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 (110g) onions |
3 (183g) carrots |
1 tablespoon (14g) olive oil |
3 tablespoons (3g) oregano |
3 tablespoons (8g) basil |
1 1/2 tablespoons (15g) granulated garlic |
1 to taste (0g) salt and pepper |
15 ounces (425g) chickpeas |
15 ounces (425g) red kidney beans |
15 ounces (425g) small white beans |
29 ounces (829g) tomatoes |
1/3 cup (57g) quinoa |
1/3 cup (62g) basmati rice |
9 cups (2,133g) water |
2 tablespoons (0g) chicken soup powder |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.9 | 1.5 | 1.3 | 0.2 | 0.3 | 0.3 | n/a | n/a | 5 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 2.0 | 2.3 | 1.9 | 0.2 | 0.6 | 0.4 | n/a | n/a | 8 | 1 |
Ash (g) | 0.4 | 1.8 | 0.0 | 0.2 | 0.1 | 0.5 | n/a | 6.8 | 4.6 | 4.9 | 4.1 | 1.3 | 0.9 | 2.1 | n/a | 28 | 2 |
Aspartic acid (g) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 2.5 | 4.5 | 3.7 | 1.1 | 0.6 | 0.5 | n/a | n/a | 14 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 25.3 | 60.4 | 0.1 | 47.9 | 14.1 | 11.5 | n/a | 136.1 | 119.1 | 310.5 | 82.9 | 26.6 | 14.2 | 64.0 | n/a | 913 | 76 |
Calories | 44.0 | 75.0 | 119.3 | 8.0 | 1.8 | 48.2 | n/a | 506.1 | 540.1 | 484.8 | 149.1 | 208.3 | 227.9 | 0.0 | n/a | 2,413 | 201 |
Calories (kj) | 182.6 | 316.6 | 499.4 | 33.2 | 7.5 | 201.7 | n/a | 2,113.6 | 2,262.5 | 2,028.6 | 613.1 | 871.2 | 953.6 | 0.0 | n/a | 10,084 | 840 |
Carbohydrates (g) | 10.3 | 17.5 | 0.0 | 2.1 | 0.2 | 10.6 | n/a | 96.2 | 97.0 | 90.2 | 32.2 | 36.3 | 47.6 | 0.0 | n/a | 440 | 37 |
Cholesterol (mg) | 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 | n/a | 0 | 0 |
Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.7 | 1.0 | 1.0 | 0.5 | 0.3 | 0.2 | 0.2 | n/a | 4 | 0 |
Cystine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.4 | 0.3 | 0.1 | 0.1 | 0.1 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 1.9 | 5.1 | 0.0 | 1.3 | 0.1 | 1.3 | n/a | 18.7 | 31.5 | 20.4 | 9.9 | 4.0 | 2.2 | 0.0 | n/a | 96 | 8 |
Folate (mcg) | 20.9 | 34.8 | 0.0 | 7.1 | 5.4 | 6.8 | n/a | 284.9 | 552.9 | 276.4 | 124.3 | 104.2 | 12.3 | 0.0 | n/a | 1,430 | 119 |
Folate, DFE (mcg) | 20.9 | 34.8 | 0.0 | 7.1 | 5.4 | 6.8 | n/a | 284.9 | 552.9 | 276.4 | 124.3 | 104.2 | 12.3 | 0.0 | n/a | 1,430 | 119 |
Folate, food (mcg) | 20.9 | 34.8 | 0.0 | 7.1 | 5.4 | 6.8 | n/a | 284.9 | 552.9 | 276.4 | 124.3 | 104.2 | 12.3 | 0.0 | n/a | 1,430 | 119 |
Folic acid (mcg) | 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 | n/a | 0 | 0 |
Fructose (g) | 1.4 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 11.4 | n/a | n/a | n/a | n/a | 14 | 1 |
Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 2.2 | 1.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 10.4 | n/a | n/a | n/a | n/a | 14 | 1 |
