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 teaspoon (5g) canola oil |
1 tablespoon (14g) canola oil |
1 1/2 cups (218g) fresh corn kernels |
2 tablespoons (20g) shallots |
1/2 teaspoon (1g) Greek oregano |
2 teaspoons (2g) fresh Italian parsley |
19 ounces (539g) garbanzo beans |
1 cup (108g) breadcrumbs |
2 tablespoons (15g) cornmeal |
1/2 teaspoon (3g) salt |
2 tablespoons (19g) red bell peppers |
1 tablespoon (8g) polenta |
1/4 cup (61g) fresh lemon juice |
1/3 cup (72g) extra virgin olive oil |
1 to taste (0g) salt |
1 to taste (0g) fresh ground black pepper |
5 ounces (142g) arugula leaves |
1 to taste (0g) garlic chives |
Total | 1 serving | |
| Alanine | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 1.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 2.5 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Ash (g) | 0.0 | 0.0 | 1.3 | 0.2 | 0.1 | 0.1 | 8.7 | 3.1 | 0.2 | 3.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 2.0 | n/a | 19 | 3 |
| Aspartic acid | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 3.1 | 0.8 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Beta-sitosterol (mg) | 18.6 | 57.8 | 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 | 76 | 13 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.0 | 0.0 | 4.4 | 7.4 | 14.4 | 3.4 | 172.4 | 197.6 | 0.9 | 0.7 | 1.3 | 0.5 | 3.7 | 0.7 | n/a | n/a | 226.8 | n/a | 634 | 106 |
| Calories | 39.8 | 123.8 | 187.1 | 14.4 | 2.4 | 0.9 | 641.0 | 426.6 | 55.2 | 0.0 | 5.8 | 27.6 | 13.4 | 635.8 | n/a | n/a | 35.4 | n/a | 2,209 | 368 |
| Calories (kj) | 166.5 | 517.9 | 783.0 | 60.4 | 10.0 | 3.7 | 2,677.3 | 1,785.2 | 231.0 | 0.0 | 24.0 | 115.5 | 55.5 | 2,660.6 | n/a | n/a | 148.8 | n/a | 9,239 | 1,540 |
| Campesterol (mg) | 10.8 | 33.7 | 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 | 45 | 7 |
| Carbohydrates (g) | 0.0 | 0.0 | 40.7 | 3.4 | 0.6 | 0.2 | 121.8 | 77.7 | 11.7 | 0.0 | 1.1 | 5.9 | 4.2 | 0.0 | n/a | n/a | 5.2 | n/a | 272 | 45 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 2 | 0 |
| Cystine | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 4.4 | n/a | 0.4 | 0.1 | 23.7 | 4.9 | 1.1 | 0.0 | 0.4 | 0.6 | 0.2 | 0.0 | n/a | n/a | 2.3 | n/a | 38 | 6 |
| Folate (mcg) | 0.0 | 0.0 | 91.4 | 6.8 | 2.1 | 3.7 | 360.9 | 115.6 | 3.8 | 0.0 | 8.6 | 1.9 | 12.2 | 0.0 | n/a | n/a | 137.5 | n/a | 744 | 124 |
| Folate, DFE (mcg) | 0.0 | 0.0 | 91.4 | 6.8 | 2.1 | 3.7 | 360.9 | 177.1 | 3.8 | 0.0 | 8.6 | 1.9 | 12.2 | 0.0 | n/a | n/a | 137.5 | n/a | 806 | 134 |
| Folate, food (mcg) | 0.0 | 0.0 | 91.4 | 6.8 | 2.1 | 3.7 | 360.9 | 27.0 | 3.8 | 0.0 | 8.6 | 1.9 | 12.2 | 0.0 | n/a | n/a | 137.5 | n/a | 656 | 109 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 88.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 89 | 15 |
| Fructose | n/a | n/a | 4.2 | n/a | 0.0 | n/a | n/a | 2.7 | n/a | n/a | 0.4 | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 7.5 | n/a | 0.0 | n/a | n/a | 2.0 | n/a | n/a | 0.4 | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 10 | 2 |
| Glutamic acid | n/a | n/a | 1.4 | 0.1 | 0.0 | 0.0 | 4.7 | 4.5 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 11 | 2 |
| Glycine | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 1.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Histidine | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Hydroxyproline | 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 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.0 | 1.1 | 0.2 | 0.3 | 0.2 | 7.3 | 5.2 | 0.5 | 0.0 | 0.1 | 0.3 | 0.0 | 0.4 | n/a | n/a | 2.1 | n/a | 18 | 3 |
| Isoleucine | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 1.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 1.9 | 1.0 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Lysine | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 1.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Magnesium (mg) | 0.0 | 0.0 | 80.5 | 4.2 | 2.4 | 1.2 | 156.2 | 46.4 | 19.4 | 0.0 | 2.2 | 9.7 | 3.7 | 0.0 | n/a | n/a | 66.6 | n/a | 393 | 65 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 2.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 3.3 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | 5 | 1 |
