Nutritional Facts: Spiced Mexican Squash Stew

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 1/2 tablespoons (20g)
olive oil
2 cups (320g)
onions
6 (18g)
garlic cloves
1/2 teaspoon (3g)
salt
1 (1,135g)
butternut squash
1/2 (7g)
jalapenos
1/2 teaspoon (1g)
ground cinnamon
2 teaspoons (4g)
ground cumin
3 cups (711g)
water
2 cups (360g)
tomatoes
2 cups (298g)
red peppers
2 cups (660g)
corn kernels
1 to taste (0g)
salt & freshly ground black pepper
1 to taste (0g)
sour cream
1 to taste (170g)
monterey jack cheese
Total 1 serving
Alanine (g) 0.0 0.1 0.0 0.0 0.5 n/a 0.0 n/a n/a 0.1 0.1 1.8 n/a n/a n/a 3 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 n/a n/a n/a 0 0
Arginine (g) 0.0 0.3 0.1 0.0 0.6 n/a 0.0 n/a n/a 0.1 0.1 0.8 n/a n/a n/a 2 0
Ash (g) 0.0 1.1 0.3 3.0 9.1 0.0 0.0 0.3 0.7 1.8 1.4 3.2 n/a n/a n/a 21 3
Aspartic acid (g) 0.0 0.3 0.1 0.0 1.2 n/a 0.0 n/a n/a 0.5 0.8 1.5 n/a n/a n/a 4 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 n/a n/a n/a 0 0
Calcium (mg) 0.2 73.6 32.6 0.7 544.8 0.8 13.1 39.1 21.3 36.0 20.9 26.4 n/a n/a n/a 810 135
Calories 179.0 128.0 26.8 0.0 510.8 2.0 3.2 15.8 0.0 64.8 92.4 580.8 n/a n/a n/a 1,604 267
Calories (kj) 749.0 531.2 112.1 0.0 2,133.8 8.3 13.5 65.8 0.0 266.4 384.4 2,435.4 n/a n/a n/a 6,700 1,117
Carbohydrates (g) 0.0 29.9 6.0 0.0 132.7 0.5 1.1 1.9 0.0 14.0 18.0 137.3 n/a n/a n/a 341 57
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 n/a n/a n/a 0 0
Copper (mg) 0.0 0.1 0.1 0.0 0.8 0.0 0.0 0.0 0.1 0.2 0.1 0.2 n/a n/a n/a 2 0
Cystine (g) 0.0 0.0 0.0 0.0 0.1 n/a 0.0 n/a n/a 0.0 0.1 0.2 n/a n/a n/a 0 0
Dietary Fiber (g) 0.0 5.4 0.4 0.0 22.7 0.2 0.7 0.4 0.0 4.3 6.3 15.8 n/a n/a n/a 56 9
Folate (mcg) 0.0 60.8 0.5 0.0 306.5 1.9 0.1 0.4 0.0 54.0 137.1 237.6 n/a n/a n/a 799 133
Folate, DFE (mcg) 0.0 60.8 0.5 0.0 306.5 1.9 0.1 0.4 0.0 54.0 137.1 237.6 n/a n/a n/a 799 133
Folate, food (mcg) 0.0 60.8 0.5 0.0 306.5 1.9 0.1 0.4 0.0 54.0 137.1 237.6 n/a n/a n/a 799 133
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 n/a n/a n/a 0 0
Fructose n/a 4.1 n/a n/a 11.2 0.2 0.0 n/a n/a 4.9 6.7 n/a n/a n/a n/a 27 5
Galactose n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 6.3 n/a n/a 11.2 0.1 0.0 n/a n/a 4.5 5.8 n/a n/a n/a n/a 28 5
Glutamic acid (g) 0.0 0.8 0.1 0.0 2.0 n/a 0.0 n/a n/a 1.6 0.6 3.9 n/a n/a n/a 9 2
Glycine (g) 0.0 0.1 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.1 0.8 n/a n/a n/a 1 0
Histidine (g) 0.0 0.0 0.0 0.0 0.2 n/a 0.0 n/a n/a 0.1 0.1 0.5 n/a n/a n/a 1 0
Hydroxyproline n/a 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 0 0
Iron (mg) 0.1 0.7 0.3 0.0 7.9 0.0 0.1 2.8 0.0 1.0 1.3 2.8 n/a n/a n/a 17 3
Isoleucine (g) 0.0 0.0 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.1 0.8 n/a n/a n/a 1 0
Lactose n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.1 0.1 0.0 0.6 n/a 0.0 n/a n/a 0.1 0.1 2.2 n/a n/a n/a 3 1
Lysine (g) 0.0 0.1 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.1 0.8 n/a n/a n/a 2 0
Magnesium (mg) 0.0 32.0 4.5 0.0 385.9 1.1 0.8 15.4 7.1 39.6 35.8 118.8 n/a n/a n/a 641 107
Maltose n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.4 0.3 0.0 2.3 0.0 0.2 0.1 0.0 0.4 0.3 0.8 n/a n/a n/a 5 1
Methionine (g) 0.0 0.0 0.0 0.0 0.1 n/a 0.0 n/a n/a 0.0 0.0 0.4 n/a n/a n/a 1 0
Monounsaturated Fat (g) 14.8 0.0 0.0 0.0 0.1 0.0 0.0 0.6 0.0 0.1 0.0 1.5 n/a n/a n/a 17 3