Glutamic acid (g) | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 3.7 | 5.6 | 4.7 | 3.6 | 1.1 | 1.0 | n/a | n/a | 21 | 2 |
Glycine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.9 | 1.4 | 1.2 | 0.2 | 0.4 | 0.2 | n/a | n/a | 5 | 0 |
Histidine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 1.0 | 0.9 | 0.1 | 0.2 | 0.1 | n/a | n/a | 3 | 0 |
Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.2 | 0.5 | 0.1 | 1.1 | 0.3 | 0.8 | n/a | 5.7 | 12.5 | 12.7 | 2.2 | 2.6 | 0.9 | 0.0 | n/a | 40 | 3 |
Isoleucine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.9 | 1.6 | 1.4 | 0.1 | 0.3 | 0.2 | n/a | n/a | 5 | 0 |
Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1.5 | 2.9 | 2.5 | 0.2 | 0.5 | 0.4 | n/a | n/a | 8 | 1 |
Lysine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1.4 | 2.5 | 2.1 | 0.2 | 0.4 | 0.2 | n/a | n/a | 7 | 1 |
Magnesium (mg) | 11.0 | 22.0 | 0.0 | 8.1 | 5.1 | 11.2 | n/a | 123.3 | 191.4 | 216.9 | 91.1 | 111.5 | 88.1 | 21.3 | n/a | 901 | 75 |
Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.1 | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 2.6 | 2.0 | 2.2 | 0.9 | 1.2 | 2.3 | 0.0 | n/a | 12 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.6 | 0.5 | 0.0 | 0.2 | 0.1 | n/a | n/a | 2 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.2 | 0.1 | 0.3 | 0.9 | 0.7 | 0.0 | n/a | 13 | 1 |
Niacin (mg) | 0.1 | 1.8 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.6 | 2.5 | 0.5 | 4.9 | 0.9 | 3.1 | 0.0 | n/a | 15 | 1 |
Pantothenic acid (mg) | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1.3 | 0.9 | 0.8 | 0.7 | 0.4 | 0.9 | 0.0 | n/a | 6 | 0 |
Phenylalanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1.1 | 2.0 | 1.7 | 0.2 | 0.3 | 0.3 | n/a | n/a | 6 | 0 |
Phosphorus (mg) | 31.9 | 64.1 | 0.0 | 4.4 | 4.5 | 60.2 | n/a | 382.8 | 603.9 | 387.0 | 198.9 | 258.7 | 205.1 | 0.0 | n/a | 2,201 | 183 |
Phytosterols (mg) | 16.5 | n/a | 29.8 | 6.1 | n/a | 1.2 | n/a | n/a | n/a | n/a | 58.0 | n/a | n/a | n/a | n/a | 112 | 9 |
Polyunsaturated Fat (g) | 0.0 | 0.2 | 1.4 | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 1.2 | 0.5 | 0.7 | 1.9 | 0.6 | 0.0 | n/a | 9 | 1 |
Potassium (mg) | 160.6 | 585.6 | 0.1 | 37.8 | 23.5 | 173.6 | n/a | 731.5 | 1,713.9 | 1,930.8 | 1,963.7 | 318.7 | 137.4 | 21.3 | n/a | 7,798 | 650 |
Proline (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.9 | 1.6 | 1.3 | 0.1 | 0.4 | 0.2 | n/a | n/a | 5 | 0 |
Protein (g) | 1.2 | 1.7 | 0.0 | 0.3 | 0.3 | 2.4 | n/a | 21.1 | 36.9 | 30.9 | 7.3 | 8.0 | 4.9 | 0.0 | n/a | 115 | 10 |
Retinol (mcg) | 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 | n/a | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.2 | 0.2 | 0.2 | 0.1 | 0.0 | n/a | 1 | 0 |
