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 tablespoon (14g) olive oil |
1 (1,135g) butternut squash |
2 medium (238g) red peppers |
2 small (140g) onions |
2 stalks (80g) celery |
2 cloves (6g) garlic |
28 ounces (800g) tomatoes |
16 ounces (328g) black beans |
16 ounces (454g) white shoepeg corn |
14 1/2 ounces (442g) chicken broth |
2 teaspoons (4g) ground cumin |
1 teaspoon (6g) salt |
1 teaspoon (3g) chili powder |
1/4 teaspoon (0g) cayenne pepper |
1 to taste (170g) monterey jack cheese |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.2 | 1.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
Alcohol (g) | 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 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.0 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 1.8 | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
Ash (g) | 0.0 | 9.1 | 1.1 | 0.5 | 0.6 | 0.1 | 4.0 | 3.8 | 2.2 | 4.5 | 0.3 | 6.0 | 0.3 | 0.0 | n/a | 32 | 5 |
Aspartic acid (g) | 0.0 | 1.2 | 0.7 | 0.1 | 0.1 | 0.0 | 1.1 | 3.5 | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 8 | 1 |
Caffeine (mg) | 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 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 0.1 | 544.8 | 16.7 | 32.2 | 32.0 | 10.9 | 80.0 | 88.5 | 18.1 | 17.7 | 39.1 | 1.4 | 8.9 | 0.7 | n/a | 891 | 149 |
Calories | 119.3 | 510.8 | 73.8 | 56.0 | 12.8 | 8.9 | 144.0 | 432.5 | 399.2 | 70.8 | 15.8 | 0.0 | 7.6 | 1.4 | n/a | 1,853 | 309 |
Calories (kj) | 499.4 | 2,133.8 | 307.0 | 232.4 | 53.6 | 37.4 | 592.0 | 1,808.5 | 1,673.9 | 296.3 | 65.8 | 0.0 | 31.8 | 6.0 | n/a | 7,738 | 1,290 |
Carbohydrates (g) | 0.0 | 132.7 | 14.4 | 13.1 | 2.4 | 2.0 | 31.1 | 77.7 | 94.4 | 1.7 | 1.9 | 0.0 | 1.3 | 0.3 | n/a | 373 | 62 |
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 | 0 | 0 |
Copper (mg) | 0.0 | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.7 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
Cystine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 22.7 | 5.0 | 2.4 | 1.3 | 0.1 | 9.6 | 28.5 | 10.9 | 0.0 | 0.4 | 0.0 | 0.9 | 0.1 | n/a | 82 | 14 |
Folate (mcg) | 0.0 | 306.5 | 109.5 | 26.6 | 28.8 | 0.2 | 120.0 | 488.2 | 163.3 | 8.8 | 0.4 | 0.0 | 0.8 | 0.5 | n/a | 1,253 | 209 |
Folate, DFE (mcg) | 0.0 | 306.5 | 109.5 | 26.6 | 28.8 | 0.2 | 120.0 | 488.2 | 163.3 | 8.8 | 0.4 | 0.0 | 0.8 | 0.5 | n/a | 1,253 | 209 |
Folate, food (mcg) | 0.0 | 306.5 | 109.5 | 26.6 | 28.8 | 0.2 | 120.0 | 488.2 | 163.3 | 8.8 | 0.4 | 0.0 | 0.8 | 0.5 | n/a | 1,253 | 209 |
Folic acid (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 | 0 | 0 |
Fructose | n/a | 11.2 | 5.4 | 1.8 | 0.4 | n/a | 11.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 30 | 5 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Glucose (dextrose) | n/a | 11.2 | 4.6 | 2.8 | 0.4 | n/a | 10.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 29 | 5 |
Glutamic acid (g) | 0.0 | 2.0 | 0.5 | 0.4 | 0.1 | 0.0 | 3.4 | 4.4 | 2.7 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 14 | 2 |
Glycine (g) | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Histidine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Hydroxyproline | 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 | n/a | 0 | 0 |
Iron (mg) | 0.1 | 7.9 | 1.0 | 0.3 | 0.2 | 0.1 | 2.2 | 6.9 | 1.9 | 0.9 | 2.8 | 0.0 | 0.5 | 0.0 | n/a | 25 | 4 |
Isoleucine (g) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 2.3 | 1.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
Lysine (g) | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 2.0 | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
Magnesium (mg) | 0.0 | 385.9 | 28.6 | 14.0 | 8.8 | 1.5 | 88.0 | 229.3 | 81.7 | 4.4 | 15.4 | 0.1 | 4.0 | 0.7 | n/a | 862 | 144 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 2.3 | 0.3 | 0.2 | 0.1 | 0.1 | 0.9 | 1.5 | 0.6 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 7 | 1 |
Methionine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 9.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 1.0 | 1.1 | 0.6 | 0.0 | 0.1 | 0.0 | n/a | 13 | 2 |
Niacin (mg) | 0.0 | 13.6 | 2.3 | 0.2 | 0.3 | 0.0 | 4.8 | 1.7 | 7.8 | 6.1 | 0.2 | 0.0 | 0.3 | 0.0 | n/a | 37 | 6 |
