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 teaspoon (5g) coconut oil |
1 medium (110g) yellow onions |
1 (119g) bell peppers |
1 lb (455g) mushrooms |
1 tablespoon (8g) garlic |
1 teaspoon (2g) black pepper |
3 teaspoons (6g) allspice |
2 teaspoons (4g) cumin |
1/4 teaspoon (0g) cayenne pepper |
1 tablespoon (8g) flour |
2 cups (344g) black beans |
1 cup (134g) olives |
2 cups (396g) cooked lentils |
2 tablespoons (30g) red wine vinegar |
1 cup (145g) raisins |
1 tablespoon (1g) cilantro |
1 cup (113g) monterey jack cheese |
24 (648g) refrigerated biscuits |
1 cup (0g) egg wash |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.3 | 0.1 | 1.5 | n/a | 0.2 | n/a | 0.8 | 1.2 | n/a | 6 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1.9 | 0.1 | 2.8 | n/a | 0.6 | n/a | 1.0 | 1.5 | n/a | 8 | 0 |
Ash (g) | 0.0 | 0.4 | 0.5 | 3.9 | 0.1 | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | 4.0 | 3.0 | 3.3 | 0.1 | 2.7 | 0.0 | 4.0 | 23.1 | n/a | 46 | 2 |
Aspartic acid (g) | 0.0 | 0.1 | 0.2 | 0.9 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 3.7 | 0.1 | 4.0 | n/a | 0.2 | n/a | 1.8 | 1.9 | n/a | 13 | 1 |
Beta-sitosterol | 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 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 0.0 | 25.3 | 11.9 | 13.7 | 15.1 | 10.2 | 39.9 | 39.1 | 0.7 | 1.2 | 92.9 | 118.3 | 75.2 | 1.8 | 72.5 | 0.7 | 843.0 | 349.9 | n/a | 1,711 | 71 |
Calories | 38.8 | 44.0 | 23.8 | 100.1 | 12.5 | 5.8 | 15.9 | 15.8 | 1.4 | 28.4 | 454.1 | 154.6 | 459.4 | 5.7 | 433.6 | 0.2 | 421.5 | 2,281.0 | n/a | 4,496 | 187 |
Calories (kj) | 162.3 | 182.6 | 100.0 | 423.2 | 52.1 | 24.2 | 66.3 | 65.8 | 6.0 | 119.0 | 1,898.9 | 646.5 | 1,928.5 | 23.5 | 1,815.4 | 1.0 | 1,765.1 | 9,538.6 | n/a | 18,819 | 784 |
Campesterol | n/a | n/a | n/a | 9.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 9 | 0 |
Carbohydrates (g) | 0.0 | 10.3 | 5.5 | 14.8 | 2.8 | 1.5 | 4.3 | 1.9 | 0.3 | 6.0 | 81.6 | 8.4 | 79.7 | 0.1 | 114.8 | 0.0 | 0.8 | 302.2 | n/a | 635 | 26 |
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 | 0.0 | n/a | 0.0 | 0.0 | 100.6 | 6.5 | n/a | 107 | 4 |
Copper (mg) | 0.0 | 0.0 | 0.1 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.3 | 1.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.6 | n/a | 5 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0.5 | n/a | 0.0 | n/a | 0.1 | 0.9 | n/a | 2 | 0 |
Dietary Fiber (g) | 0.0 | 1.9 | 2.0 | 4.6 | 0.2 | 0.6 | 1.3 | 0.4 | 0.1 | 0.2 | 29.9 | 4.3 | 31.3 | 0.0 | 5.4 | 0.0 | 0.0 | 5.8 | n/a | 88 | 4 |
Folate (mcg) | 0.0 | 20.9 | 11.9 | 77.4 | 0.3 | 0.4 | 2.2 | 0.4 | 0.5 | 14.3 | 512.6 | 0.0 | 716.8 | n/a | 7.3 | 0.6 | 20.3 | 278.6 | n/a | 1,664 | 69 |
Folate, DFE (mcg) | 0.0 | 20.9 | 11.9 | 77.4 | 0.3 | 0.4 | 2.2 | 0.4 | 0.5 | 22.7 | 512.6 | 0.0 | 716.8 | n/a | 7.3 | 0.6 | 20.3 | 440.6 | n/a | 1,835 | 76 |
Folate, food (mcg) | 0.0 | 20.9 | 11.9 | 77.4 | 0.3 | 0.4 | 2.2 | 0.4 | 0.5 | 2.3 | 512.6 | 0.0 | 716.8 | n/a | 7.3 | 0.6 | 20.3 | 58.3 | n/a | 1,432 | 60 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 226.8 | n/a | 239 | 10 |
