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 cup (156g) oats |
1 cup (0g) seitan |
1 cup (182g) bulgur wheat |
1 cup (195g) rice |
1 cup (248g) tofu |
1 tablespoon (14g) olive oil |
1 tablespoon (8g) whole wheat flour |
1/4 cup (29g) walnuts |
1/4 cup (48g) nutritional yeast |
1/4 cup (40g) onions |
1/4 cup (37g) green peppers |
1 (123g) tomatoes |
1 (61g) carrots |
1 (40g) celery |
1 teaspoon (3g) garlic powder |
1 teaspoon (2g) onion powder |
1 teaspoon (2g) pepper |
1 teaspoon (1g) parsley |
1 teaspoon (6g) sea salt |
Total | 1 serving | |
| Alanine (g) | 1.4 | n/a | 0.2 | 0.7 | 0.7 | 0.0 | 0.0 | 0.2 | 1.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Alcohol (g) | 0.0 | n/a | 0.0 | n/a | 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 | 0.0 | 0 | 0 |
| Arginine (g) | 1.9 | n/a | 0.3 | 1.1 | 1.1 | 0.0 | 0.0 | 0.7 | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Ash (g) | 2.7 | n/a | 0.6 | 1.1 | 1.7 | 0.0 | 0.1 | 0.5 | 2.7 | 0.1 | 0.2 | 0.6 | 0.6 | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 6.0 | 18 | 3 |
| Aspartic acid (g) | 2.3 | n/a | 0.3 | 1.2 | 1.8 | 0.0 | 0.1 | 0.5 | 2.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 18.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 3 |
| Caffeine | n/a | n/a | 0.0 | n/a | 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 | 0.0 | 0 | 0 |
| Calcium (mg) | 84.2 | n/a | 18.2 | 17.6 | 275.3 | 0.1 | 2.6 | 28.7 | 14.4 | 9.2 | 3.7 | 12.3 | 20.1 | 16.0 | 2.4 | 9.2 | 10.2 | 1.7 | 1.4 | 527 | 88 |
| Calories | 606.8 | n/a | 151.1 | 702.0 | 151.3 | 119.3 | 25.5 | 191.3 | 156.0 | 16.0 | 7.5 | 22.1 | 25.0 | 6.4 | 10.3 | 8.2 | 5.8 | 0.5 | 0.0 | 2,205 | 367 |
| Calories (kj) | 2,539.7 | n/a | 631.5 | 2,936.7 | 632.4 | 499.4 | 106.8 | 800.9 | 653.3 | 66.4 | 31.3 | 91.0 | 105.5 | 26.8 | 43.0 | 34.3 | 24.2 | 1.9 | 0.0 | 9,225 | 1,537 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Carbohydrates (g) | 103.4 | n/a | 33.8 | 154.7 | 4.5 | 0.0 | 5.4 | 4.0 | 19.8 | 3.7 | 1.7 | 4.8 | 5.8 | 1.2 | 2.3 | 1.9 | 1.5 | 0.1 | 0.0 | 349 | 58 |
| Cholesterol (mg) | 0.0 | n/a | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 1.0 | n/a | 0.1 | 0.2 | 0.4 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Cystine (g) | 0.6 | n/a | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 16.5 | n/a | 8.2 | 2.7 | 0.5 | 0.0 | 0.8 | 2.0 | 12.9 | 0.7 | 0.6 | 1.5 | 1.7 | 0.6 | 0.3 | 0.4 | 0.6 | 0.0 | 0.0 | 50 | 8 |
| Folate (mcg) | 87.4 | n/a | 32.8 | 450.5 | 109.1 | 0.0 | 3.3 | 28.7 | 1,123.2 | 7.6 | 3.7 | 18.5 | 11.6 | 14.4 | 1.5 | 1.5 | 0.4 | 1.9 | 0.0 | 1,896 | 316 |
| Folate, DFE (mcg) | 87.4 | n/a | 32.8 | 752.7 | 109.1 | 0.0 | 3.3 | 28.7 | 1,123.2 | 7.6 | 3.7 | 18.5 | 11.6 | 14.4 | 1.5 | 1.5 | 0.4 | 1.9 | 0.0 | 2,198 | 366 |
| Folate, food (mcg) | 87.4 | n/a | 32.8 | 17.6 | 109.1 | 0.0 | 3.3 | 28.7 | 1,123.2 | 7.6 | 3.7 | 18.5 | 11.6 | 14.4 | 1.5 | 1.5 | 0.4 | 1.9 | 0.0 | 1,463 | 244 |
