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 large (369g) potatoes |
1 large (72g) carrots |
1 1/4 cups (0g) vegetable stock |
2 tablespoons (36g) tamari |
1 tablespoon (8g) cornstarch |
2 tablespoons (29g) water |
1 tablespoon (14g) olive oil |
1 medium (110g) onions |
1 lb (454g) firm tofu |
1 to taste (0g) salt & freshly ground black pepper |
2/3 cup (89g) frozen peas |
1/3 cup (55g) frozen corn |
2 1/2 cups (313g) unbleached all-purpose flour |
1/2 teaspoon (3g) salt |
2/3 cup (145g) canola oil |
4 tablespoons (59g) ice water |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.1 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 1.8 | n/a | 0.2 | 0.2 | 1.0 | 0.0 | n/a | n/a | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 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 | 0 | 0 |
| Arginine (g) | 0.4 | 0.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 3.3 | n/a | 0.4 | 0.1 | 1.3 | 0.0 | n/a | n/a | 6 | 1 |
| Ash (g) | 4.0 | 0.7 | n/a | 6.4 | 0.0 | 0.0 | 0.0 | 0.4 | 4.6 | n/a | 0.7 | 0.3 | 1.5 | 3.0 | 0.0 | 0.1 | 22 | 5 |
| Aspartic acid (g) | 1.7 | 0.1 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.1 | 4.8 | n/a | 0.4 | 0.1 | 1.4 | 0.0 | n/a | n/a | 9 | 2 |
| Beta-sitosterol | 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 | n/a | 600.5 | n/a | 601 | 150 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 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 | 0 | 0 |
| Calcium (mg) | 44.3 | 23.8 | n/a | 7.2 | 0.2 | 0.9 | 0.1 | 25.3 | 912.5 | n/a | 19.7 | 2.2 | 46.9 | 0.7 | 0.0 | 1.8 | 1,085 | 271 |
| Calories | 284.1 | 29.5 | n/a | 21.6 | 30.5 | 0.0 | 119.3 | 44.0 | 317.8 | n/a | 68.8 | 48.4 | 1,137.5 | 0.0 | 1,285.4 | 0.0 | 3,387 | 847 |
| Calories (kj) | 1,184.5 | 124.6 | n/a | 90.4 | 127.5 | 0.0 | 499.4 | 182.6 | 1,334.8 | n/a | 287.8 | 202.7 | 4,759.4 | 0.0 | 5,378.6 | 0.0 | 14,172 | 3,543 |
| Campesterol | 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 | n/a | 350.4 | n/a | 350 | 88 |
| Carbohydrates (g) | 64.5 | 6.9 | n/a | 2.0 | 7.3 | 0.0 | 0.0 | 10.3 | 7.7 | n/a | 12.2 | 11.4 | 238.5 | 0.0 | 0.0 | 0.0 | 361 | 90 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Cystine (g) | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 8.1 | 2.0 | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 1.9 | 4.1 | n/a | 4.0 | 1.3 | 8.4 | 0.0 | 0.0 | 0.0 | 30 | 8 |
| Folate (mcg) | 59.0 | 13.7 | n/a | 6.5 | 0.0 | 0.0 | 0.0 | 20.9 | 86.3 | n/a | 47.4 | 19.8 | 571.9 | 0.0 | 0.0 | 0.0 | 825 | 206 |
| Folate, DFE (mcg) | 59.0 | 13.7 | n/a | 6.5 | 0.0 | 0.0 | 0.0 | 20.9 | 86.3 | n/a | 47.4 | 19.8 | 909.4 | 0.0 | 0.0 | 0.0 | 1,163 | 291 |
| Folate, food (mcg) | 59.0 | 13.7 | n/a | 6.5 | 0.0 | 0.0 | 0.0 | 20.9 | 86.3 | n/a | 47.4 | 19.8 | 90.6 | 0.0 | 0.0 | 0.0 | 344 | 86 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 481.3 | 0.0 | 0.0 | 0.0 | 481 | 120 |
| Fructose (g) | 1.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Galactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.2 | 0.4 | n/a | n/a | n/a | n/a | n/a | 2.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 1.3 | 0.3 | n/a | 0.9 | 0.0 | n/a | 0.0 | 0.3 | 7.8 | n/a | 0.6 | 0.3 | 10.9 | 0.0 | n/a | n/a | 22 | 6 |
| Glycine (g) | 0.2 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 1.7 | n/a | 0.2 | 0.1 | 1.2 | 0.0 | n/a | n/a | 4 | 1 |
| Histidine (g) | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.0 | n/a | 0.1 | 0.0 | 0.7 | 0.0 | n/a | n/a | 2 | 1 |
| Iron (mg) | 2.9 | 0.2 | n/a | 0.9 | 0.0 | 0.0 | 0.1 | 0.2 | 7.3 | n/a | 1.4 | 0.2 | 14.5 | 0.0 | 0.0 | 0.0 | 28 | 7 |
| Isoleucine (g) | 0.2 | 0.1 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 2.0 | n/a | 0.2 | 0.1 | 1.1 | 0.0 | n/a | n/a | 4 | 1 |
| Lactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.4 | 0.1 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 3.3 | n/a | 0.3 | 0.2 | 2.2 | 0.0 | n/a | n/a | 7 | 2 |
| Lysine (g) | 0.4 | 0.1 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 2.1 | n/a | 0.3 | 0.1 | 0.7 | 0.0 | n/a | n/a | 4 | 1 |
| Magnesium (mg) | 84.9 | 8.6 | n/a | 14.4 | 0.2 | 0.3 | 0.0 | 11.0 | 168.0 | n/a | 23.2 | 9.9 | 68.8 | 0.0 | 0.0 | 0.6 | 390 | 97 |
| Maltose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.6 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 2.8 | n/a | 0.3 | 0.1 | 2.1 | 0.0 | 0.0 | 0.0 | 6 | 2 |
| Methionine (g) | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | n/a | 0.1 | 0.0 | 0.6 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 5.6 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 92.0 | 0.0 | 108 | 27 |