Saturated Fat (g) | 0.0 | 0.1 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.3 | 0.3 | 0.2 | 0.4 | 0.4 | 0.0 | n/a | 4 | 0 |
Selenium (mcg) | 0.6 | 0.2 | 0.0 | 0.1 | 0.0 | 3.5 | n/a | 11.9 | 5.1 | 6.8 | 0.0 | 4.8 | 14.4 | 0.0 | n/a | 47 | 4 |
Serine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1.1 | 2.0 | 1.7 | 0.2 | 0.3 | 0.3 | n/a | n/a | 6 | 0 |
Sodium (mg) | 4.4 | 126.3 | 0.3 | 0.8 | 0.3 | 8.7 | n/a | 1,271.6 | 8.5 | 21.3 | 41.4 | 2.8 | 4.3 | 64.0 | n/a | 1,555 | 130 |
Starch (g) | 0.0 | 2.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 29.6 | n/a | n/a | n/a | 32 | 3 |
Sucrose (g) | 1.1 | 6.6 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.5 | n/a | n/a | 9 | 1 |
Sugar (g) | 4.7 | 8.7 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | n/a | 1.4 | 1.2 | 21.8 | n/a | 0.5 | 0.0 | n/a | 39 | 3 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.7 | 0.4 | 0.3 | 0.2 | 0.2 | 0.0 | n/a | 2 | 0 |
Threonine (g) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.8 | 1.6 | 1.3 | 0.2 | 0.2 | 0.2 | n/a | n/a | 5 | 0 |
Tocopherol, alpha (mg) | 0.0 | 1.2 | 1.9 | 0.5 | 0.1 | 0.1 | n/a | n/a | 0.1 | 3.4 | 4.5 | 1.4 | 0.7 | 0.0 | n/a | 14 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.0 | 2.6 | 0.0 | n/a | n/a | 4 | 0 |
Total Fat (g) | 0.1 | 0.4 | 13.5 | 0.1 | 0.1 | 0.1 | n/a | 4.8 | 2.1 | 1.2 | 1.7 | 3.4 | 1.8 | 0.0 | n/a | 29 | 2 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 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 | 0.0 | 0.0 | n/a | 0.2 | 0.4 | 0.4 | 0.0 | 0.1 | 0.1 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.5 | 1.0 | 0.9 | 0.1 | 0.2 | 0.2 | n/a | n/a | 3 | 0 |
Valine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.9 | 1.9 | 1.6 | 0.1 | 0.3 | 0.3 | n/a | n/a | 5 | 0 |
Vitamin A, IU (IU) | 2.2 | 30,572.0 | 0.0 | 51.0 | 419.4 | 0.0 | n/a | 89.3 | 0.0 | 0.0 | 6,902.0 | 7.9 | 0.0 | 0.0 | n/a | 38,044 | 3,170 |
Vitamin A, RAE (mcg) | 0.0 | 1,528.1 | 0.0 | 2.6 | 21.0 | 0.0 | n/a | 4.3 | 0.0 | 0.0 | 348.0 | 0.6 | 0.0 | 0.0 | n/a | 1,904 | 159 |
Vitamin B-12 (mcg) | 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 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 2.0 | 0.5 | 0.3 | 0.7 | 0.3 | 0.3 | 0.0 | n/a | 5 | 0 |
Vitamin C (mg) | 8.1 | 10.8 | 0.0 | 0.1 | 1.4 | 0.2 | n/a | 16.2 | 5.1 | 0.0 | 113.5 | n/a | 0.0 | 0.0 | n/a | 155 | 13 |
Vitamin D (IU) | 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 | n/a | 0 | 0 |
Water (g) | 98.0 | 161.6 | 0.0 | 0.3 | 7.3 | 0.9 | n/a | 296.4 | 284.7 | 298.1 | 783.2 | 7.5 | 6.4 | 2,130.9 | n/a | 4,075 | 340 |
Zinc (mg) | 0.2 | 0.4 | 0.0 | 0.1 | 0.1 | 0.4 | n/a | 4.5 | 4.6 | 4.8 | 1.4 | 1.8 | 1.2 | 0.0 | n/a | 19 | 2 |
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