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 (150g) Spanish onions |
2 (6g) garlic cloves |
1 teaspoon (2g) turmeric |
1/2 teaspoon (1g) curry powder |
1/2 teaspoon (1g) cumin |
1/4 teaspoon (0g) red pepper flakes |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) pepper |
3/4 teaspoon (2g) cinnamon |
1/4 teaspoon (1g) ground nutmeg |
2 (260g) sweet potatoes |
1 (431g) acorn squash |
3 (183g) carrots |
1/2 cup (0g) vegetable broth |
15 ounces (425g) chickpeas |
15 ounces (459g) whole tomatoes |
1/2 cup (73g) raisins |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.2 | n/a | 0.9 | 0.1 | 0.1 | 2 | 0 |
Alcohol (g) | 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 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.2 | n/a | 2.0 | 0.1 | 0.3 | 3 | 1 |
Ash (g) | 0.5 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 3.0 | 0.1 | 0.1 | 0.0 | 2.6 | 3.9 | 1.8 | n/a | 6.8 | 2.3 | 1.3 | 23 | 4 |
Aspartic acid (g) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.4 | 0.3 | n/a | 2.5 | 0.6 | 0.1 | 5 | 1 |
Caffeine (mg) | 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 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 34.5 | 10.9 | 4.0 | 4.8 | 9.8 | 0.7 | 0.7 | 5.1 | 19.6 | 1.0 | 78.0 | 142.2 | 60.4 | n/a | 136.1 | 45.9 | 36.3 | 590 | 98 |
Calories | 60.0 | 8.9 | 7.8 | 3.3 | 3.9 | 1.4 | 0.0 | 2.9 | 4.8 | 2.9 | 223.6 | 172.4 | 75.0 | n/a | 506.1 | 82.6 | 216.8 | 1,372 | 229 |
Calories (kj) | 249.0 | 37.4 | 32.6 | 13.6 | 16.5 | 6.0 | 0.0 | 12.1 | 20.3 | 12.1 | 933.4 | 719.8 | 316.6 | n/a | 2,113.6 | 339.7 | 907.7 | 5,730 | 955 |
Carbohydrates (g) | 14.0 | 2.0 | 1.4 | 0.6 | 0.5 | 0.3 | 0.0 | 0.7 | 1.6 | 0.3 | 52.3 | 44.9 | 17.5 | n/a | 96.2 | 17.9 | 57.4 | 307 | 51 |
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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 0.1 | n/a | 0.7 | 0.3 | 0.2 | 2 | 0 |
Cystine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | n/a | 0.3 | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 2.6 | 0.1 | 0.5 | 0.3 | 0.1 | 0.1 | 0.0 | 0.3 | 1.0 | 0.1 | 7.8 | 6.5 | 5.1 | n/a | 18.7 | 5.5 | 2.7 | 51 | 9 |
Folate (mcg) | 28.5 | 0.2 | 0.9 | 1.5 | 0.1 | 0.5 | 0.0 | 0.2 | 0.1 | 0.4 | 28.6 | 73.3 | 34.8 | n/a | 284.9 | 68.9 | 3.6 | 526 | 88 |
Folate, DFE (mcg) | 28.5 | 0.2 | 0.9 | 1.5 | 0.1 | 0.5 | 0.0 | 0.2 | 0.1 | 0.4 | 28.6 | 73.3 | 34.8 | n/a | 284.9 | 68.9 | 3.6 | 526 | 88 |
Folate, food (mcg) | 28.5 | 0.2 | 0.9 | 1.5 | 0.1 | 0.5 | 0.0 | 0.2 | 0.1 | 0.4 | 28.6 | 73.3 | 34.8 | n/a | 284.9 | 68.9 | 3.6 | 526 | 88 |
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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose (g) | 1.9 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 1.8 | n/a | 1.0 | n/a | n/a | 6.3 | 21.5 | 33 | 5 |
Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) (g) | 3.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2.5 | n/a | 1.1 | n/a | n/a | 5.7 | 20.1 | 32 | 5 |
Glutamic acid (g) | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.6 | 0.7 | n/a | 3.7 | 2.0 | 0.1 | 8 | 1 |
Glycine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.9 | 0.1 | 0.1 | 1 | 0 |
Histidine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.6 | 0.1 | 0.1 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.3 | 0.1 | 0.9 | 0.3 | 0.7 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 1.6 | 3.0 | 0.5 | n/a | 5.7 | 1.2 | 1.4 | 16 | 3 |
Isoleucine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.9 | 0.1 | 0.0 | 1 | 0 |
Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.2 | n/a | 1.5 | 0.1 | 0.1 | 2 | 0 |
Lysine (g) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.2 | n/a | 1.4 | 0.1 | 0.1 | 2 | 0 |
Magnesium (mg) | 15.0 | 1.5 | 4.2 | 2.5 | 3.8 | 0.7 | 0.0 | 2.0 | 1.2 | 1.0 | 65.0 | 137.9 | 22.0 | n/a | 123.3 | 50.5 | 23.2 | 454 | 76 |
Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Manganese (mg) | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.7 | 0.7 | 0.3 | n/a | 2.6 | 0.5 | 0.2 | 6 | 1 |
