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.
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1/4 cup (0g) vegetable stock |
3 medium (330g) onions |
1 (61g) carrots |
1 tablespoon (6g) jalapenos |
2 (6g) garlic cloves |
4 teaspoons (11g) chili powder |
1 teaspoon (2g) cumin |
28 ounces (794g) diced tomatoes |
15 ounces (425g) diced tomatoes |
1 teaspoon (5g) brown sugar |
30 ounces (851g) red kidney beans |
1/3 cup (47g) bulgur |
1/2 cup (123g) plain yogurt |
1/3 cup (33g) scallions |
1/4 cup (4g) cilantro |
Total | 1 serving | |
| Alanine | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | 3.1 | 0.2 | 0.2 | 0.0 | n/a | 4 | 1 |
| Alcohol | 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 |
| Arginine | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.2 | 0.1 | n/a | 4.6 | 0.3 | 0.1 | 0.0 | n/a | 6 | 1 |
| Ash | n/a | 1.2 | 0.6 | 0.0 | 0.1 | 1.3 | 0.2 | 4.0 | 2.1 | 0.0 | 9.3 | 0.7 | 0.9 | 0.3 | 0.1 | 21 | 5 |
| Aspartic acid | n/a | 0.3 | 0.1 | n/a | 0.0 | 0.2 | n/a | 1.1 | 0.6 | n/a | 8.9 | 0.3 | 0.3 | 0.1 | n/a | 12 | 3 |
| Beta-sitosterol | 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 | 0.1 | 0 | 0 |
| Caffeine | 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 |
| Calcium | n/a | 75.9 | 20.1 | 0.7 | 10.9 | 35.6 | 19.6 | 79.4 | 42.5 | 3.8 | 238.2 | 16.3 | 148.2 | 24.0 | 2.7 | 718 | 179 |
| Calories | n/a | 132.0 | 25.0 | 1.6 | 8.9 | 30.5 | 7.9 | 142.9 | 76.5 | 17.5 | 1,080.2 | 159.4 | 74.7 | 10.7 | 0.9 | 1,769 | 442 |
| Calories (kj) | n/a | 547.8 | 105.5 | 6.7 | 37.4 | 127.3 | 32.9 | 587.4 | 314.7 | 73.1 | 4,525.0 | 667.1 | 314.8 | 45.0 | 3.8 | 7,389 | 1,847 |
| Campesterol | 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 | 0 | 0 |
| Carbohydrates | n/a | 30.8 | 5.8 | 0.4 | 2.0 | 5.4 | 0.9 | 30.9 | 16.5 | 4.5 | 193.9 | 35.4 | 5.7 | 2.4 | 0.1 | 335 | 84 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.9 | 0.0 | 0.0 | 16 | 4 |
| Copper | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.3 | 0.0 | 2.1 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Cystine | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.8 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber | n/a | 5.6 | 1.7 | 0.2 | 0.1 | 3.8 | 0.2 | 9.5 | 5.1 | 0.0 | 62.9 | 8.5 | 0.0 | 0.9 | 0.1 | 99 | 25 |
| Folate | n/a | 62.7 | 11.6 | 1.5 | 0.2 | 3.0 | 0.2 | 119.1 | 63.8 | 0.0 | 1,105.7 | 12.6 | 8.6 | 21.3 | 2.5 | 1,413 | 353 |
| Folate, DFE | n/a | 62.7 | 11.6 | 1.5 | 0.2 | 3.0 | 0.2 | 119.1 | 63.8 | 0.0 | 1,105.7 | 12.6 | 8.6 | 21.3 | 2.5 | 1,413 | 353 |
| Folate, food | n/a | 62.7 | 11.6 | 1.5 | 0.2 | 3.0 | 0.2 | 119.1 | 63.8 | 0.0 | 1,105.7 | 12.6 | 8.6 | 21.3 | 2.5 | 1,413 | 353 |
| Folic acid | 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 |
