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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2 1/2 lbs (1,135g) kabocha squash |
1 large (150g) onions |
3 (9g) garlic cloves |
1 tablespoon (14g) olive oil |
2 cups (474g) water |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) ground cumin |
1/2 teaspoon (1g) ground coriander |
1/2 teaspoon (1g) paprika |
1/2 teaspoon (1g) pepper |
2 cups (290g) fresh corn kernels |
1 lb (454g) green beans |
1 to taste (0g) parsley sprigs |
2 slices (0g) oranges |
Total | 1 serving | |
| Alanine (g) | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.9 | 0.4 | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.9 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 2 | 0 |
| Ash (g) | 6.5 | 0.5 | 0.1 | 0.0 | 0.5 | 3.0 | 0.1 | 0.1 | 0.1 | 0.1 | 1.8 | 3.0 | n/a | n/a | 16 | 3 |
| Aspartic acid (g) | 1.8 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | 1.2 | n/a | n/a | 4 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 317.8 | 34.5 | 16.3 | 0.1 | 14.2 | 0.7 | 9.8 | 6.4 | 2.6 | 5.1 | 5.8 | 167.8 | n/a | n/a | 581 | 97 |
| Calories | 385.9 | 60.0 | 13.4 | 119.3 | 0.0 | 0.0 | 3.9 | 2.7 | 3.2 | 2.9 | 249.4 | 140.6 | n/a | n/a | 981 | 164 |
| Calories (kj) | 1,623.1 | 249.0 | 56.1 | 499.4 | 0.0 | 0.0 | 16.5 | 11.2 | 13.6 | 12.1 | 1,044.0 | 594.2 | n/a | n/a | 4,119 | 687 |
| Carbohydrates (g) | 97.5 | 14.0 | 3.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.6 | 0.7 | 54.2 | 31.6 | n/a | n/a | 203 | 34 |
| 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 | 0 | 0 |
| Copper (mg) | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 17.0 | 2.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.4 | 0.3 | 5.8 | 12.2 | n/a | n/a | 39 | 6 |
| Folate (mcg) | 272.4 | 28.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.2 | 121.8 | 149.7 | n/a | n/a | 574 | 96 |
| Folate, DFE (mcg) | 272.4 | 28.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.2 | 121.8 | 149.7 | n/a | n/a | 574 | 96 |
| Folate, food (mcg) | 272.4 | 28.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.2 | 121.8 | 149.7 | n/a | n/a | 574 | 96 |
| 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 | 0 | 0 |
| Fructose | n/a | 1.9 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 5.6 | 6.3 | n/a | n/a | 14 | 2 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 9.9 | 6.8 | n/a | n/a | 20 | 3 |
| Glutamic acid (g) | 2.9 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.8 | 0.8 | n/a | n/a | 6 | 1 |
| Glycine (g) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 1 | 0 |
| Histidine (g) | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.2 | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | 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 |
| Iron (mg) | 6.6 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.7 | 0.1 | 0.2 | 0.1 | 1.5 | 4.7 | n/a | n/a | 15 | 2 |
| Isoleucine (g) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 1 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.0 | 0.5 | n/a | n/a | 3 | 0 |
| Lysine (g) | 0.6 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.4 | n/a | n/a | 1 | 0 |
| Magnesium (mg) | 158.9 | 15.0 | 2.3 | 0.0 | 4.7 | 0.0 | 3.8 | 3.0 | 2.0 | 2.0 | 107.3 | 113.4 | n/a | n/a | 412 | 69 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.9 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 1.0 | n/a | n/a | 4 | 1 |
| Methionine (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | n/a | 12 | 2 |
| Niacin (mg) | 5.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 5.1 | 3.3 | n/a | n/a | 15 | 2 |
| Pantothenic acid (mg) | 2.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 2.1 | 1.0 | n/a | n/a | 6 | 1 |
| Phenylalanine (g) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | 1 | 0 |
| Phosphorus (mg) | 261.1 | 43.5 | 13.8 | 0.0 | 0.0 | 0.0 | 5.2 | 3.7 | 3.6 | 1.8 | 258.1 | 172.4 | n/a | n/a | 763 | 127 |
| Phytosterols | n/a | 22.5 | n/a | 29.8 | n/a | 0.0 | 0.7 | 0.4 | 2.0 | 1.1 | n/a | n/a | n/a | n/a | 57 | 9 |
| Polyunsaturated Fat (g) | 0.6 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.4 | 0.5 | n/a | n/a | 4 | 1 |
| Potassium (mg) | 3,972.5 | 219.0 | 36.1 | 0.1 | 4.7 | 0.2 | 18.8 | 11.4 | 26.2 | 15.3 | 783.0 | 957.1 | n/a | n/a | 6,044 | 1,007 |
| Proline (g) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.8 | 0.3 | n/a | n/a | 2 | 0 |
| Protein (g) | 10.8 | 1.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.1 | 9.5 | 8.3 | n/a | n/a | 31 | 5 |
| 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 | 0 | 0 |
| Riboflavin (mg) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.3 | 0.1 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | n/a | n/a | 3 | 1 |
| Selenium (mcg) | 4.5 | 0.8 | 1.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 1.7 | 2.7 | n/a | n/a | 11 | 2 |
| Serine (g) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.4 | n/a | n/a | 2 | 0 |
| Sodium (mg) | 45.4 | 6.0 | 1.5 | 0.3 | 14.2 | 1,162.7 | 1.8 | 0.3 | 0.8 | 0.2 | 43.5 | 27.2 | n/a | n/a | 1,304 | 217 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 16.5 | 4.0 | n/a | n/a | 21 | 3 |
| Sucrose | n/a | 1.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 2.6 | 1.6 | n/a | n/a | 6 | 1 |
| Sugar (g) | 25.0 | 6.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 18.2 | 14.8 | n/a | n/a | 65 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.4 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.4 | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 1.4 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 1.9 | n/a | n/a | 6 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.4 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 1.5 | 0.2 | 0.0 | 13.5 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 3.9 | 1.0 | n/a | n/a | 21 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.2 | n/a | n/a | 1 | 0 |
| Valine (g) | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.4 | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 15,515.5 | 3.0 | 0.8 | 0.0 | 0.0 | 0.0 | 13.3 | 0.0 | 566.4 | 6.3 | 542.3 | 3,129.8 | n/a | n/a | 19,777 | 3,296 |
| Vitamin A, RAE (mcg) | 771.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 28.3 | 0.3 | 26.1 | 158.8 | n/a | n/a | 986 | 164 |
| 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 | 0 | 0 |
| Vitamin B-6 (mg) | 1.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.6 | n/a | n/a | 3 | 1 |
| Vitamin C (mg) | 139.6 | 11.1 | 2.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 19.7 | 55.3 | n/a | n/a | 229 | 38 |
| 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 | 0 | 0 |
| Water (g) | 1,018.8 | 133.7 | 5.3 | 0.0 | 473.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 220.5 | 409.7 | n/a | n/a | 2,262 | 377 |
| Zinc (mg) | 2.4 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 1.1 | n/a | n/a | 5 | 1 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.