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Nutritional Facts: Tofu Pot Pie

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 large (369g)
potatoes
1 large (72g)
carrots
1 1/4 cups (0g)
vegetable stock
2 tablespoons (36g)
tamari
1 tablespoon (8g)
cornstarch
2 tablespoons (29g)
water
1 tablespoon (14g)
olive oil
1 medium (110g)
onions
1 lb (454g)
firm tofu
1 to taste (0g)
salt & freshly ground black pepper
2/3 cup (89g)
frozen peas
1/3 cup (55g)
frozen corn
2 1/2 cups (313g)
unbleached all-purpose flour
1/2 teaspoon (3g)
salt
2/3 cup (145g)
canola oil
4 tablespoons (59g)
ice water
Total 1 serving
Alanine (g) 0.2 0.1 n/a 0.2 0.0 n/a 0.0 0.0 1.8 n/a 0.2 0.2 1.0 0.0 n/a n/a 4 1
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.4 0.1 n/a 0.1 0.0 n/a 0.0 0.1 3.3 n/a 0.4 0.1 1.3 0.0 n/a n/a 6 1
Ash (g) 4.0 0.7 n/a 6.4 0.0 0.0 0.0 0.4 4.6 n/a 0.7 0.3 1.5 3.0 0.0 0.1 22 5
Aspartic acid (g) 1.7 0.1 n/a 0.3 0.0 n/a 0.0 0.1 4.8 n/a 0.4 0.1 1.4 0.0 n/a n/a 9 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 600.5 n/a 601 150
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 44.3 23.8 n/a 7.2 0.2 0.9 0.1 25.3 912.5 n/a 19.7 2.2 46.9 0.7 0.0 1.8 1,085 271
Calories 284.1 29.5 n/a 21.6 30.5 0.0 119.3 44.0 317.8 n/a 68.8 48.4 1,137.5 0.0 1,285.4 0.0 3,387 847
Calories (kj) 1,184.5 124.6 n/a 90.4 127.5 0.0 499.4 182.6 1,334.8 n/a 287.8 202.7 4,759.4 0.0 5,378.6 0.0 14,172 3,543
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 350.4 n/a 350 88
Carbohydrates (g) 64.5 6.9 n/a 2.0 7.3 0.0 0.0 10.3 7.7 n/a 12.2 11.4 238.5 0.0 0.0 0.0 361 90
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.4 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1.0 n/a 0.1 0.0 0.5 0.0 0.0 0.0 2 1
Cystine (g) 0.1 0.1 n/a 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.7 0.0 n/a n/a 1 0
Dietary Fiber (g) 8.1 2.0 n/a 0.3 0.1 0.0 0.0 1.9 4.1 n/a 4.0 1.3 8.4 0.0 0.0 0.0 30 8
Folate (mcg) 59.0 13.7 n/a 6.5 0.0 0.0 0.0 20.9 86.3 n/a 47.4 19.8 571.9 0.0 0.0 0.0 825 206
Folate, DFE (mcg) 59.0 13.7 n/a 6.5 0.0 0.0 0.0 20.9 86.3 n/a 47.4 19.8 909.4 0.0 0.0 0.0 1,163 291
Folate, food (mcg) 59.0 13.7 n/a 6.5 0.0 0.0 0.0 20.9 86.3 n/a 47.4 19.8 90.6 0.0 0.0 0.0 344 86
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 481.3 0.0 0.0 0.0 481 120
Fructose (g) 1.0 0.4 n/a n/a n/a n/a n/a 1.4 n/a n/a 0.2 n/a n/a n/a n/a n/a 3 1
Galactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 1.2 0.4 n/a n/a n/a n/a n/a 2.2 n/a n/a 0.1 n/a n/a n/a n/a n/a 4 1
Glutamic acid (g) 1.3 0.3 n/a 0.9 0.0 n/a 0.0 0.3 7.8 n/a 0.6 0.3 10.9 0.0 n/a n/a 22 6
Glycine (g) 0.2 0.0 n/a 0.2 0.0 n/a 0.0 0.0 1.7 n/a 0.2 0.1 1.2 0.0 n/a n/a 4 1
Histidine (g) 0.1 0.0 n/a 0.1 0.0 n/a 0.0 0.0 1.0 n/a 0.1 0.0 0.7 0.0 n/a n/a 2 1
Iron (mg) 2.9 0.2 n/a 0.9 0.0 0.0 0.1 0.2 7.3 n/a 1.4 0.2 14.5 0.0 0.0 0.0 28 7
Isoleucine (g) 0.2 0.1 n/a 0.2 0.0 n/a 0.0 0.0 2.0 n/a 0.2 0.1 1.1 0.0 n/a n/a 4 1
Lactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.4 0.1 n/a 0.3 0.0 n/a 0.0 0.0 3.3 n/a 0.3 0.2 2.2 0.0 n/a n/a 7 2
Lysine (g) 0.4 0.1 n/a 0.3 0.0 n/a 0.0 0.0 2.1 n/a 0.3 0.1 0.7 0.0 n/a n/a 4 1
Magnesium (mg) 84.9 8.6 n/a 14.4 0.2 0.3 0.0 11.0 168.0 n/a 23.2 9.9 68.8 0.0 0.0 0.6 390 97
Maltose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.6 0.1 n/a 0.2 0.0 0.0 0.0 0.1 2.8 n/a 0.3 0.1 2.1 0.0 0.0 0.0 6 2
Methionine (g) 0.1 0.0 n/a 0.1 0.0 n/a 0.0 0.0 0.5 n/a 0.1 0.0 0.6 0.0 n/a n/a 1 0