| Fructose | n/a | 4.3 | 0.3 | 0.1 | n/a | 0.5 | n/a | 10.9 | 5.8 | 0.1 | n/a | n/a | n/a | n/a | n/a | 22 | 5 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 6.5 | 0.4 | 0.1 | n/a | 0.2 | n/a | 9.9 | 5.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 22 | 6 |
| Glutamic acid | n/a | 0.9 | 0.2 | n/a | 0.0 | 0.2 | n/a | 3.4 | 1.8 | n/a | 11.3 | 1.8 | 0.8 | 0.1 | n/a | 21 | 5 |
| Glycine | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.2 | 0.1 | n/a | 2.9 | 0.2 | 0.1 | 0.0 | n/a | 4 | 1 |
| Histidine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | 2.1 | 0.1 | 0.1 | 0.0 | n/a | 3 | 1 |
| Hydroxyproline | n/a | 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 | 0 | 0 |
| Iron | n/a | 0.7 | 0.2 | 0.0 | 0.1 | 1.9 | 1.4 | 2.1 | 1.1 | 0.0 | 25.0 | 1.1 | 0.1 | 0.5 | 0.1 | 34 | 9 |
| Isoleucine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | 3.3 | 0.2 | 0.2 | 0.0 | n/a | 4 | 1 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.2 | 0.1 | n/a | 5.9 | 0.4 | 0.4 | 0.0 | n/a | 7 | 2 |
| Lysine | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | 5.1 | 0.2 | 0.4 | 0.0 | n/a | 6 | 2 |
| Magnesium | n/a | 33.0 | 7.3 | 0.8 | 1.5 | 16.1 | 7.7 | 87.3 | 46.8 | 0.4 | 382.8 | 76.5 | 14.7 | 6.7 | 1.0 | 683 | 171 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.4 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 0.9 | 0.5 | 0.0 | 4.1 | 1.4 | 0.0 | 0.1 | 0.0 | 8 | 2 |
| Methionine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.1 | 0.1 | 0.1 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.2 | 0.1 | 0.0 | 0.3 | 0.1 | 1.1 | 0.0 | 0.0 | 3 | 1 |
| Niacin | n/a | 0.4 | 0.6 | 0.1 | 0.0 | 1.3 | 0.1 | 4.7 | 2.5 | 0.0 | 4.9 | 2.4 | 0.1 | 0.2 | 0.0 | 17 | 4 |
| Pantothenic acid | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.7 | 0.4 | 0.0 | 1.9 | 0.5 | 0.5 | 0.0 | 0.0 | 5 | 1 |
| Phenylalanine | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | 4.0 | 0.3 | 0.2 | 0.0 | n/a | 5 | 1 |
| Phosphorus | n/a | 95.7 | 21.4 | 1.5 | 9.2 | 32.4 | 10.5 | 190.5 | 102.1 | 0.2 | 1,207.8 | 139.9 | 116.4 | 12.3 | 1.9 | 1,942 | 485 |
| Phytosterols | n/a | 49.5 | n/a | n/a | n/a | 9.0 | 1.4 | 55.6 | 29.8 | n/a | n/a | n/a | n/a | n/a | 0.2 | 145 | 36 |
| Polyunsaturated Fat | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | 0.7 | 0.4 | 0.0 | 2.3 | 0.3 | 0.1 | 0.0 | 0.0 | 5 | 1 |
| Potassium | n/a | 481.8 | 195.2 | 14.0 | 24.1 | 210.6 | 37.5 | 1,881.3 | 1,007.8 | 6.1 | 3,427.8 | 191.1 | 189.9 | 91.9 | 20.8 | 7,780 | 1,945 |
| Proline | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.1 | n/a | 3.1 | 0.6 | 0.5 | 0.0 | n/a | 5 | 1 |
| Protein | n/a | 3.6 | 0.6 | 0.1 | 0.4 | 1.5 | 0.4 | 7.0 | 3.7 | 0.0 | 73.7 | 5.7 | 4.3 | 0.6 | 0.1 | 102 | 25 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 33.1 | 0.0 | 0.0 | 33 | 8 |
