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Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
2 Tbsp. extra virgin olive oil Salt to taste Freshly-grnd black pepper to taste
1 Tbsp. ras el hanout, (available at Middle Eastern groceries) Salt to taste Freshly-grnd black pepper to taste
1 c. bulghur
1 x orange
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.
Amount Per Serving
4 servings in recipe 		russet potatoes
106.5g 		onion
24.75g 		carrots
27.15g 		fennel bulb
42.12g 		ginger
1.4g 		garlic
1.85g 		olive oil
10.13g 		wine
29.5g 		raisins
20.63g 		spinach
122.4g 		water
59.25g 		orange
0.0g 		lemon
7.69g 		thyme
12.0g 		walnuts
6.58g 		garlic salt
1.4g 		olive oil
3.38g 		Total Per Serving Total for Recipe
Protein (g) 2.28 0.27 0.25 0.52 0.03 0.12 0.0 0.02 0.63 3.5 0.0 n/a 0.08 1.09 1.0 0.24 0.0 10.04 40.16
Total Fat (g) 0.09 0.02 0.07 0.08 0.01 0.01 10.13 0.0 0.09 0.48 0.0 n/a 0.02 0.89 4.29 0.01 3.38 19.57 78.28
Carbohydrates (g) 19.24 2.31 2.6 3.07 0.25 0.61 0.0 0.8 16.33 4.44 0.0 n/a 0.72 7.67 0.9 1.02 0.0 59.97 239.88
Ash (g) 1.2 0.09 0.26 0.44 0.01 0.03 0.0 0.07 0.38 2.11 0.06 n/a 0.02 1.41 0.12 0.05 0.0 6.25 25.0
Calories (kcal) 84.135 9.9 11.129 13.057 1.116 2.755 89.505 24.485 61.669 28.152 0.0 n/a 2.229 33.12 43.041 4.648 29.835 438.776 1755.104
Starch (g) 16.89 0.0 0.39 n/a n/a n/a n/a n/a 0.56 n/a n/a n/a n/a n/a 0.0 n/a n/a 17.84 71.36
Sucrose (g) 0.14 0.25 0.97 n/a n/a n/a n/a n/a 0.09 0.09 n/a n/a n/a n/a 0.16 n/a n/a 1.7 6.8
Glucose (dextrose) (g) 0.27 0.49 0.16 n/a n/a n/a n/a n/a 5.72 0.13 n/a n/a n/a n/a 0.01 n/a n/a 6.78 27.12
Fructose (g) 0.24 0.32 0.15 n/a n/a n/a n/a n/a 6.12 0.18 n/a n/a n/a n/a 0.01 n/a n/a 7.02 28.08
Lactose (g) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Maltose (g) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Alcohol (g) n/a 0.0 0.0 n/a 0.0 0.0 0.0 3.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 3.1 12.4
Water (g) 83.69 22.05 23.97 38.0 1.1 1.08 0.0 25.54 3.18 111.87 59.19 n/a 6.84 0.93 0.27 0.09 0.0 377.81 1511.24
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 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
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 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
Sugars (g) 0.66 1.05 1.29 n/a 0.02 0.02 0.0 0.23 12.21 0.51 0.0 n/a 0.19 0.21 0.17 0.34 0.0 16.9 67.6
Galactose (g) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.12 n/a n/a n/a n/a n/a n/a n/a 0.12 0.48
Dietary Fiber (g) 1.4 0.4 0.8 1.3 0.0 0.0 0.0 0.0 0.8 2.7 0.0 n/a 0.2 4.4 0.4 0.1 0.0 12.6 50.4
Calcium (mg) 13.845 5.693 8.958 20.639 0.223 3.346 0.101 2.36 10.313 121.176 1.778 n/a 1.998 226.8 6.45 1.12 0.034 424.832 1699.328
Iron (mg) 0.92 0.05 0.08 0.31 0.01 0.03 0.06 0.11 0.39 3.32 0.0 n/a 0.05 14.83 0.19 0.04 0.02 20.39 81.56
Magnesium (mg) 24.495 2.475 3.257 7.16 0.6 0.462 0.0 3.245 6.6 96.696 0.593 n/a 0.615 26.4 10.398 0.812 0.0 183.809 735.236