Pantothenic acid (mg) | 0.0 | 4.5 | 0.8 | 0.2 | 0.2 | 0.0 | 0.7 | 0.8 | 1.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 9 | 1 |
Phenylalanine (g) | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.6 | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
Phosphorus (mg) | 0.0 | 374.6 | 61.9 | 40.6 | 19.2 | 9.2 | 192.0 | 458.7 | 313.0 | 132.7 | 21.0 | 0.0 | 8.1 | 1.3 | n/a | 1,632 | 272 |
Phytosterols (mg) | 29.8 | n/a | n/a | 21.0 | 4.8 | n/a | 56.0 | n/a | n/a | n/a | 2.9 | 0.0 | 2.2 | 0.4 | n/a | 117 | 20 |
Polyunsaturated Fat (g) | 1.4 | 0.5 | 0.2 | 0.0 | 0.1 | 0.0 | 0.7 | 0.8 | 1.7 | 0.5 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 6 | 1 |
Potassium (mg) | 0.1 | 3,995.2 | 502.2 | 204.4 | 208.0 | 24.1 | 1,896.0 | 1,163.1 | 952.6 | 380.3 | 75.1 | 0.5 | 52.7 | 9.1 | n/a | 9,463 | 1,577 |
Proline (g) | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 1.2 | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
Protein (g) | 0.0 | 11.4 | 2.4 | 1.5 | 0.6 | 0.4 | 7.0 | 29.0 | 13.7 | 8.9 | 0.7 | 0.0 | 0.4 | 0.1 | n/a | 76 | 13 |
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 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Saturated Fat (g) | 1.9 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.5 | 0.5 | 0.7 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 4 | 1 |
Selenium (mcg) | 0.0 | 5.7 | 0.2 | 0.7 | 0.3 | 0.9 | 0.0 | 3.9 | 3.2 | 0.0 | 0.2 | 0.0 | 0.6 | 0.0 | n/a | 16 | 3 |
Serine (g) | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.6 | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
Sodium (mg) | 0.3 | 45.4 | 9.5 | 5.6 | 64.0 | 1.0 | 40.0 | 3.3 | 13.6 | 1,353.3 | 7.1 | 2,325.5 | 44.3 | 0.1 | n/a | 3,913 | 652 |
Starch | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | 2.5 | 0.0 | 1.4 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
Sugar (g) | 0.0 | 25.0 | 10.0 | 5.9 | 1.5 | 0.1 | 21.0 | n/a | n/a | 1.3 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 65 | 11 |
Theobromine (mg) | 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 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | 1.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 0.8 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
Threonine (g) | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 1.2 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Tocopherol, alpha (mg) | 1.9 | 16.3 | 3.8 | 0.0 | 0.2 | 0.0 | 4.3 | n/a | n/a | 0.1 | 0.1 | 0.0 | 1.0 | 0.1 | n/a | 28 | 5 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.1 | n/a | 0.3 | 0.0 | 0.0 | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 1 | 0 |
Total Fat (g) | 13.5 | 1.1 | 0.7 | 0.1 | 0.1 | 0.0 | 1.6 | 1.8 | 3.5 | 2.5 | 0.9 | 0.0 | 0.4 | 0.1 | n/a | 26 | 4 |
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 | 0.0 | n/a | n/a | 0 | 0 |
TransFatty acids | 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 | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
Valine (g) | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 1.5 | 0.8 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
Vitamin A, IU (IU) | 0.0 | 120,650.5 | 7,451.8 | 2.8 | 359.2 | 0.5 | 6,664.0 | 19.7 | 0.0 | 0.0 | 53.3 | 0.0 | 800.6 | 187.2 | n/a | 136,190 | 22,698 |
Vitamin A, RAE (mcg) | 0.0 | 6,038.2 | 373.7 | 0.0 | 17.6 | 0.0 | 336.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 40.0 | 9.4 | n/a | 6,818 | 1,136 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 1.7 | 0.7 | 0.2 | 0.1 | 0.1 | 0.6 | 0.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 5 | 1 |
Vitamin C (mg) | 0.0 | 238.4 | 303.9 | 10.4 | 2.5 | 1.9 | 109.6 | 0.0 | 29.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.3 | n/a | 696 | 116 |
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 | 0 | 0 |
Water (g) | 0.0 | 980.8 | 219.5 | 124.8 | 76.3 | 3.5 | 756.2 | 215.4 | 339.9 | 424.3 | 0.3 | 0.0 | 0.3 | 0.0 | n/a | 3,141 | 524 |
Zinc (mg) | 0.0 | 1.7 | 0.6 | 0.2 | 0.1 | 0.1 | 1.4 | 3.7 | 1.7 | 0.4 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 10 | 2 |
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