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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1/2 cup (108g) olive oil |
2 cups (320g) yellow onions |
1 cup (160g) red onions |
1 cup (149g) bell peppers |
1 cup (101g) celery |
2 cups (164g) eggplants |
1 cup (124g) yellow squash |
1 cup (124g) zucchini |
1 tablespoon (8g) garlic |
2 tablespoons (20g) shallots |
3 cups (540g) tomatoes |
1 to taste (0g) salt & freshly ground black pepper |
1/2 teaspoon (1g) cayenne pepper |
2 teaspoons (200g) creole seasoning |
1/2 teaspoon (1g) dried thyme |
3 (0g) bay leaves |
4 cups (740g) long grain rice |
1 cup (262g) tomato paste |
8 cups (0g) vegetable stock |
1 cup (100g) green onions |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 3.1 | 0.3 | n/a | 0.1 | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 4.4 | 0.3 | n/a | 0.1 | 6 | 0 |
| Ash (g) | 0.0 | 1.1 | 0.6 | 0.6 | 0.8 | 1.1 | 0.7 | 0.7 | 0.1 | 0.2 | 2.7 | n/a | 0.1 | n/a | 0.1 | 0.0 | 4.7 | 7.3 | n/a | 0.8 | 22 | 2 |
| Aspartic acid (g) | 0.0 | 0.3 | 0.1 | 0.3 | 0.1 | 0.3 | 0.2 | 0.2 | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | n/a | n/a | 5.0 | 1.7 | n/a | 0.2 | 9 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 1.1 | 73.6 | 36.8 | 14.9 | 40.4 | 14.8 | 19.8 | 19.8 | 15.1 | 7.4 | 54.0 | n/a | 1.3 | n/a | 13.2 | 1.5 | 207.2 | 94.3 | n/a | 72.0 | 687 | 57 |
| Calories | 954.7 | 128.0 | 64.0 | 29.8 | 16.2 | 39.4 | 21.1 | 21.1 | 12.5 | 14.4 | 97.2 | n/a | 2.9 | n/a | 1.9 | 0.6 | 2,701.0 | 214.8 | n/a | 32.0 | 4,351 | 363 |
| Calories (kj) | 3,994.9 | 531.2 | 265.6 | 125.2 | 67.7 | 167.3 | 86.8 | 86.8 | 52.1 | 60.4 | 399.6 | n/a | 12.0 | n/a | 8.1 | 2.4 | 11,299.8 | 898.7 | n/a | 135.0 | 18,193 | 1,516 |
| Carbohydrates (g) | 0.0 | 29.9 | 14.9 | 6.9 | 3.0 | 9.3 | 3.9 | 3.9 | 2.8 | 3.4 | 21.0 | n/a | 0.5 | n/a | 0.4 | 0.1 | 591.6 | 49.5 | n/a | 7.3 | 749 | 62 |
| Cholesterol (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 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.6 | 1.0 | n/a | 0.1 | 4 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.1 | 0.1 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 5.4 | 2.7 | 2.5 | 1.6 | 5.6 | 1.2 | 1.2 | 0.2 | n/a | 6.5 | n/a | 0.2 | n/a | 0.3 | 0.0 | 9.6 | 10.7 | n/a | 2.6 | 51 | 4 |
| Folate (mcg) | 0.0 | 60.8 | 30.4 | 14.9 | 36.4 | 36.1 | 29.8 | 29.8 | 0.3 | 6.8 | 81.0 | n/a | 1.0 | n/a | 1.9 | 0.3 | 1,709.4 | 31.4 | n/a | 64.0 | 2,134 | 178 |
| Folate, DFE (mcg) | 0.0 | 60.8 | 30.4 | 14.9 | 36.4 | 36.1 | 29.8 | 29.8 | 0.3 | 6.8 | 81.0 | n/a | 1.0 | n/a | 1.9 | 0.3 | 2,863.8 | 31.4 | n/a | 64.0 | 3,289 | 274 |
| Folate, food (mcg) | 0.0 | 60.8 | 30.4 | 14.9 | 36.4 | 36.1 | 29.8 | 29.8 | 0.3 | 6.8 | 81.0 | n/a | 1.0 | n/a | 1.9 | 0.3 | 59.2 | 31.4 | n/a | 64.0 | 484 | 40 |
| 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1,650.2 | 0.0 | n/a | 0.0 | 1,650 | 138 |