Phosphorus (mg) 58.575 7.178 9.501 21.06 0.474 2.829 0.0 5.9 20.831 59.976 0.0 n/a 1.23 24.12 22.771 5.838 0.0 240.282 961.128
Potassium (mg) 444.105 36.135 86.864 174.377 5.789 7.413 0.101 29.205 154.481 682.992 0.0 n/a 10.605 97.68 29.023 15.414 0.034 1774.219 7096.876
Sodium (mg) 5.325 0.99 18.73 21.902 0.181 0.314 0.203 1.475 2.269 96.696 2.37 n/a 0.154 6.6 0.132 0.364 0.068 157.772 631.088
Zinc (mg) 0.31 0.04 0.07 0.08 0.0 0.02 0.0 0.04 0.05 0.65 0.01 n/a 0.0 0.74 0.2 0.04 0.0 2.25 9.0
Copper (mg) 0.107 0.01 0.014 0.029 0.003 0.006 0.0 0.003 0.066 0.159 0.006 n/a 0.003 0.103 0.105 0.002 0.0 0.615 2.46
Manganese (mg) 0.17 0.032 0.038 0.08 0.003 0.031 0.0 0.035 0.062 1.102 0.0 n/a 0.002 0.944 0.224 0.008 0.0 2.732 10.928
Selenium (mcg) 0.4 0.1 0.0 0.3 0.0 0.3 0.0 0.1 0.1 1.2 0.0 n/a 0.0 0.6 0.3 0.5 0.0 4.0 16.0
Vitamin A, IU (IU) 1.065 0.495 4534.844 56.441 0.0 0.166 0.0 0.0 0.0 11477.448 0.0 n/a 1.691 456.0 1.316 0.0 0.0 16529.466 66117.864
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 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 226.661 2.948 0.0 0.0 0.0 0.0 0.0 574.056 0.0 n/a 0.077 22.8 0.066 0.0 0.0 826.608 3306.432
Beta Carotene (mcg) 0.0 0.248 2248.963 n/a 0.0 0.092 0.0 0.0 0.0 6886.224 0.0 n/a 0.231 271.68 0.79 0.0 0.0 9408.227 37632.908
Vitamin E (mg) 0.01 0.0 0.18 n/a 0.0 0.0 1.45 0.0 0.02 2.48 0.0 n/a 0.01 0.9 0.05 0.01 0.48 5.61 22.44
Vitamin D (IU) 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 n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.271 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.271 1.084
Lutein + zeaxanthin (mcg) 5.325 0.99 69.491 n/a 0.0 0.296 0.0 0.0 0.0 14930.352 0.0 n/a 0.845 103.44 0.592 0.0 0.0 15111.332 60445.328
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a n/a 0.01 n/a 0.0 0.0 n/a n/a n/a n/a 0.01 0.0 0.0 0.03 0.12
Tocopherol, gamma (mg) 0.0 0.0 0.0 n/a n/a n/a 0.08 n/a 0.01 0.22 n/a n/a n/a n/a 1.37 0.0 0.03 1.71 6.84
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.12 0.0 0.0 0.12 0.48
Vitamin C (mg) 6.1 1.8 1.6 5.1 0.1 0.6 0.0 0.0 0.5 34.4 0.0 n/a 4.1 6.0 0.1 0.3 0.0 60.5 242.0
Thiamin (mg) 0.085 0.012 0.019 0.004 0.0 0.004 0.0 0.003 0.023 0.098 0.0 n/a 0.003 0.061 0.022 0.007 0.0 0.342 1.368
Riboflavin (mg) 0.032 0.007 0.016 0.013 0.0 0.002 0.0 0.006 0.027 0.233 0.0 n/a 0.002 0.048 0.01 0.002 0.0 0.398 1.592
Niacin (mg) 1.108 0.03 0.266 0.27 0.01 0.013 0.0 0.05 0.159 0.881 0.0 n/a 0.008 0.593 0.074 0.01 0.0 3.471 13.884
Pantothenic acid (mg) 0.32 0.03 0.073 0.097 0.003 0.011 0.0 0.012 0.021 0.086 0.0 n/a 0.015 n/a 0.038 n/a 0.0 0.703 2.812
Vitamin B-6 (mg) 0.373 0.03 0.038 0.021 0.002 0.023 0.0 0.015 0.035 0.245 0.0 n/a 0.006 0.066 0.036 0.041 0.0 0.93 3.72
Folate (mcg) 14.91 4.703 5.158 11.372 0.153 0.055 0.0 0.295 1.031 237.456 0.0 n/a 0.845 32.88 6.45 0.028 0.0 315.337 1261.348