| Riboflavin | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.1 | 0.0 | 0.6 | 0.1 | 2.6 | 0.0 | 0.0 | 4 | 1 |
| Selenium | n/a | 1.7 | 0.1 | 0.0 | 0.9 | 2.2 | 0.1 | 0.0 | 0.0 | 0.1 | 10.2 | 1.1 | 2.7 | 0.2 | 0.0 | 19 | 5 |
| Serine | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | 4.0 | 0.3 | 0.3 | 0.0 | n/a | 5 | 1 |
| Sodium | n/a | 13.2 | 42.1 | 0.2 | 1.0 | 177.1 | 3.5 | 39.7 | 21.3 | 1.3 | 17.0 | 7.9 | 56.4 | 5.3 | 1.8 | 388 | 97 |
| Starch | n/a | 0.0 | 0.9 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol | 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 | 0.1 | 0 | 0 |
| Sucrose | n/a | 3.3 | 2.2 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 4.3 | n/a | n/a | n/a | n/a | n/a | 10 | 2 |
| Sugar | n/a | 14.0 | 2.9 | 0.2 | 0.1 | 0.8 | 0.0 | 20.9 | 11.2 | 4.5 | 2.7 | 0.2 | 5.7 | 0.8 | 0.0 | 64 | 16 |
| Theobromine | 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 |
| Thiamin | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Threonine | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | n/a | 3.1 | 0.2 | 0.2 | 0.0 | n/a | 4 | 1 |
| Tocopherol, alpha | n/a | 0.1 | 0.4 | 0.2 | 0.0 | 4.1 | 0.1 | 4.3 | 2.3 | 0.0 | 0.3 | 0.0 | 0.1 | 0.2 | 0.1 | 12 | 3 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 1.0 | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 1.5 | 0.5 | 1.6 | 0.9 | 0.0 | 4.3 | 0.6 | 4.0 | 0.1 | 0.0 | 14 | 3 |
| 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 | n/a | 0.0 | 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 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.9 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | 2.1 | 0.2 | 0.2 | 0.0 | n/a | 3 | 1 |
| Valine | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.1 | n/a | 3.9 | 0.3 | 0.4 | 0.0 | n/a | 5 | 1 |
| Vitamin A, IU | n/a | 6.6 | 10,190.7 | 60.6 | 0.5 | 3,202.2 | 26.7 | 6,612.2 | 3,542.3 | 0.0 | 0.0 | 4.2 | 121.3 | 332.0 | 269.9 | 24,369 | 6,092 |
| Vitamin A, RAE | n/a | 0.0 | 509.4 | 3.0 | 0.0 | 160.2 | 1.3 | 333.4 | 178.6 | 0.0 | 0.0 | 0.0 | 33.1 | 16.7 | 13.5 | 1,249 | 312 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 | n/a | 0.4 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.6 | 0.3 | 0.0 | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C | n/a | 24.4 | 3.6 | 6.7 | 1.9 | 0.1 | 0.2 | 108.7 | 58.3 | 0.0 | 10.2 | 0.0 | 0.6 | 6.3 | 1.1 | 222 | 55 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 2 | 1 |
| Water | n/a | 294.1 | 53.9 | 5.2 | 3.5 | 1.2 | 0.2 | 750.3 | 401.9 | 0.1 | 569.4 | 4.2 | 107.7 | 29.9 | 3.7 | 2,225 | 556 |
| Zinc | n/a | 0.6 | 0.1 | 0.0 | 0.1 | 0.5 | 0.1 | 1.3 | 0.7 | 0.0 | 9.1 | 0.9 | 0.7 | 0.1 | 0.0 | 14 | 4 |
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