| Folic acid (mcg) | 0.0 | n/a | 0.0 | 432.9 | 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 | 0.0 | 433 | 72 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.4 | 1.7 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.8 | 0.4 | 1.5 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 5.8 | n/a | 1.8 | 2.5 | 2.8 | 0.0 | 0.3 | 0.8 | 3.1 | 0.1 | 0.1 | 0.5 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 18 | 3 |
| Glycine (g) | 1.3 | n/a | 0.2 | 0.6 | 0.6 | 0.0 | 0.0 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Histidine (g) | 0.6 | n/a | 0.1 | 0.3 | 0.5 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 7.4 | n/a | 1.7 | 8.5 | 2.8 | 0.1 | 0.3 | 0.9 | 1.0 | 0.1 | 0.1 | 0.3 | 0.2 | 0.1 | 0.2 | 0.1 | 0.2 | 0.1 | 0.0 | 24 | 4 |
| Isoleucine (g) | 1.1 | n/a | 0.2 | 0.6 | 0.8 | 0.0 | 0.0 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 2.0 | n/a | 0.4 | 1.1 | 1.2 | 0.0 | 0.1 | 0.3 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Lysine (g) | 1.1 | n/a | 0.2 | 0.5 | 1.1 | 0.0 | 0.0 | 0.1 | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Magnesium (mg) | 276.1 | n/a | 58.2 | 68.3 | 67.0 | 0.0 | 10.3 | 46.2 | 25.9 | 4.0 | 3.7 | 13.5 | 7.3 | 4.4 | 2.4 | 2.7 | 3.9 | 0.6 | 0.1 | 595 | 99 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 7.7 | n/a | 1.1 | 2.1 | 1.0 | 0.0 | 0.3 | 1.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 14 | 2 |
| Methionine (g) | 0.5 | n/a | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 3.4 | n/a | 0.1 | 0.4 | 2.0 | 9.8 | 0.0 | 2.6 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 3 |
| Niacin (mg) | 1.5 | n/a | 1.8 | 9.9 | 1.3 | 0.0 | 0.4 | 0.3 | 19.3 | 0.0 | 0.2 | 0.7 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 36 | 6 |
| Pantothenic acid (mg) | 2.1 | n/a | 0.6 | 2.6 | 0.1 | 0.0 | 0.0 | 0.2 | 6.5 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 2 |
| Phenylalanine (g) | 1.4 | n/a | 0.3 | 0.7 | 0.8 | 0.0 | 0.1 | 0.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 815.9 | n/a | 72.8 | 210.6 | 228.2 | 0.0 | 26.8 | 101.2 | 305.8 | 11.6 | 7.5 | 29.5 | 21.4 | 9.6 | 12.8 | 7.7 | 3.6 | 0.7 | 0.0 | 1,866 | 311 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 29.8 | n/a | 21.1 | n/a | 6.0 | 3.4 | 8.6 | n/a | 2.4 | 0.2 | 2.1 | 2.1 | 0.1 | 0.0 | 76 | 13 |
| Polyunsaturated Fat (g) | 4.0 | n/a | 0.2 | 0.3 | 5.2 | 1.4 | 0.1 | 13.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 4 |
| Potassium (mg) | 669.2 | n/a | 123.8 | 167.7 | 297.6 | 0.1 | 27.2 | 129.0 | 458.4 | 58.4 | 65.2 | 291.5 | 195.2 | 104.0 | 37.0 | 23.6 | 30.6 | 7.0 | 0.5 | 2,686 | 448 |
| Proline (g) | 1.5 | n/a | 0.6 | 0.6 | 0.9 | 0.0 | 0.2 | 0.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Protein (g) | 26.3 | n/a | 5.6 | 12.9 | 16.2 | 0.0 | 1.0 | 4.5 | 19.4 | 0.4 | 0.3 | 1.1 | 0.6 | 0.3 | 0.5 | 0.2 | 0.2 | 0.0 | 0.0 | 90 | 15 |