Monounsaturated Fat (g) 0.0 0.0 n/a 0.0 0.0 0.0 9.8 0.0 5.6 n/a 0.0 0.1 0.3 0.0 92.0 0.0 108 27
Niacin (mg) 3.9 0.7 n/a 1.4 0.0 0.0 0.0 0.1 0.5 n/a 1.5 0.9 18.5 0.0 0.0 0.0 28 7
Pantothenic acid (mg) 1.1 0.2 n/a 0.1 0.0 0.0 0.0 0.1 0.5 n/a 0.5 0.2 1.4 0.0 0.0 0.0 4 1
Phenylalanine (g) 0.3 0.0 n/a 0.2 0.0 n/a 0.0 0.0 2.0 n/a 0.2 0.1 1.6 0.0 n/a n/a 4 1
Phosphorus (mg) 210.3 25.2 n/a 46.8 1.0 0.0 0.0 31.9 549.3 n/a 73.3 37.9 337.5 0.0 0.0 0.0 1,313 328
Phytosterols (mg) 18.5 n/a n/a n/a n/a n/a 29.8 16.5 n/a n/a n/a n/a n/a 0.0 n/a n/a 65 16
Polyunsaturated Fat (g) 0.2 0.1 n/a 0.0 0.0 0.0 1.4 0.0 8.1 n/a 0.2 0.2 1.3 0.0 40.9 0.0 52 13
Potassium (mg) 1,553.5 230.4 n/a 76.3 0.2 0.3 0.1 160.6 671.9 n/a 136.7 115.4 334.4 0.2 0.0 0.6 3,281 820
Proline (g) 0.2 0.0 n/a 0.3 0.0 n/a 0.0 0.0 2.6 n/a 0.1 0.2 3.7 0.0 n/a n/a 7 2
Protein (g) 7.5 0.7 n/a 3.8 0.0 0.0 0.0 1.2 37.2 n/a 4.7 1.7 32.3 0.0 0.0 0.0 89 22
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.3 n/a 0.1 0.0 1.5 0.0 0.0 0.0 2 1
Saturated Fat (g) 0.1 0.0 n/a 0.0 0.0 0.0 1.9 0.0 3.9 n/a 0.1 0.1 0.5 0.0 10.7 0.0 17 4
Selenium (mcg) 1.1 0.1 n/a 0.3 0.2 0.0 0.0 0.6 44.9 n/a 1.7 0.4 105.9 0.0 0.0 0.0 155 39
Serine (g) 0.3 0.0 n/a 0.2 0.0 n/a 0.0 0.0 2.4 n/a 0.2 0.1 1.6 0.0 n/a n/a 5 1
Sodium (mg) 22.1 49.7 n/a 2,011.0 0.7 0.9 0.3 4.4 54.5 n/a 96.5 1.6 6.3 1,162.7 0.0 1.8 3,412 853
Starch (g) 57.0 1.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 3.7 n/a n/a n/a n/a n/a 62 15
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.4 n/a 4 1
Sucrose (g) 0.6 2.6 n/a n/a n/a n/a n/a 1.1 n/a n/a 4.1 n/a n/a n/a n/a n/a 8 2
Sugar (g) 2.9 3.4 n/a 0.6 0.0 0.0 0.0 4.7 2.7 n/a 4.5 n/a 0.8 0.0 0.0 0.0 20 5
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.3 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.3 n/a 0.2 0.0 2.5 0.0 0.0 0.0 3 1
Threonine (g) 0.2 0.1 n/a 0.1 0.0 n/a 0.0 0.0 1.9 n/a 0.2 0.1 0.9 0.0 n/a n/a 4 1
Tocopherol, alpha (mg) 0.0 0.5 n/a 0.0 0.0 0.0 1.9 0.0 0.0 n/a 0.0 n/a 0.7 0.0 25.4 0.0 29 7
Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.4 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 1.4 n/a 1 0
Tocopherol, gamma (mg) 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 n/a n/a 0.7 n/a 3.9 n/a 39.8 n/a 44 11
Total Fat (g) 0.3 0.2 n/a 0.0 0.0 0.0 13.5 0.1 18.9 n/a 0.4 0.4 3.1 0.0 145.4 0.0 182 46
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.6 n/a 1 0
Tryptophan (g) 0.1 0.0 n/a 0.1 0.0 n/a 0.0 0.0 0.6 n/a 0.0 0.0 0.4 0.0 n/a n/a 1 0
Tyrosine (g) 0.2 0.0 n/a 0.1 0.0 n/a 0.0 0.0 1.7 n/a 0.1 0.1 1.0 0.0 n/a n/a 3 1
Valine (g) 0.4 0.0 n/a 0.2 0.0 n/a 0.0 0.0 2.1 n/a 0.2 0.1 1.3 0.0 n/a n/a 4 1
Vitamin A, IU (IU) 7.4 12,028.3 n/a 0.0 0.0 0.0 0.0 2.2 0.0 n/a 1,839.4 0.0 6.3 0.0 0.0 0.0 13,884 3,471
Vitamin A, RAE (mcg) 0.0 601.2 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 92.1 0.0 0.0 0.0 0.0 0.0 693 173
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 1.1 0.1 n/a 0.1 0.0 0.0 0.0 0.1 0.3 n/a 0.1 0.1 0.1 0.0 0.0 0.0 2 1
Vitamin C (mg) 72.7 4.2 n/a 0.0 0.0 0.0 0.0 8.1 0.9 n/a 16.1 3.5 0.0 0.0 0.0 0.0 106 26
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 292.8 63.6 n/a 23.8 0.7 29.0 0.0 98.0 385.7 n/a 71.5 41.2 37.3 0.0 0.0 59.2 1,103 276
Zinc (mg) 1.1 0.2 n/a 0.2 0.0 0.0 0.0 0.2 3.8 n/a 0.7 0.2 2.2 0.0 0.0 0.0 8 2

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