Fructose | n/a | 1.4 | 1.3 | 0.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 43.0 | n/a | n/a | n/a | n/a | 47 | 2 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 2.2 | 1.4 | 6.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 40.2 | n/a | n/a | n/a | n/a | 51 | 2 |
Glutamic acid (g) | 0.0 | 0.3 | 0.2 | 1.6 | 0.1 | 0.0 | n/a | n/a | n/a | 0.3 | 4.6 | 0.1 | 5.5 | n/a | 0.2 | n/a | 6.8 | 11.1 | n/a | 31 | 1 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.2 | 0.1 | 1.5 | n/a | 0.1 | n/a | 0.5 | 1.2 | n/a | 5 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.8 | 0.0 | 1.0 | n/a | 0.1 | n/a | 1.0 | 0.8 | n/a | 4 | 0 |
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 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 0.2 | 0.4 | 2.3 | 0.1 | 0.2 | 0.4 | 2.8 | 0.0 | 0.4 | 7.2 | 4.4 | 13.2 | 0.1 | 2.7 | 0.0 | 0.8 | 17.4 | n/a | 53 | 2 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.3 | 0.0 | 1.5 | n/a | 0.1 | n/a | 1.7 | 1.5 | n/a | 7 | 0 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 2.4 | 0.1 | 2.6 | n/a | 0.1 | n/a | 2.6 | 2.8 | n/a | 11 | 0 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 2.1 | 0.0 | 2.5 | n/a | 0.1 | n/a | 2.3 | 1.5 | n/a | 9 | 0 |
Magnesium (mg) | 0.0 | 11.0 | 11.9 | 41.0 | 2.1 | 3.9 | 8.1 | 15.4 | 0.7 | 1.7 | 240.8 | 5.4 | 142.6 | 1.2 | 46.4 | 0.3 | 30.5 | 116.6 | n/a | 680 | 28 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | 1.5 | 0.0 | 2.0 | 0.0 | 0.4 | 0.0 | 0.0 | 3.1 | n/a | 8 | 0 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.7 | 0.7 | n/a | 2 | 0 |
Monounsaturated Fat (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.2 | 10.6 | 0.3 | n/a | 0.1 | 0.0 | 9.9 | 58.1 | n/a | 80 | 3 |
Niacin (mg) | 0.0 | 0.1 | 0.6 | 16.4 | 0.1 | 0.0 | 0.2 | 0.2 | 0.0 | 0.5 | 1.7 | 0.0 | 4.2 | n/a | 1.1 | 0.0 | 0.1 | 23.0 | n/a | 48 | 2 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 6.8 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.8 | 0.0 | 2.5 | n/a | 0.1 | 0.0 | 0.2 | 2.6 | n/a | 14 | 1 |
Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.6 | 0.0 | 1.8 | n/a | 0.1 | n/a | 1.5 | 1.7 | n/a | 7 | 0 |
Phosphorus (mg) | 0.0 | 31.9 | 23.8 | 391.3 | 12.8 | 3.6 | 6.8 | 21.0 | 1.3 | 8.4 | 481.6 | 4.0 | 712.8 | 2.4 | 146.5 | 0.5 | 501.7 | 3,311.3 | n/a | 5,662 | 236 |
Phytosterols (mg) | 3.9 | 16.5 | 10.7 | n/a | n/a | 2.1 | 3.7 | 2.9 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 40 | 2 |
Polyunsaturated Fat (g) | 0.1 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 1.2 | 0.7 | n/a | 0.1 | 0.0 | 1.0 | 6.1 | n/a | 11 | 0 |
Potassium (mg) | 0.0 | 160.6 | 208.3 | 1,447.0 | 33.5 | 30.6 | 62.9 | 75.1 | 9.1 | 8.4 | 1,221.2 | 10.8 | 1,461.2 | 11.6 | 1,086.1 | 5.2 | 91.5 | 1,147.0 | n/a | 7,070 | 295 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 1.3 | 0.1 | 1.5 | n/a | 0.4 | n/a | 3.1 | 4.0 | n/a | 11 | 0 |
Protein (g) | 0.0 | 1.2 | 1.0 | 14.1 | 0.5 | 0.2 | 0.4 | 0.7 | 0.1 | 0.8 | 30.5 | 1.1 | 35.7 | 0.0 | 4.5 | 0.0 | 27.7 | 47.8 | n/a | 166 | 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 | 0.0 | n/a | 0.0 | 0.0 | 217.0 | 13.0 | n/a | 230 | 10 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | n/a | 0.2 | 0.0 | 0.4 | 2.0 | n/a | 5 | 0 |
