0.3 n/a n/a 0.1 0.0 145.3 406 68
    Folate, food n/a 27.2 18.1 0.0 0.1 41.8 9.6 0.3 n/a n/a 0.1 0.0 145.3 242 40
    Folic acid n/a 0.0 96.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 96 16
    Fructose n/a n/a n/a n/a 0.0 2.8 n/a n/a n/a n/a 0.0 n/a 2.5 5 1
    Galactose n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
    Glucose (dextrose) n/a n/a n/a n/a 0.0 4.3 n/a n/a n/a n/a 0.0 n/a 3.0 7 1
    Glutamic acid n/a 31.2 2.2 0.0 0.0 0.6 n/a 0.1 n/a n/a 0.0 0.0 3.1 37 6
    Glycine n/a 8.5 0.2 0.0 0.0 0.1 n/a 0.0 n/a n/a 0.0 0.0 0.5 9 2
    Histidine n/a 6.3 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.3 7 1
    Hydroxyproline n/a 1.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 1 0
    Iron n/a 21.2 2.9 0.0 0.1 0.5 0.8 0.2 n/a n/a 0.1 0.0 7.1 33 5
    Isoleucine n/a 8.4 0.2 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.6 9 2
    Lactose n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
    Leucine n/a 15.9 0.4 0.0 0.0 0.1 n/a 0.0 n/a n/a 0.0 0.0 0.9 17 3
    Lysine n/a 17.2 0.1 0.0 0.0 0.1 n/a 0.0 n/a n/a 0.0 0.0 1.0 18 3
    Magnesium n/a 199.6 13.8 0.0 1.0 22.0 9.6 2.3 n/a n/a 1.0 0.0 208.8 458 76
    Maltose n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
    Manganese n/a 0.1 0.4 0.0 0.1 0.3 0.0 0.2 n/a n/a 0.1 0.0 1.4 3 0
    Methionine n/a 5.6 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.3 6 1
    Monounsaturated Fat n/a 30.2 0.1 0.0 0.0 0.0 0.4 0.0 n/a n/a 0.0 0.0 0.0 31 5
    Niacin n/a 39.3 3.7 0.0 0.0 0.3 3.7 0.1 n/a n/a 0.0 0.0 9.6 57 9
    Pantothenic acid n/a 6.8 0.3 0.0 0.0 0.3 0.1 0.1 n/a n/a 0.0 0.0 2.7 10 2
    Phenylalanine n/a 7.5 0.3 0.0 0.0 0.1 n/a 0.0 n/a n/a 0.0 0.0 0.7 9 1
    Phosphorus n/a 1,832.5 67.5 0.0 0.9 63.8 62.4 13.8 n/a n/a 0.9 0.0 517.6 2,559 427
    Phytosterols n/a n/a n/a 0.0 0.5 33.0 n/a n/a n/a n/a 0.5 0.0 45.4 79 13
    Polyunsaturated Fat n/a 3.1 0.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.4 4 1
    Potassium n/a 3,347.5 66.9 0.1 7.6 321.2 259.2 36.1 n/a n/a 7.6 0.1 3,822.7 7,869 1,312
    Proline n/a 7.9 0.7 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.6 9 2
    Protein n/a 191.7 6.5 0.0 0.1 2.4 5.5 0.6 n/a n/a 0.1 0.0 18.3 225 38
    Retinol n/a 18.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 18 3
    Riboflavin n/a 1.7 0.3 0.0 0.0 0.1 0.1 0.0 n/a n/a 0.0 0.0 0.3 3 0
    Saturated Fat n/a 24.7 0.1 0.0 0.0 0.1 0.5 0.0 n/a n/a 0.0 0.0 0.2 26 4
    Selenium n/a 233.1 21.2 0.0 0.0 1.1 3.4 1.3 n/a n/a 0.0 0.0 2.7 263 44
    Serine n/a 7.5 0.3 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.7 9 1
    Sodium n/a 734.8 1.3 581.4 0.1 8.8 1,785.6 1.5 n/a n/a 0.1 581.4 54.5 3,749 625
    Starch n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 140.2 140 23
    Sucrose n/a n/a n/a n/a 0.0 2.2 n/a n/a n/a n/a 0.0 n/a 1.5 4 1
    Sugar n/a 0.0 0.2 0.0 0.0 9.3 0.0 0.1 n/a n/a 0.0 0.0 7.1 17 3
    Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
    Thiamin n/a 0.7 0.5 0.0 0.0 0.1 0.0 0.0 n/a n/a 0.0 0.0 0.7 2 0
    Threonine n/a 8.7 0.2 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.6 10 2
    Tocopherol, alpha n/a 1.6 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.1 2 0
    Tocopherol, beta n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
    Tocopherol, delta n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
    Tocopherol, gamma n/a n/a 0.2 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
    Total Fat n/a 55.1 0.6 0.0 0.0 0.2 1.1 0.0 n/a n/a 0.0 0.0 0.8 58 10
    Trans-monoenoic Fat n/a 2.8 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 3 0
    TransFatty acids n/a 2.8 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 3 0
    Tryptophan n/a 2.2 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.2 3 0
    Tyrosine n/a 6.8 0.2 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.4 7 1
    Valine n/a 8.9 0.3 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.9 10 2
    Vitamin A, IU n/a 63.5 0.0 0.0 3.1 4.4 0.0 0.8 n/a n/a 3.1 0.0 18.2 93 16
    Vitamin A, RAE n/a 18.1 0.0 0.0 0.2 0.0 0.0 0.0 n/a n/a 0.2 0.0 0.0 18 3
    Vitamin B-12 n/a 28.2 0.0 0.0 0.0 0.0 0.3 0.0 n/a n/a 0.0 0.0 0.0 29 5
    Vitamin B-6 n/a 3.9 0.0 0.0 0.0 0.3 0.0 0.1 n/a n/a 0.0 0.0 2.7 7 1
    Vitamin C n/a 0.0 0.0 0.0 0.0 16.3 0.0 2.8 n/a n/a 0.0 0.0 178.9 198 33
    Vitamin D n/a 36.3 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 36 6
    Water n/a 647.8 7.5 0.0 0.1 196.0 468.2 5.3 n/a n/a 0.1 0.0 720.4 2,045 341
    Zinc n/a 70.7 0.4 0.0 0.0 0.4 0.0 0.1 n/a n/a 0.0 0.0 2.6 74 12

    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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