| Retinol (mcg) | 0.0 | n/a | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.2 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 1.9 | n/a | 0.1 | 0.3 | 1.3 | 1.9 | 0.0 | 1.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Selenium | n/a | n/a | 1.1 | 29.4 | 22.1 | 0.0 | 4.6 | 1.4 | 3.8 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.7 | 0.3 | 0.1 | 0.0 | 0.0 | 64 | 11 |
| Serine (g) | 1.2 | n/a | 0.3 | 0.7 | 0.8 | 0.0 | 0.0 | 0.3 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Sodium (mg) | 3.1 | n/a | 9.1 | 2.0 | 19.8 | 0.3 | 0.2 | 0.6 | 24.5 | 1.6 | 1.1 | 6.2 | 42.1 | 32.0 | 1.9 | 1.8 | 0.5 | 0.7 | 2,325.5 | 2,473 | 412 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | 4.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | n/a | 0.4 | 0.0 | 0.0 | 2.2 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 4 | 1 |
| Sugar | n/a | n/a | 0.2 | n/a | 1.7 | 0.0 | 0.0 | 0.8 | 0.0 | 1.7 | 0.9 | 3.2 | 2.9 | 0.7 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 12 | 2 |
| Theobromine | n/a | n/a | 0.0 | n/a | 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 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.2 | n/a | 0.1 | 1.1 | 0.1 | 0.0 | 0.0 | 0.1 | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Threonine (g) | 0.9 | n/a | 0.2 | 0.5 | 0.7 | 0.0 | 0.0 | 0.2 | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Tocopherol, alpha | n/a | n/a | 0.0 | 0.2 | 0.0 | 1.9 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.7 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 6.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 7 | 1 |
| Total Fat (g) | 10.8 | n/a | 0.4 | 1.1 | 9.2 | 13.5 | 0.2 | 19.1 | 3.7 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 59 | 10 |
| 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 | 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 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | n/a | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.9 | n/a | 0.2 | 0.4 | 0.5 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Valine (g) | 1.5 | n/a | 0.3 | 0.8 | 0.8 | 0.0 | 0.0 | 0.2 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | n/a | 3.6 | 0.0 | 17.4 | 0.0 | 0.7 | 5.9 | 0.0 | 0.8 | 137.8 | 1,024.6 | 10,190.7 | 179.6 | 0.0 | 0.0 | 12.6 | 106.6 | 0.0 | 11,680 | 1,947 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 6.7 | 51.7 | 509.4 | 8.8 | 0.0 | 0.0 | 0.6 | 5.3 | 0.0 | 583 | 97 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | n/a | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.2 | 0.7 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.4 | 0.1 | 3.0 | 29.9 | 16.9 | 3.6 | 1.2 | 0.0 | 0.6 | 0.0 | 1.7 | 0.0 | 58 | 10 |
| Vitamin D (IU) | 0.0 | n/a | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 12.8 | n/a | 141.5 | 25.1 | 216.4 | 0.0 | 0.8 | 1.2 | 2.4 | 35.6 | 35.0 | 116.3 | 53.9 | 38.2 | 0.2 | 0.1 | 0.3 | 1.1 | 0.0 | 681 | 113 |
| Zinc (mg) | 6.2 | n/a | 1.0 | 2.3 | 1.6 | 0.0 | 0.2 | 0.9 | 3.8 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 17 | 3 |
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