Saturated Fat (g) | 3.9 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.5 | 1.9 | 0.2 | 0.0 | 0.1 | 0.0 | 21.5 | 24.8 | n/a | 54 | 2 |
Selenium (mcg) | 0.0 | 0.6 | 0.0 | 42.3 | 1.2 | 0.1 | 0.2 | 0.2 | 0.0 | 2.6 | 4.1 | 1.2 | 11.1 | n/a | 0.9 | 0.0 | 16.4 | 56.4 | n/a | 137 | 6 |
Serine (g) | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.7 | 0.0 | 1.6 | n/a | 0.1 | n/a | 1.6 | 1.7 | n/a | 7 | 0 |
Sodium (mg) | 0.0 | 4.4 | 3.6 | 22.8 | 1.4 | 0.5 | 4.6 | 7.1 | 0.1 | 0.2 | 3.4 | 987.8 | 7.9 | 2.4 | 16.0 | 0.5 | 605.7 | 6,998.4 | n/a | 8,667 | 361 |
Starch | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.9 | n/a | n/a | n/a | n/a | 4 | 0 |
Stigmasterol | 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 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | 1.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 2 | 0 |
Sugar (g) | 0.0 | 4.7 | 2.9 | 9.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 7.1 | 0.0 | 85.8 | 0.0 | 0.6 | 52.0 | n/a | 162 | 7 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | 0.7 | n/a | 0.2 | 0.0 | 0.0 | 2.6 | n/a | 5 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.3 | 0.0 | 1.3 | n/a | 0.1 | n/a | 1.0 | 1.2 | n/a | 5 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 2.2 | 0.4 | n/a | 0.2 | 0.0 | 0.3 | 5.1 | n/a | 9 | 0 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Total Fat (g) | 4.5 | 0.1 | 0.2 | 1.5 | 0.0 | 0.1 | 0.5 | 0.9 | 0.1 | 0.1 | 1.9 | 14.4 | 1.5 | 0.0 | 0.7 | 0.0 | 34.2 | 97.8 | n/a | 158 | 7 |
Trans-monoenoic Fat | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | 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 | 0.0 | n/a | n/a | n/a | 30.4 | n/a | 30 | 1 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | n/a | 0.3 | n/a | 0.1 | n/a | 0.4 | 0.4 | n/a | 2 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.9 | 0.0 | 1.0 | n/a | 0.0 | n/a | 1.3 | 0.7 | n/a | 4 | 0 |
Valine (g) | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.6 | 0.1 | 1.8 | n/a | 0.1 | n/a | 1.8 | 1.8 | n/a | 8 | 0 |
Vitamin A, IU (IU) | 0.0 | 2.2 | 440.3 | 0.0 | 0.8 | 12.6 | 32.6 | 53.3 | 187.2 | 0.0 | 20.6 | 541.6 | 31.7 | 0.0 | 0.0 | 67.5 | 869.0 | 51.8 | n/a | 2,311 | 96 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 21.4 | 0.0 | 0.0 | 0.6 | 1.6 | 2.7 | 9.4 | 0.0 | 0.0 | 26.9 | 0.0 | 0.0 | 0.0 | 3.4 | 223.7 | 13.0 | n/a | 303 | 13 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 0.4 | n/a | 2 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.3 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.7 | n/a | 0.3 | 0.0 | 0.1 | 0.4 | n/a | 3 | 0 |
Vitamin C (mg) | 0.0 | 8.1 | 95.7 | 9.6 | 2.6 | 0.0 | 2.4 | 0.3 | 0.3 | 0.0 | 0.0 | 1.2 | 5.9 | 0.1 | 3.3 | 0.3 | 0.0 | 0.0 | n/a | 130 | 5 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 31.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 24.9 | 0.0 | n/a | 57 | 2 |
Water (g) | 0.0 | 98.0 | 111.7 | 420.7 | 4.9 | 0.3 | 0.5 | 0.3 | 0.0 | 0.9 | 226.1 | 107.5 | 275.8 | 28.2 | 22.4 | 0.9 | 46.3 | 177.1 | n/a | 1,522 | 63 |
Zinc (mg) | 0.0 | 0.2 | 0.2 | 2.4 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 3.9 | 0.3 | 5.0 | 0.0 | 0.3 | 0.0 | 3.4 | 3.4 | n/a | 19 | 1 |
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