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 		yams
6.1g 		garlic
1.31g 		water
3.7g 		beans
97.0g 		oregano
0.25g 		curry
0.13g 		pepper
0.16g 		butter
3.55g 		taco shells
21.0g 		Total Per Serving Total for Recipe
Protein (g) 0.09 0.08 0.0 20.95 0.03 0.02 0.0 0.03 1.49 22.69 90.76
Total Fat (g) 0.01 0.01 0.0 1.38 0.03 0.02 0.0 2.88 4.37 8.69 34.76
Carbohydrates (g) 1.7 0.43 0.0 60.49 0.16 0.08 0.01 0.0 13.17 76.04 304.16
Ash (g) 0.05 0.02 0.0 3.49 0.02 0.01 0.0 0.0 n/a 3.59 14.36
Calories (kcal) 7.192 1.944 0.0 330.77 0.765 0.423 0.05 25.454 98.07 464.667 1858.668
Starch (g) n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Sucrose (g) n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Glucose (dextrose) (g) n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.01 0.04
Fructose (g) n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.01 0.04
Lactose (g) n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 4.24 0.76 3.7 10.69 0.02 0.01 0.15 0.64 1.55 21.76 87.04
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.03 0.01 0.0 2.06 0.01 0.0 0.01 0.0 0.26 2.38 9.52
Galactose (g) n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Dietary Fiber (g) 0.2 0.0 0.0 14.7 0.1 0.0 0.0 0.0 1.0 16.1 64.4
Calcium (mg) 1.036 2.362 0.111 119.31 3.94 0.621 0.011 0.852 21.21 149.454 597.816
Iron (mg) 0.03 0.02 0.0 4.87 0.11 0.04 0.0 0.0 0.39 5.46 21.84
Magnesium (mg) 1.28 0.326 0.037 165.87 0.675 0.33 0.019 0.071 17.85 186.459 745.836
Phosphorus (mg) 3.352 1.997 0.0 341.44 0.5 0.454 0.042 0.852 47.46 396.096 1584.384
Potassium (mg) 49.737 5.233 0.0 1438.51 4.173 2.006 0.337 0.852 46.83 1547.678 6190.712
Sodium (mg) 0.549 0.222 0.148 4.85 0.038 0.068 0.006 0.391 81.69 87.96 351.84
Zinc (mg) 0.01 0.02 0.0 3.54 0.01 0.01 0.0 0.0 0.34 3.93 15.72
Copper (mg) 0.011 0.004 0.0 0.815 0.002 0.001 0.0 0.001 0.027 0.862 3.448
Manganese (mg) 0.024 0.022 0.0 1.028 0.012 0.006 0.0 0.0 n/a 1.092 4.368
Selenium (mcg) 0.0 0.2 0.0 3.1 0.0 0.0 0.0 0.0 1.0 4.4 17.6
Vitamin A, IU (IU) 8.411 0.117 0.0 0.0 17.258 1.282 5.006 88.715 n/a 120.789 483.156
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 23.821 0.0 23.821 95.284
Vitamin A, RAE (mcg_RAE) 0.427 0.0 0.0 0.0 0.863 0.064 0.251 24.282 0.21 26.096 104.384
Beta Carotene (mcg) 5.059 0.065 0.0 0.0 10.28 0.77 2.597 5.609 0.63 25.01 100.04
Vitamin E (mg) 0.02 0.0 0.0 0.2 0.05 0.03 0.0 0.08 0.14 0.53 2.12
Vitamin D (IU) 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 0.0 0.0 0.0 0.0 0.0 0.0 0.63 0.63 2.52
Lutein + zeaxanthin (mcg) 0.0 0.209 0.0 0.0 2.155 0.0 0.082 0.0 22.26 24.705 98.82
Tocopherol, beta (mg) n/a n/a n/a n/a 0.03 0.0 0.0 0.0 n/a 0.03 0.12
