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).
Cookin’ Canuck’s Southwestern Stuffed Mushroom with Cumin Black Beans
Cookin’ Canuck’s 10-Minute Hummus & Greek Salad Naan (Flatbread)
The First Mess’ Mushroom & Stout Pot Pies with Sweet Potato Crusts
Very Culinary’s Easy Chickpea Curry
Eating Made Easy’s Grape & Avocado Salad
From the kitchen of Cookin Canuck. www.cookincanuck.com
Ingredients
1 shallot, minced
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
1 servings in recipe 		tomatoes
56.42g 		mushroom
17.46g 		olive oil
9.0g 		shallot
0.0g 		crimini
220.0g 		tomato
111.93g 		cannellini beans
256.0g 		balsamic vinegar
26.67g 		pepper
0.53g 		salt
0.75g 		basil
1.28g 		muffin
50.0g 		Total Per Serving Total for Recipe
Protein (g) 0.5 0.54 0.0 n/a 5.5 0.98 13.36 0.13 0.06 0.0 0.04 4.7 25.81 25.81
Total Fat (g) 0.11 0.06 9.0 n/a 0.22 0.22 1.54 0.0 0.02 0.0 0.01 1.05 12.23 12.23
Carbohydrates (g) 2.21 0.57 0.0 n/a 9.06 4.39 37.12 4.54 0.34 0.0 0.03 24.35 82.63 82.63
Ash (g) 0.28 0.15 0.0 n/a 2.16 0.56 4.2 0.1 0.02 0.75 0.02 n/a 8.23 8.23
Calories (kcal) 10.156 3.841 79.56 n/a 59.399 20.147 215.04 23.47 1.352 0.0 0.294 121.5 534.759 534.759
Starch (g) 0.0 0.0 n/a n/a n/a 0.0 22.78 n/a n/a n/a n/a n/a 22.78 22.78
Sucrose (g) 0.0 0.0 n/a n/a n/a 0.0 4.74 0.0 n/a n/a 0.0 n/a 4.74 4.74
Glucose (dextrose) (g) 0.71 0.26 n/a n/a n/a 1.4 0.0 2.02 n/a n/a 0.0 n/a 4.38 4.38
Fructose (g) 0.77 0.03 n/a n/a n/a 1.53 0.0 1.97 n/a n/a 0.0 n/a 4.3 4.3
Lactose (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0
Maltose (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 53.32 16.14 0.0 n/a 203.06 105.77 199.78 20.39 0.06 0.0 1.18 18.6 618.29 618.29
Caffeine (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 1.48 0.29 0.0 n/a 3.78 2.94 4.74 3.99 0.0 0.0 0.0 0.85 18.08 18.08
Galactose (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0
Dietary Fiber (g) 0.7 0.2 0.0 n/a 1.3 1.3 13.6 n/a 0.1 0.0 0.0 2.5 19.7 19.7
Calcium (mg) 5.642 0.524 0.09 n/a 39.599 11.193 87.04 7.201 2.316 0.18 2.266 96.5 252.551 252.551
Iron (mg) 0.15 0.09 0.05 n/a 0.88 0.3 3.0 0.19 0.15 0.0 0.04 1.56 6.42 6.42
Magnesium (mg) 6.206 1.571 0.0 n/a 19.8 12.312 69.12 3.2 1.028 0.008 0.819 21.0 135.065 135.065
Phosphorus (mg) 13.541 15.016 0.0 n/a 263.995 26.863 230.4 5.067 0.917 0.0 0.717 62.5 619.016 619.016
Potassium (mg) 133.715 55.523 0.09 n/a 985.582 265.274 606.72 29.87 6.673 0.06 3.776 101.0 2188.283 2188.283
Sodium (mg) 2.821 0.873 0.18 n/a 13.2 5.597 757.76 6.134 0.233 290.685 0.051 207.5 1285.034 1285.034
Zinc (mg) 0.1 0.09 0.0 n/a 2.42 0.19 1.18 0.02 0.01 0.0 0.01 0.61 4.62 4.62
Copper (mg) 0.034 0.056 0.0 n/a 1.1 0.067 0.358 0.008 0.006 0.0 0.005 0.08 1.714 1.714
Manganese (mg) 0.062 0.009 0.0 n/a 0.308 0.123 0.435 0.035 0.03 0.001 0.015 n/a 1.017 1.017
Selenium (mcg) 0.0 1.6 0.0 n/a 57.2 0.0 2.3 n/a 0.0 0.0 0.0 15.9 77.0 77.0
Vitamin A, IU (IU) 469.979 0.0 0.0 n/a 0.0 932.377 0.0 0.0 1.585 0.0 67.52 n/a 1471.46 1471.46
Retinol (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 23.696 0.0 0.0 n/a 0.0 47.011 0.0 0.0 0.08 0.0 3.379 0.0 74.166 74.166
Beta Carotene (mcg) 253.326 0.0 0.0 n/a n/a 502.566 n/a n/a 0.827 0.0 40.218 1.0 797.936 797.936
Vitamin E (mg) 0.3 0.0 1.29 n/a 0.02 0.6 0.05 n/a 0.0 0.0 0.01 0.25 2.53 2.53
Vitamin D (IU) n/a 3.143 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3.143 3.143