| Niacin (mg) | 3.9 | 0.7 | n/a | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | n/a | 1.5 | 0.9 | 18.5 | 0.0 | 0.0 | 0.0 | 28 | 7 |
| Pantothenic acid (mg) | 1.1 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | n/a | 0.5 | 0.2 | 1.4 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Phenylalanine (g) | 0.3 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 2.0 | n/a | 0.2 | 0.1 | 1.6 | 0.0 | n/a | n/a | 4 | 1 |
| Phosphorus (mg) | 210.3 | 25.2 | n/a | 46.8 | 1.0 | 0.0 | 0.0 | 31.9 | 549.3 | n/a | 73.3 | 37.9 | 337.5 | 0.0 | 0.0 | 0.0 | 1,313 | 328 |
| Phytosterols (mg) | 18.5 | n/a | n/a | n/a | n/a | n/a | 29.8 | 16.5 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 65 | 16 |
| Polyunsaturated Fat (g) | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 8.1 | n/a | 0.2 | 0.2 | 1.3 | 0.0 | 40.9 | 0.0 | 52 | 13 |
| Potassium (mg) | 1,553.5 | 230.4 | n/a | 76.3 | 0.2 | 0.3 | 0.1 | 160.6 | 671.9 | n/a | 136.7 | 115.4 | 334.4 | 0.2 | 0.0 | 0.6 | 3,281 | 820 |
| Proline (g) | 0.2 | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 2.6 | n/a | 0.1 | 0.2 | 3.7 | 0.0 | n/a | n/a | 7 | 2 |
| Protein (g) | 7.5 | 0.7 | n/a | 3.8 | 0.0 | 0.0 | 0.0 | 1.2 | 37.2 | n/a | 4.7 | 1.7 | 32.3 | 0.0 | 0.0 | 0.0 | 89 | 22 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Saturated Fat (g) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 3.9 | n/a | 0.1 | 0.1 | 0.5 | 0.0 | 10.7 | 0.0 | 17 | 4 |
| Selenium (mcg) | 1.1 | 0.1 | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.6 | 44.9 | n/a | 1.7 | 0.4 | 105.9 | 0.0 | 0.0 | 0.0 | 155 | 39 |
| Serine (g) | 0.3 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 2.4 | n/a | 0.2 | 0.1 | 1.6 | 0.0 | n/a | n/a | 5 | 1 |
| Sodium (mg) | 22.1 | 49.7 | n/a | 2,011.0 | 0.7 | 0.9 | 0.3 | 4.4 | 54.5 | n/a | 96.5 | 1.6 | 6.3 | 1,162.7 | 0.0 | 1.8 | 3,412 | 853 |
| Starch (g) | 57.0 | 1.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 3.7 | n/a | n/a | n/a | n/a | n/a | 62 | 15 |
| Stigmasterol | 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 | n/a | 4.4 | n/a | 4 | 1 |
| Sucrose (g) | 0.6 | 2.6 | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | 4.1 | n/a | n/a | n/a | n/a | n/a | 8 | 2 |
| Sugar (g) | 2.9 | 3.4 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 4.7 | 2.7 | n/a | 4.5 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 20 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 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 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.2 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Threonine (g) | 0.2 | 0.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.9 | n/a | 0.2 | 0.1 | 0.9 | 0.0 | n/a | n/a | 4 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | 25.4 | 0.0 | 29 | 7 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1.4 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.7 | n/a | 3.9 | n/a | 39.8 | n/a | 44 | 11 |
| Total Fat (g) | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 13.5 | 0.1 | 18.9 | n/a | 0.4 | 0.4 | 3.1 | 0.0 | 145.4 | 0.0 | 182 | 46 |
| Trans-monoenoic Fat | 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 | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | 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 | 0.6 | n/a | 1 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.7 | n/a | 0.1 | 0.1 | 1.0 | 0.0 | n/a | n/a | 3 | 1 |
| Valine (g) | 0.4 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 2.1 | n/a | 0.2 | 0.1 | 1.3 | 0.0 | n/a | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 7.4 | 12,028.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.2 | 0.0 | n/a | 1,839.4 | 0.0 | 6.3 | 0.0 | 0.0 | 0.0 | 13,884 | 3,471 |
| Vitamin A, RAE (mcg) | 0.0 | 601.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 92.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 693 | 173 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 1.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Vitamin C (mg) | 72.7 | 4.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8.1 | 0.9 | n/a | 16.1 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 106 | 26 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 292.8 | 63.6 | n/a | 23.8 | 0.7 | 29.0 | 0.0 | 98.0 | 385.7 | n/a | 71.5 | 41.2 | 37.3 | 0.0 | 0.0 | 59.2 | 1,103 | 276 |
| Zinc (mg) | 1.1 | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 3.8 | n/a | 0.7 | 0.2 | 2.2 | 0.0 | 0.0 | 0.0 | 8 | 2 |
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.