| Methionine | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.8 | 8.9 | 0.9 | 0.0 | 0.0 | 0.0 | 1.4 | 1.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 52.5 | n/a | n/a | 0.1 | n/a | 68 | 11 |
| Niacin (mg) | 0.0 | 0.0 | 3.8 | 0.0 | 0.0 | 0.0 | 0.7 | 7.2 | 0.6 | 0.0 | 0.2 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.4 | n/a | 13 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 1.6 | 0.1 | 0.0 | 0.0 | 1.6 | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.6 | n/a | 5 | 1 |
| Phenylalanine | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 1.4 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Phosphorus (mg) | 0.0 | 0.0 | 193.6 | 12.0 | 1.3 | 1.4 | 484.8 | 178.2 | 36.8 | 0.0 | 4.8 | 18.4 | 4.9 | 0.0 | n/a | n/a | 73.7 | n/a | 1,010 | 168 |
| Phytosterols | n/a | n/a | n/a | 1.0 | 1.8 | 0.1 | n/a | 8.6 | n/a | 0.0 | n/a | n/a | n/a | 159.0 | n/a | n/a | n/a | n/a | 171 | 28 |
| Polyunsaturated Fat (g) | 1.3 | 3.9 | 1.1 | 0.0 | 0.0 | 0.0 | 2.7 | 2.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 7.6 | n/a | n/a | 0.5 | n/a | 20 | 3 |
| Potassium (mg) | 0.0 | 0.0 | 587.3 | 66.8 | 11.3 | 13.6 | 926.5 | 211.7 | 43.8 | 0.2 | 39.2 | 21.9 | 62.8 | 0.7 | n/a | n/a | 523.1 | n/a | 2,509 | 418 |
| Proline | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 1.1 | 1.5 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 0.0 | 0.0 | 7.1 | 0.5 | 0.1 | 0.1 | 26.7 | 14.4 | 1.2 | 0.0 | 0.2 | 0.6 | 0.2 | 0.0 | n/a | n/a | 3.7 | n/a | 55 | 9 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.3 | 1.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.6 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 9.9 | n/a | n/a | 0.1 | n/a | 14 | 2 |
| Selenium (mcg) | 0.0 | 0.0 | 1.3 | 0.2 | 0.0 | 0.0 | 15.1 | 27.2 | 2.4 | 0.0 | 0.0 | 1.2 | 0.1 | 0.0 | n/a | n/a | 0.4 | n/a | 48 | 8 |
| Serine | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 1.3 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Sodium (mg) | 0.0 | 0.0 | 32.6 | 2.4 | 0.2 | 1.4 | 1,610.7 | 790.6 | 5.3 | 1,162.7 | 0.7 | 2.7 | 0.6 | 1.4 | n/a | n/a | 38.3 | n/a | 3,650 | 608 |
| Starch | n/a | n/a | 12.4 | n/a | n/a | n/a | n/a | 64.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 77 | 13 |
| Stigmasterol (mg) | 0.1 | 0.4 | 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 | 1 | 0 |
| Sucrose | n/a | n/a | 1.9 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 0.0 | 0.0 | 13.6 | n/a | 0.0 | 0.0 | n/a | 6.7 | 0.1 | 0.0 | 0.8 | 0.0 | 1.5 | 0.0 | n/a | n/a | 2.9 | n/a | 26 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 2 | 0 |
| Threonine | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 1.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.8 | 2.4 | 0.2 | n/a | 0.2 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 10.3 | n/a | n/a | 0.6 | n/a | 15 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 1.2 | 3.8 | 0.3 | n/a | 0.2 | 0.0 | n/a | 0.8 | 0.3 | n/a | 0.0 | 0.1 | n/a | 0.6 | n/a | n/a | n/a | n/a | 7 | 1 |
| Total Fat (g) | 4.5 | 14.0 | 2.9 | 0.0 | 0.0 | 0.0 | 6.1 | 5.7 | 0.5 | 0.0 | 0.1 | 0.3 | 0.1 | 71.9 | n/a | n/a | 0.9 | n/a | 107 | 18 |
| Trans-monoenoic Fat (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.7 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Valine | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 1.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 406.7 | 238.0 | 15.3 | 207.5 | 113.1 | 0.0 | 32.6 | 0.0 | 582.4 | 16.3 | 3.7 | 0.0 | n/a | n/a | 3,364.0 | n/a | 4,980 | 830 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 19.6 | 12.0 | 0.8 | 10.4 | 5.4 | 0.0 | 1.7 | 0.0 | 29.2 | 0.8 | 0.0 | 0.0 | n/a | n/a | 168.7 | n/a | 249 | 41 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 2.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 3 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 14.8 | 1.6 | 0.0 | 3.3 | 20.5 | 0.0 | 0.0 | 0.0 | 23.8 | 0.0 | 23.6 | 0.0 | n/a | n/a | 21.3 | n/a | 109 | 18 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Water (g) | 0.0 | 0.0 | 165.4 | 16.0 | 0.1 | 2.2 | 375.4 | 7.0 | 1.6 | 0.0 | 17.2 | 0.8 | 56.3 | 0.0 | n/a | n/a | 130.0 | n/a | 772 | 129 |
| Zinc (mg) | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 5.7 | 1.6 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | 10 | 2 |
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.