Niacin (mg) 0.0 0.4 0.1 0.0 13.6 0.1 0.0 0.2 0.0 2.1 2.9 11.4 n/a n/a n/a 31 5
Pantothenic acid (mg) 0.0 0.4 0.1 0.0 4.5 0.0 0.0 n/a 0.0 0.3 0.9 1.8 n/a n/a n/a 8 1
Phenylalanine (g) 0.0 0.1 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.1 0.9 n/a n/a n/a 2 0
Phosphorus (mg) 0.0 92.8 27.5 0.0 374.6 1.8 0.8 21.0 0.0 86.4 77.5 455.4 n/a n/a n/a 1,138 190
Phytosterols (mg) 44.8 48.0 n/a 0.0 n/a n/a 0.3 2.9 n/a 25.2 n/a n/a n/a n/a n/a 121 20
Polyunsaturated Fat (g) 2.1 0.1 0.0 0.0 0.5 0.0 0.0 0.1 0.0 0.3 0.2 2.4 n/a n/a n/a 6 1
Potassium (mg) 0.2 467.2 72.2 0.2 3,995.2 17.4 5.6 75.1 7.1 853.2 628.8 1,386.0 n/a n/a n/a 7,508 1,251
Proline (g) 0.0 0.0 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.1 1.8 n/a n/a n/a 2 0
Protein (g) 0.0 3.5 1.1 0.0 11.4 0.1 0.1 0.7 0.0 3.2 3.0 19.9 n/a n/a n/a 43 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 n/a n/a n/a 0 0
Riboflavin (mg) 0.0 0.1 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.1 0.3 0.5 n/a n/a n/a 1 0
Saturated Fat (g) 2.8 0.1 0.0 0.0 0.2 0.0 0.0 0.1 0.0 0.1 0.1 0.8 n/a n/a n/a 4 1
Selenium (mcg) 0.0 1.6 2.6 0.0 5.7 0.0 0.0 0.2 0.0 0.0 0.3 4.6 n/a n/a n/a 15 3
Serine (g) 0.0 0.1 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.1 0.9 n/a n/a n/a 2 0
Sodium (mg) 0.4 12.8 3.1 1,162.7 45.4 0.2 0.1 7.1 21.3 18.0 11.9 19.8 n/a n/a n/a 1,303 217
Starch n/a 0.0 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 0 0
Sucrose n/a 3.2 n/a n/a 2.5 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 6 1
Sugar (g) 0.0 13.6 0.2 0.0 25.0 0.3 0.0 0.1 0.0 9.5 12.5 n/a n/a n/a n/a 61 10
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 n/a n/a n/a 0 0
Thiamin (mg) 0.0 0.1 0.0 0.0 1.1 0.0 0.0 0.0 0.0 0.1 0.2 0.5 n/a n/a n/a 2 0
Threonine (g) 0.0 0.1 0.0 0.0 0.3 n/a 0.0 n/a n/a 0.1 0.1 0.8 n/a n/a n/a 1 0
Tocopherol, alpha (mg) 2.9 0.1 0.0 0.0 16.3 0.3 0.0 0.1 0.0 1.9 4.7 n/a n/a n/a n/a 26 4
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.1 n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 0.0 n/a n/a n/a 0.0 0.1 n/a n/a 0.4 0.4 n/a n/a n/a n/a 1 0
Total Fat (g) 20.3 0.3 0.1 0.0 1.1 0.0 0.0 0.9 0.0 0.7 0.9 5.1 n/a n/a n/a 29 5
Trans-monoenoic Fat 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 0.0 0.0 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 0.2 n/a 0.0 n/a n/a 0.0 0.0 0.1 n/a n/a n/a 0 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.4 n/a 0.0 n/a n/a 0.1 0.0 0.8 n/a n/a n/a 1 0
Valine (g) 0.0 0.1 0.1 0.0 0.5 n/a 0.0 n/a n/a 0.1 0.1 1.1 n/a n/a n/a 2 0
Vitamin A, IU (IU) 0.0 6.4 1.6 0.0 120,650.5 75.5 3.9 53.3 0.0 2,998.8 9,330.4 0.0 n/a n/a n/a 133,120 22,187
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 6,038.2 3.8 0.2 2.7 0.0 151.2 467.9 0.0 n/a n/a n/a 6,664 1,111
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 n/a n/a n/a 0 0
Vitamin B-6 (mg) 0.0 0.4 0.2 0.0 1.7 0.0 0.0 0.0 0.0 0.3 0.9 1.2 n/a n/a n/a 5 1
Vitamin C (mg) 0.0 23.7 5.6 0.0 238.4 8.3 0.0 0.3 0.0 49.3 380.5 42.2 n/a n/a n/a 748 125
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 n/a n/a n/a 0 0
Water (g) 0.0 285.2 10.5 0.0 980.8 6.4 0.1 0.3 710.3 340.3 274.8 494.5 n/a n/a n/a 3,103 517
Zinc (mg) 0.0 0.5 0.2 0.0 1.7 0.0 0.0 0.2 0.0 0.6 0.7 2.4 n/a n/a n/a 6 1

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