Tocopherol, gamma (mg) n/a n/a n/a n/a 0.05 0.0 0.0 0.0 n/a 0.05 0.2
Tocopherol, delta (mg) n/a n/a n/a n/a 0.01 0.0 0.0 0.0 n/a 0.01 0.04
Vitamin C (mg) 1.0 0.4 0.0 0.0 0.1 0.0 0.2 0.0 0.0 1.8 7.2
Thiamin (mg) 0.007 0.003 0.0 0.873 0.001 0.0 0.0 0.0 0.046 0.93 3.72
Riboflavin (mg) 0.002 0.001 0.0 0.184 0.001 0.0 0.0 0.001 0.017 0.207 0.828
Niacin (mg) 0.034 0.009 0.0 1.901 0.016 0.005 0.002 0.001 0.393 2.36 9.44
Pantothenic acid (mg) 0.019 0.008 0.0 0.873 n/a n/a 0.001 0.004 n/a 0.904 3.616
Vitamin B-6 (mg) 0.018 0.016 0.0 0.281 0.003 0.001 0.0 0.0 0.042 0.362 1.448
Folate (mcg) 1.402 0.039 0.0 430.68 0.685 0.2 0.074 0.107 14.49 447.676 1790.704
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.01 0.0 0.01 0.04
Choline (mg) 1.0 0.3 0.0 64.4 0.1 0.1 0.0 0.7 6.3 72.8 291.2
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5.04 5.04 20.16
Tryptophan (g) 0.001 0.001 n/a 0.252 n/a n/a 0.0 0.0 n/a 0.254 1.016
Threonine (g) 0.003 0.002 n/a 0.883 n/a n/a 0.0 0.001 n/a 0.889 3.556
Isoleucine (g) 0.003 0.003 n/a 0.922 n/a n/a 0.0 0.002 n/a 0.929 3.716
Leucine (g) 0.006 0.004 n/a 1.678 n/a n/a 0.0 0.003 n/a 1.691 6.764
Lysine (g) 0.004 0.004 n/a 1.436 n/a n/a 0.0 0.002 n/a 1.445 5.78
Methionine (g) 0.001 0.001 n/a 0.32 n/a n/a 0.0 0.001 n/a 0.323 1.292
Cystine (g) 0.001 0.001 n/a 0.233 n/a n/a 0.0 0.0 n/a 0.235 0.94
Phenylalanine (g) 0.004 0.002 n/a 1.135 n/a n/a 0.0 0.001 n/a 1.143 4.572
Tyrosine (g) 0.002 0.001 n/a 0.592 n/a n/a 0.0 0.001 n/a 0.597 2.388
Valine (g) 0.004 0.004 n/a 1.096 n/a n/a 0.0 0.002 n/a 1.106 4.424
Arginine (g) 0.008 0.008 n/a 1.3 n/a n/a 0.0 0.001 n/a 1.317 5.268
Histidine (g) 0.002 0.001 n/a 0.582 n/a n/a 0.0 0.001 n/a 0.586 2.344
Alanine (g) 0.004 0.002 n/a 0.883 n/a n/a 0.0 0.001 n/a 0.889 3.556
Aspartic acid (g) 0.01 0.006 n/a 2.532 n/a n/a 0.0 0.002 n/a 2.55 10.2
Glutamic acid (g) 0.011 0.011 n/a 3.191 n/a n/a 0.0 0.006 n/a 3.22 12.88
Glycine (g) 0.003 0.003 n/a 0.815 n/a n/a 0.0 0.001 n/a 0.821 3.284
Proline (g) 0.003 0.001 n/a 0.892 n/a n/a 0.0 0.003 n/a 0.9 3.6
Serine (g) 0.005 0.002 n/a 1.145 n/a n/a 0.0 0.002 n/a 1.154 4.616
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7.633 0.0 7.633 30.532
Trans Fat (g) 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) 0.002 0.001 0.0 0.359 0.007 0.003 0.0 1.824 1.313 3.508 14.032
Phytosterols (mg) 0.61 n/a n/a n/a 0.508 0.094 n/a n/a n/a 1.211 4.844
Monounsaturated Fat (g) 0.001 0.0 0.0 0.116 0.002 0.007 0.0 0.746 1.35 2.223 8.892
Polyunsaturated (g) 0.005 0.003 0.0 0.592 0.013 0.003 0.0 0.108 1.55 2.274 9.096
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