Methionine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 0.0 | 2 | 0 |
Niacin (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 3.0 | 1.8 | n/a | 0.6 | 2.7 | 0.6 | 11 | 2 |
Pantothenic acid (mg) | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.1 | 1.7 | 0.5 | n/a | 1.3 | 0.4 | 0.1 | 6 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 1.1 | 0.1 | 0.0 | 2 | 0 |
Phosphorus (mg) | 43.5 | 9.2 | 5.9 | 3.5 | 5.2 | 1.3 | 0.0 | 1.8 | 1.3 | 1.2 | 122.2 | 155.2 | 64.1 | n/a | 382.8 | 110.2 | 73.2 | 980 | 163 |
Phytosterols (mg) | 22.5 | n/a | 1.8 | 0.7 | 0.7 | 0.4 | 0.0 | 1.1 | 0.5 | 0.3 | 31.2 | n/a | n/a | n/a | n/a | 32.1 | n/a | 91 | 15 |
Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 2.2 | 0.4 | 0.0 | 3 | 1 |
Potassium (mg) | 219.0 | 24.1 | 55.6 | 15.4 | 18.8 | 9.1 | 0.2 | 15.3 | 8.4 | 1.9 | 876.2 | 1,495.6 | 585.6 | n/a | 731.5 | 1,087.8 | 543.0 | 5,687 | 948 |
Proline (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.9 | 0.1 | 0.2 | 2 | 0 |
Protein (g) | 1.7 | 0.4 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 4.1 | 3.4 | 1.7 | n/a | 21.1 | 4.0 | 2.2 | 39 | 7 |
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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.1 | 1 | 0 |
Saturated Fat (g) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.5 | 0.1 | 0.0 | 1 | 0 |
Selenium (mcg) | 0.8 | 0.9 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 1.6 | 2.2 | 0.2 | n/a | 11.9 | 0.0 | 0.4 | 18 | 3 |
Serine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 1.1 | 0.1 | 0.1 | 2 | 0 |
Sodium (mg) | 6.0 | 1.0 | 0.8 | 0.5 | 1.8 | 0.1 | 1,162.7 | 0.2 | 0.2 | 0.1 | 143.0 | 12.9 | 126.3 | n/a | 1,271.6 | 23.0 | 8.0 | 2,758 | 460 |
Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 32.9 | n/a | 2.6 | n/a | n/a | 0.0 | 2.0 | 37 | 6 |
Sucrose (g) | 1.5 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 6.6 | n/a | 6.6 | n/a | n/a | 0.0 | 0.3 | 15 | 2 |
Sugar (g) | 6.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 10.9 | n/a | 8.7 | n/a | n/a | 12.1 | 42.9 | 81 | 14 |
Theobromine (mg) | 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 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.1 | n/a | 0.1 | 0.2 | 0.1 | 1 | 0 |
Threonine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.3 | n/a | 0.8 | 0.1 | 0.1 | 2 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 1.2 | n/a | n/a | 2.5 | 0.1 | 5 | 1 |
Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.6 | 0.0 | 1 | 0 |
Total Fat (g) | 0.2 | 0.0 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.4 | 0.4 | n/a | 4.8 | 0.9 | 0.3 | 8 | 1 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0 | 0 |
Tyrosine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.5 | 0.1 | 0.0 | 1 | 0 |
Valine (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.9 | 0.1 | 0.1 | 2 | 0 |
Vitamin A, IU (IU) | 3.0 | 0.5 | 0.0 | 9.9 | 13.3 | 187.2 | 0.0 | 6.3 | 5.8 | 0.6 | 36,886.2 | 1,581.8 | 30,572.0 | n/a | 89.3 | 3,823.5 | 0.0 | 73,179 | 12,197 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.5 | 0.7 | 9.4 | 0.0 | 0.3 | 0.3 | 0.0 | 1,843.4 | 77.6 | 1,528.1 | n/a | 4.3 | 192.8 | 0.0 | 3,657 | 610 |
Vitamin B-12 (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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.7 | 0.3 | n/a | 2.0 | 0.4 | 0.1 | 4 | 1 |
Vitamin C (mg) | 11.1 | 1.9 | 0.6 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 6.2 | 47.4 | 10.8 | n/a | 16.2 | 62.9 | 1.7 | 159 | 27 |
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 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 133.7 | 3.5 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 200.9 | 378.3 | 161.6 | n/a | 296.4 | 433.8 | 11.2 | 1,620 | 270 |
Zinc (mg) | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.6 | 0.4 | n/a | 4.5 | 0.8 | 0.2 | 8 | 1 |
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