| Fructose | n/a | 4.1 | 2.1 | 1.7 | 0.5 | n/a | 1.7 | 1.7 | n/a | n/a | 7.4 | n/a | n/a | n/a | n/a | n/a | 0.1 | 15.3 | n/a | n/a | 35 | 3 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | 6.3 | 3.2 | 1.7 | 0.6 | n/a | 1.3 | 1.3 | n/a | n/a | 6.8 | n/a | n/a | n/a | n/a | n/a | 0.1 | 15.1 | n/a | n/a | 36 | 3 |
| Glutamic acid (g) | 0.0 | 0.8 | 0.4 | 0.3 | 0.1 | 0.3 | 0.2 | 0.2 | 0.1 | 0.1 | 2.3 | n/a | n/a | n/a | n/a | n/a | 10.3 | 5.5 | n/a | 0.4 | 21 | 2 |
| Glycine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2.4 | 0.2 | n/a | 0.1 | 3 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 1.2 | 0.2 | n/a | 0.0 | 2 | 0 |
| Iron (mg) | 0.6 | 0.7 | 0.3 | 0.5 | 0.2 | 0.4 | 0.5 | 0.5 | 0.1 | 0.2 | 1.5 | n/a | 0.1 | n/a | 0.9 | 0.1 | 31.9 | 7.8 | n/a | 1.5 | 48 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 2.3 | 0.2 | n/a | 0.1 | 3 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 4.4 | 0.3 | n/a | 0.1 | 5 | 0 |
| Lysine (g) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 1.9 | 0.4 | n/a | 0.1 | 3 | 0 |
| Magnesium (mg) | 0.0 | 32.0 | 16.0 | 14.9 | 11.1 | 23.0 | 22.3 | 22.3 | 2.1 | 4.2 | 59.4 | n/a | 1.4 | n/a | 1.5 | 0.2 | 185.0 | 110.0 | n/a | 20.0 | 525 | 44 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.4 | 0.2 | 0.2 | 0.1 | 0.4 | 0.2 | 0.2 | 0.1 | 0.1 | 0.6 | n/a | 0.0 | n/a | 0.1 | 0.0 | 8.1 | 0.8 | n/a | 0.2 | 12 | 1 |
| Methionine (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 | n/a | 1.2 | 0.1 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 78.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.5 | 0.2 | n/a | 0.0 | 81 | 7 |
| Niacin (mg) | 0.0 | 0.4 | 0.2 | 0.7 | 0.3 | 1.1 | 0.6 | 0.6 | 0.1 | 0.0 | 3.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | 31.0 | 8.1 | n/a | 0.5 | 47 | 4 |
| Pantothenic acid (mg) | 0.0 | 0.4 | 0.2 | 0.1 | 0.2 | 0.5 | 0.3 | 0.3 | 0.0 | 0.1 | 0.5 | n/a | n/a | n/a | n/a | n/a | 7.5 | 0.4 | n/a | 0.1 | 10 | 1 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2.8 | 0.3 | n/a | 0.1 | 4 | 0 |
| Phosphorus (mg) | 0.0 | 92.8 | 46.4 | 29.8 | 24.2 | 41.0 | 47.1 | 47.1 | 12.8 | 12.0 | 129.6 | n/a | 2.6 | n/a | 1.4 | 0.2 | 851.0 | 217.5 | n/a | 37.0 | 1,593 | 133 |
| Phytosterols (mg) | 238.7 | 48.0 | 24.0 | 13.4 | 6.1 | 11.5 | n/a | n/a | n/a | 1.0 | 37.8 | n/a | 0.7 | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 382 | 32 |
| Polyunsaturated Fat (g) | 11.4 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | n/a | 0.0 | 0.0 | 1.3 | 0.4 | n/a | 0.1 | 14 | 1 |
| Potassium (mg) | 1.1 | 467.2 | 233.6 | 260.8 | 262.6 | 377.2 | 323.6 | 323.6 | 33.5 | 66.8 | 1,279.8 | n/a | 18.1 | n/a | 5.7 | 1.0 | 851.0 | 2,656.7 | n/a | 276.0 | 7,438 | 620 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2.5 | 0.2 | n/a | 0.1 | 3 | 0 |
| Protein (g) | 0.0 | 3.5 | 1.8 | 1.3 | 0.7 | 1.7 | 1.5 | 1.5 | 0.5 | 0.5 | 4.8 | n/a | 0.1 | n/a | 0.1 | 0.0 | 52.8 | 11.3 | n/a | 1.8 | 84 | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.4 | n/a | 0.1 | 1 | 0 |
