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.
|
1/4 cup (23g) sliced almonds |
1 1/2 tablespoons (20g) olive oil |
2 (220g) onions |
2 (6g) garlic cloves |
1/4 teaspoon (0g) cayenne pepper |
1/8 teaspoon (0g) nutmeg |
1/8 teaspoon (0g) cinnamon |
1 cup (240g) diced tomatoes with juice |
1 (1,135g) butternut squash |
1/4 cup (36g) raisins |
3 cups (0g) vegetable broth |
1 teaspoon (6g) salt |
14 1/2 ounces (452g) canned chick-peas |
3/4 cup (45g) fresh parsley |
1 1/2 cups (356g) water |
1 1/2 cups (260g) couscous |
1/4 teaspoon (2g) salt |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | 1.0 | 0.1 | n/a | 1.0 | 0.0 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.6 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.6 | 0.1 | n/a | 0.0 | 2.1 | 0.1 | n/a | 1.2 | 0.0 | 5 | 1 |
| Ash (g) | 0.7 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 1.9 | 9.1 | 0.7 | n/a | 6.0 | 7.3 | 1.0 | 0.4 | 1.6 | 1.5 | 31 | 6 |
| Aspartic acid (g) | 0.7 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.4 | 1.2 | 0.0 | n/a | 0.0 | 2.6 | 0.1 | n/a | 1.4 | 0.0 | 7 | 1 |
| Beta-sitosterol (mg) | 30.4 | 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 | n/a | n/a | 30 | 6 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 60.7 | 0.2 | 50.6 | 10.9 | 0.7 | 0.5 | 3.3 | 74.4 | 544.8 | 18.1 | n/a | 1.4 | 144.8 | 62.1 | 10.7 | 62.3 | 0.4 | 1,046 | 209 |
| Calories | 132.3 | 179.0 | 88.0 | 8.9 | 1.4 | 1.5 | 0.8 | 40.8 | 510.8 | 108.4 | n/a | 0.0 | 538.4 | 16.2 | 0.0 | 975.7 | 0.0 | 2,602 | 520 |
| Calories (kj) | 553.8 | 749.0 | 365.2 | 37.4 | 6.0 | 6.4 | 3.4 | 172.8 | 2,133.8 | 453.9 | n/a | 0.0 | 2,248.4 | 68.0 | 0.0 | 4,081.9 | 0.0 | 10,880 | 2,176 |
| Campesterol (mg) | 1.2 | 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 | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 5.0 | 0.0 | 20.5 | 2.0 | 0.3 | 0.1 | 0.3 | 9.6 | 132.7 | 28.7 | n/a | 0.0 | 102.3 | 2.8 | 0.0 | 200.9 | 0.0 | 505 | 101 |
| Cholesterol (mg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.8 | 0.1 | n/a | 0.0 | 0.8 | 0.1 | 0.0 | 0.6 | 0.0 | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.9 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 2.8 | 0.0 | 3.7 | 0.1 | 0.1 | 0.1 | 0.2 | 2.4 | 22.7 | 1.3 | n/a | 0.0 | 19.9 | 1.5 | 0.0 | 13.0 | 0.0 | 68 | 14 |
| Folate (mcg) | 11.5 | 0.0 | 41.8 | 0.2 | 0.5 | 0.2 | 0.0 | 19.2 | 306.5 | 1.8 | n/a | 0.0 | 303.1 | 68.4 | 0.0 | 51.9 | 0.0 | 805 | 161 |
| Folate, DFE (mcg) | 11.5 | 0.0 | 41.8 | 0.2 | 0.5 | 0.2 | 0.0 | 19.2 | 306.5 | 1.8 | n/a | 0.0 | 303.1 | 68.4 | 0.0 | 51.9 | 0.0 | 805 | 161 |
| Folate, food (mcg) | 11.5 | 0.0 | 41.8 | 0.2 | 0.5 | 0.2 | 0.0 | 19.2 | 306.5 | 1.8 | n/a | 0.0 | 303.1 | 68.4 | 0.0 | 51.9 | 0.0 | 805 | 161 |
| Folic acid (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | 2.8 | n/a | n/a | n/a | 0.0 | 3.0 | 11.2 | 10.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 28 | 6 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | 4.3 | n/a | n/a | n/a | 0.0 | 2.6 | 11.2 | 10.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 28 | 6 |
| Glutamic acid (g) | 1.6 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.0 | 1.1 | 2.0 | 0.1 | n/a | 0.0 | 3.9 | 0.1 | n/a | 11.9 | 0.0 | 21 | 4 |
| Glycine (g) | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.9 | 0.1 | n/a | 1.0 | 0.0 | 3 | 1 |
| Histidine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | n/a | 0.7 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.9 | 0.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 2.3 | 7.9 | 0.7 | n/a | 0.0 | 6.1 | 2.8 | 0.0 | 2.8 | 0.0 | 24 | 5 |
| Isoleucine (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 1.0 | 0.1 | n/a | 1.3 | 0.0 | 3 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.6 | 0.0 | n/a | 0.0 | 1.6 | 0.1 | n/a | 2.3 | 0.0 | 5 | 1 |
| Lysine (g) | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 1.5 | 0.1 | n/a | 0.6 | 0.0 | 3 | 1 |
| Magnesium (mg) | 61.6 | 0.0 | 22.0 | 1.5 | 0.7 | 0.5 | 0.2 | 26.4 | 385.9 | 11.6 | n/a | 0.1 | 131.2 | 22.5 | 3.6 | 114.2 | 0.0 | 782 | 156 |