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 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 13.4 1.5 2.4 n/a 0.4 0.4 0.0 1.5 2.3 22.0 0.0 n/a 0.4 5.2 2.6 0.9 0.0 53.1 212.4
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 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.021 0.002 0.003 n/a 0.0 0.001 0.0 n/a 0.01 0.049 n/a n/a n/a 0.023 0.011 0.003 0.0 0.124 0.496
Threonine (g) 0.064 0.005 0.052 n/a 0.001 0.003 0.0 n/a 0.017 0.147 n/a n/a n/a 0.03 0.039 0.007 0.0 0.363 1.452
Isoleucine (g) 0.064 0.002 0.022 n/a 0.001 0.004 0.0 n/a 0.012 0.184 n/a n/a n/a 0.056 0.041 0.009 0.0 0.396 1.584
Leucine (g) 0.096 0.007 0.027 n/a 0.001 0.006 0.0 n/a 0.021 0.269 n/a n/a n/a 0.052 0.077 0.014 0.0 0.57 2.28
Lysine (g) 0.107 0.01 0.027 n/a 0.001 0.005 0.0 n/a 0.017 0.208 n/a n/a n/a 0.025 0.028 0.008 0.0 0.435 1.74
Methionine (g) 0.032 0.0 0.005 n/a 0.0 0.001 0.0 n/a 0.004 0.061 n/a n/a n/a n/a 0.016 0.005 0.0 0.125 0.5
Cystine (g) 0.021 0.0 0.022 n/a 0.0 0.001 0.0 n/a 0.004 0.049 n/a n/a n/a n/a 0.014 0.002 0.0 0.114 0.456
Phenylalanine (g) 0.192 0.007 0.016 n/a 0.001 0.003 0.0 n/a 0.029 0.159 n/a n/a n/a n/a 0.047 0.007 0.0 0.461 1.844
Tyrosine (g) 0.043 0.002 0.011 n/a 0.0 0.001 0.0 n/a 0.002 0.135 n/a n/a n/a n/a 0.027 0.003 0.0 0.224 0.896
Valine (g) 0.107 0.005 0.019 n/a 0.001 0.005 0.0 n/a 0.017 0.196 n/a n/a n/a 0.06 0.049 0.01 0.0 0.468 1.872
Arginine (g) 0.096 0.025 0.024 n/a 0.001 0.012 0.0 n/a 0.085 0.196 n/a n/a n/a n/a 0.15 0.023 0.0 0.611 2.444
Histidine (g) 0.043 0.002 0.011 n/a 0.0 0.002 0.0 n/a 0.014 0.073 n/a n/a n/a n/a 0.026 0.004 0.0 0.176 0.704
Alanine (g) 0.053 0.005 0.03 n/a 0.0 0.002 0.0 n/a 0.023 0.171 n/a n/a n/a n/a 0.046 0.005 0.0 0.336 1.344
Aspartic acid (g) 0.533 0.022 0.052 n/a 0.003 0.009 0.0 n/a 0.023 0.294 n/a n/a n/a n/a 0.12 0.018 0.0 1.073 4.292
Glutamic acid (g) 0.394 0.064 0.1 n/a 0.002 0.015 0.0 n/a 0.033 0.416 n/a n/a n/a n/a 0.186 0.03 0.0 1.241 4.964
Glycine (g) 0.053 0.007 0.014 n/a 0.001 0.004 0.0 n/a 0.017 0.159 n/a n/a n/a n/a 0.054 0.007 0.0 0.316 1.264
Proline (g) 0.064 0.002 0.014 n/a 0.001 0.002 0.0 n/a 0.052 0.135 n/a n/a n/a n/a 0.047 0.004 0.0 0.319 1.276
Serine (g) 0.075 0.005 0.014 n/a 0.001 0.004 0.0 n/a 0.014 0.122 n/a n/a n/a n/a 0.061 0.007 0.0 0.302 1.208
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 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) 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 n/a 0.0 0.0
Saturated Fat (g) 0.021 0.01 0.011 n/a 0.003 0.002 1.398 0.0 0.012 0.073 0.0 n/a 0.003 0.328 0.403 0.002 0.466 2.733 10.932
Phytosterols (mg) 5.325 3.713 n/a n/a 0.209 n/a 22.376 n/a n/a 11.016 n/a n/a n/a 19.56 4.739 0.112 7.459 74.508 298.032
Monounsaturated Fat (g) 0.0 0.002 0.003 n/a 0.002 0.0 7.387 0.0 0.01 0.012 0.0 n/a 0.001 0.056 0.588 0.0 2.462 10.525 42.1
Polyunsaturated (g) 0.043 0.005 0.033 n/a 0.002 0.005 1.065 0.0 0.008 0.208 0.0 n/a 0.007 0.143 3.104 0.005 0.355 4.983 19.932