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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