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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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