| Saturated Fat (g) | 14.9 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.3 | 0.3 | n/a | 0.0 | 17 | 1 |
| Selenium (mcg) | 0.0 | 1.6 | 0.8 | 0.0 | 0.4 | 0.5 | 0.2 | 0.2 | 1.2 | 0.2 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 111.7 | 13.9 | n/a | 0.6 | 132 | 11 |
| Serine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2.8 | 0.3 | n/a | 0.1 | 4 | 0 |
| Sodium (mg) | 2.2 | 12.8 | 6.4 | 4.5 | 80.8 | 3.3 | 9.9 | 9.9 | 1.4 | 2.4 | 27.0 | n/a | 0.3 | n/a | 0.4 | 0.0 | 37.0 | 2,069.8 | n/a | 16.0 | 2,284 | 190 |
| Starch | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 3.2 | 1.6 | 0.2 | 0.1 | n/a | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.6 | 0.8 | n/a | n/a | 7 | 1 |
| Sugar (g) | 0.0 | 13.6 | 6.8 | 3.6 | 1.8 | 3.9 | 3.1 | 3.1 | 0.1 | n/a | 14.2 | n/a | 0.1 | n/a | 0.0 | n/a | 0.9 | 31.9 | n/a | 2.3 | 85 | 7 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4.3 | 0.2 | n/a | 0.1 | 5 | 0 |
| Threonine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 1.9 | 0.3 | n/a | 0.1 | 3 | 0 |
| Tocopherol, alpha (mg) | 15.5 | 0.1 | 0.0 | 0.6 | 0.3 | 0.5 | 0.1 | 0.1 | 0.0 | n/a | 2.9 | n/a | 0.3 | n/a | 0.1 | n/a | 0.8 | 11.3 | n/a | 0.6 | 33 | 3 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | 3 | 0 |
| Total Fat (g) | 108.0 | 0.3 | 0.2 | 0.3 | 0.2 | 0.3 | 0.4 | 0.4 | 0.0 | 0.0 | 1.1 | n/a | 0.2 | n/a | 0.1 | 0.0 | 4.9 | 1.2 | n/a | 0.2 | 118 | 10 |
| Trans-monoenoic Fat | n/a | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (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 | 0.0 | n/a | 0.6 | 0.1 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 1.8 | 0.2 | n/a | 0.1 | 2 | 0 |
| Valine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 3.2 | 0.2 | n/a | 0.1 | 4 | 0 |
| Vitamin A, IU (IU) | 0.0 | 6.4 | 3.2 | 551.3 | 453.5 | 44.3 | 248.0 | 248.0 | 0.8 | 238.0 | 4,498.2 | n/a | 374.5 | n/a | 26.6 | 11.1 | 0.0 | 3,995.5 | n/a | 997.0 | 11,696 | 975 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 26.8 | 22.2 | 1.6 | 12.4 | 12.4 | 0.0 | 12.0 | 226.8 | n/a | 18.7 | n/a | 1.3 | 0.6 | 0.0 | 199.1 | n/a | 50.0 | 584 | 49 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.4 | 0.2 | 0.3 | 0.1 | 0.1 | 0.2 | 0.2 | 0.1 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.2 | 0.6 | n/a | 0.1 | 4 | 0 |
| Vitamin C (mg) | 0.0 | 23.7 | 11.8 | 119.8 | 3.1 | 3.6 | 22.2 | 22.2 | 2.6 | 1.6 | 74.0 | n/a | 0.7 | n/a | 0.4 | 0.1 | 0.0 | 57.4 | n/a | 18.8 | 362 | 30 |
| 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 285.2 | 142.6 | 139.9 | 96.4 | 151.6 | 117.5 | 117.5 | 4.9 | 16.0 | 510.4 | n/a | 0.1 | n/a | 0.1 | 0.0 | 86.0 | 192.6 | n/a | 89.8 | 1,950 | 163 |
| Zinc (mg) | 0.0 | 0.5 | 0.3 | 0.2 | 0.1 | 0.3 | 0.4 | 0.4 | 0.1 | 0.1 | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 8.1 | 1.7 | n/a | 0.4 | 13 | 1 |
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