Lycopene (mcg) 1451.687 0.0 0.0 n/a n/a 2879.959 n/a n/a 0.032 0.0 0.0 0.0 4331.677 4331.677
Lutein + zeaxanthin (mcg) 69.397 0.0 0.0 n/a n/a 137.674 n/a n/a 1.087 0.0 72.32 47.5 327.977 327.977
Tocopherol, beta (mg) 0.01 0.0 0.01 n/a 0.0 0.01 0.0 n/a 0.0 n/a 0.0 n/a 0.03 0.03
Tocopherol, gamma (mg) 0.07 0.0 0.07 n/a 0.0 0.13 1.77 n/a 0.02 n/a 0.0 n/a 2.07 2.07
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.05 n/a 0.0 n/a 0.0 n/a 0.05 0.05
Vitamin C (mg) 7.2 0.4 0.0 n/a 0.0 14.2 3.1 0.0 0.1 0.0 0.2 0.0 25.2 25.2
Thiamin (mg) 0.023 0.014 0.0 n/a 0.22 0.045 0.307 n/a 0.001 0.0 0.0 0.19 0.799 0.799
Riboflavin (mg) 0.011 0.07 0.0 n/a 1.078 0.022 0.128 n/a 0.001 0.0 0.001 0.145 1.457 1.457
Niacin (mg) 0.333 0.63 0.0 n/a 8.36 0.66 1.05 n/a 0.006 0.0 0.012 1.64 12.691 12.691
Pantothenic acid (mg) 0.051 0.262 0.0 n/a 3.3 0.101 0.358 n/a n/a 0.0 0.003 n/a 4.074 4.074
Vitamin B-6 (mg) 0.045 0.017 0.0 n/a 0.242 0.09 0.179 n/a 0.002 0.0 0.002 0.05 0.627 0.627
Folate (mcg) 8.463 2.794 0.0 n/a 30.799 16.79 92.16 n/a 0.053 0.0 0.87 29.5 181.429 181.429
Vitamin B-12 (mcg) 0.0 0.01 0.0 n/a 0.22 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.23 0.23
Choline (mg) 3.8 3.0 0.0 n/a 48.6 7.5 89.3 n/a 0.1 0.0 0.1 7.9 160.3 160.3
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 14.5 14.5 14.5
Tryptophan (g) 0.006 0.007 0.0 n/a 0.132 0.011 0.154 n/a n/a 0.0 0.001 n/a 0.31 0.31
Threonine (g) 0.017 0.019 0.0 n/a 0.242 0.034 0.486 n/a n/a 0.0 0.001 n/a 0.799 0.799
Isoleucine (g) 0.011 0.014 0.0 n/a 0.22 0.022 0.64 n/a n/a 0.0 0.001 n/a 0.909 0.909
Leucine (g) 0.017 0.021 0.0 n/a 0.33 0.034 1.152 n/a n/a 0.0 0.002 n/a 1.556 1.556
Lysine (g) 0.017 0.019 0.0 n/a 0.55 0.034 0.947 n/a n/a 0.0 0.001 n/a 1.568 1.568
Methionine (g) 0.006 0.005 0.0 n/a 0.11 0.011 0.179 n/a n/a 0.0 0.001 n/a 0.312 0.312
Cystine (g) 0.006 0.002 0.0 n/a 0.022 0.011 0.128 n/a n/a 0.0 0.0 n/a 0.169 0.169
Phenylalanine (g) 0.039 0.016 0.0 n/a 0.22 0.078 0.794 n/a n/a 0.0 0.002 n/a 1.149 1.149
Tyrosine (g) 0.006 0.007 0.0 n/a 0.11 0.011 0.307 n/a n/a 0.0 0.001 n/a 0.442 0.442
Valine (g) 0.011 0.04 0.0 n/a 0.264 0.022 0.768 n/a n/a 0.0 0.002 n/a 1.107 1.107
Arginine (g) 0.011 0.014 0.0 n/a 0.264 0.022 0.742 n/a n/a 0.0 0.002 n/a 1.056 1.056
Histidine (g) 0.006 0.01 0.0 n/a 0.154 0.011 0.358 n/a n/a 0.0 0.001 n/a 0.54 0.54
Alanine (g) 0.017 0.035 0.0 n/a 0.418 0.034 0.614 n/a n/a 0.0 0.002 n/a 1.119 1.119
Aspartic acid (g) 0.079 0.035 0.0 n/a 0.506 0.157 1.69 n/a n/a 0.0 0.004 n/a 2.47 2.47
Glutamic acid (g) 0.243 0.059 0.0 n/a 0.946 0.481 2.15 n/a n/a 0.0 0.004 n/a 3.883 3.883
Glycine (g) 0.011 0.016 0.0 n/a 0.242 0.022 0.538 n/a n/a 0.0 0.002 n/a 0.831 0.831
Proline (g) 0.011 0.014 0.0 n/a 0.396 0.022 0.768 n/a n/a 0.0 0.001 n/a 1.213 1.213
Serine (g) 0.017 0.016 0.0 n/a 0.242 0.034 0.845 n/a n/a 0.0 0.001 n/a 1.154 1.154
Cholesterol (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) 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 0.0
Saturated Fat (g) 0.017 0.007 1.243 n/a 0.022 0.034 0.358 0.0 0.005 0.0 0.001 0.155 1.841 1.841
Phytosterols (mg) 3.949 n/a 19.89 n/a n/a 7.835 n/a n/a 0.488 0.0 n/a n/a 32.162 32.162
Monounsaturated Fat (g) 0.017 0.0 6.566 n/a 0.0 0.034 0.973 n/a 0.005 0.0 0.001 0.155 7.751 7.751
Polyunsaturated (g) 0.045 0.024 0.947 n/a 0.088 0.09 0.666 n/a 0.006 0.0 0.005 0.455 2.326 2.326