| Maltose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.5 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 2.3 | 0.1 | n/a | 0.0 | 2.7 | 0.1 | 0.0 | 2.0 | 0.0 | 8 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.5 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 7.1 | 14.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 1.2 | 0.1 | 0.0 | 0.2 | 0.0 | 24 | 5 |
| Niacin (mg) | 0.8 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 13.6 | 0.3 | n/a | 0.0 | 0.6 | 0.6 | 0.0 | 9.1 | 0.0 | 27 | 5 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.3 | 4.5 | 0.0 | n/a | 0.0 | 1.4 | 0.2 | 0.0 | 3.2 | 0.0 | 10 | 2 |
| Phenylalanine (g) | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 1.2 | 0.1 | n/a | 1.6 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 111.3 | 0.0 | 63.8 | 9.2 | 1.3 | 0.6 | 0.2 | 45.6 | 374.6 | 36.6 | n/a | 0.0 | 407.2 | 26.1 | 0.0 | 441.2 | 0.0 | 1,518 | 304 |
| Phytosterols | n/a | 44.8 | 33.0 | n/a | 0.4 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 2.3 | n/a | n/a | 0.0 | 81 | 16 |
| Polyunsaturated Fat (g) | 2.8 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | 2.3 | 0.1 | 0.0 | 0.7 | 0.0 | 9 | 2 |
| Potassium (mg) | 162.2 | 0.2 | 321.2 | 24.1 | 9.1 | 1.0 | 1.4 | 451.2 | 3,995.2 | 271.5 | n/a | 0.5 | 778.1 | 249.3 | 3.6 | 430.8 | 0.1 | 6,699 | 1,340 |
| Proline (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 0.9 | 0.1 | n/a | 3.6 | 0.0 | 5 | 1 |
| Protein (g) | 4.9 | 0.0 | 2.4 | 0.4 | 0.1 | 0.0 | 0.0 | 1.9 | 11.4 | 1.1 | n/a | 0.0 | 22.4 | 1.3 | 0.0 | 33.1 | 0.0 | 79 | 16 |
| Retinol (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.9 | 2.8 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.5 | 0.1 | 0.0 | 0.3 | 0.0 | 5 | 1 |
| Selenium (mcg) | 0.6 | 0.0 | 1.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.2 | 5.7 | 0.2 | n/a | 0.0 | 12.7 | 0.0 | 0.0 | n/a | 0.0 | 21 | 4 |
| Serine (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 1.1 | 0.1 | n/a | 1.6 | 0.0 | 4 | 1 |
| Sodium (mg) | 0.2 | 0.4 | 8.8 | 1.0 | 0.1 | 0.0 | 0.0 | 343.2 | 45.4 | 4.0 | n/a | 2,325.5 | 1,352.7 | 25.2 | 10.7 | 26.0 | 581.4 | 4,725 | 945 |
| Starch (g) | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol (mg) | 0.9 | 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 | n/a | n/a | 1 | 0 |
| Sucrose (g) | 0.8 | n/a | 2.2 | n/a | n/a | n/a | 0.0 | 0.0 | 2.5 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Sugar (g) | 0.9 | 0.0 | 9.3 | 0.1 | 0.0 | 0.1 | 0.0 | 5.7 | 25.0 | 21.5 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | 63 | 13 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 2 | 0 |
| Threonine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.8 | 0.1 | n/a | 0.9 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 6.0 | 2.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.6 | 16.3 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | 27 | 5 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 11.4 | 20.3 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 1.1 | 0.2 | n/a | 0.0 | 5.2 | 0.4 | 0.0 | 1.7 | 0.0 | 41 | 8 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.4 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | n/a | 0.9 | 0.0 | 2 | 0 |
| Valine (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.9 | 0.1 | n/a | 1.4 | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 0.2 | 0.0 | 4.4 | 0.5 | 187.2 | 0.3 | 1.0 | 280.8 | 120,650.5 | 0.0 | n/a | 0.0 | 95.0 | 3,790.8 | 0.0 | 0.0 | 0.0 | 125,011 | 25,002 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 9.4 | 0.0 | 0.0 | 14.4 | 6,038.2 | 0.0 | n/a | 0.0 | 4.5 | 189.5 | 0.0 | 0.0 | 0.0 | 6,256 | 1,251 |
| Vitamin B-12 (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 1.7 | 0.1 | n/a | 0.0 | 2.1 | 0.0 | 0.0 | 0.3 | 0.0 | 5 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 16.3 | 1.9 | 0.3 | 0.0 | 0.0 | 22.3 | 238.4 | 0.8 | n/a | 0.0 | 17.2 | 59.9 | 0.0 | 0.0 | 0.0 | 357 | 71 |
| Vitamin D (IU) | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 1.1 | 0.0 | 196.0 | 3.5 | 0.0 | 0.0 | 0.0 | 226.3 | 980.8 | 5.6 | n/a | 0.0 | 315.3 | 39.5 | 355.1 | 22.2 | 0.0 | 2,145 | 429 |
| Zinc (mg) | 0.7 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 1.7 | 0.1 | n/a | 0.0 | 4.8 | 0.5 | 0.0 | 2.2 | 0.0 | 11 | 2 |
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