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Chana Masala

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#	Ingredient	Amount	Weight per serving	Calories per serving
1	Chickpeas (garbanzo beans, bengal gram), without salt, boiled, cooked, mature seeds	4 cup = 656 g	164 g	269
2	Water, tap	1.5 cup = 360 g	90 g	0
3	Oil, salad or cooking, olive	2 tablespoon = 27 g	6.75 g	60
4	Spices, bay leaf	5 g	1.25 g	3.9
5	Onions, raw	1.5 cup, chopped = 240 g	60 g	24
6	Spices, cardamom	1 tsp, ground = 2 g	0.5 g	1.6
7	Garlic, raw	3 cloves = 9 g	2.25 g	3.4
8	Ginger root, raw	0.25 cup slices (1" dia) = 24 g	6 g	4.8
9	Tomatoes, raw, grape	1.5 cup = 228 g	57 g	15
10	Coarse kosher salt by Morton Salt, Inc.	3 1/4 tsp = 4 g	0.9 g	0
11	Spices, chili powder	1.5 tsp = 4 g	1.01 g	2.9
12	Garam masala by MDH	14 g	3.5 g	9.1
13	Coriander powder by SWAD	28 g	7 g	24
14	Organic Fenugreek Powder by Vitamatic Organics	0.5 tsp. = 2 g	0.5 g	1.9
15	Coriander (cilantro) leaves, raw	28 g	7 g	1.6
16	Amchur powder (mango powder) by DEEP	0.5 1/2 tsp = 3 g	0.62 g	1.9

Summary
Number of servings	4
Weight of ingredients	1633 g
Final weight ⓘ
Serving size	408 g

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Chana Masala

Nutrition Facts

Portion Size	408 g

Amount Per Portion	423
Calories

% Daily Value *

Total Fat 14g	18 %

Saturated Fat 1.5g **	8 %

Sodium 418mg	18 %

Total Carbohydrate 61g	22 %

Dietary Fiber 19g **	68 %

Sugar 11g **

Protein 19g	38 %

Vitamin D 0mcg **	0 %

Calcium 176mg **	14 %

Iron 6.8mg **	38 %

Potassium 819mg **	17 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Chana Masala nutrition facts and analysis per 408 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	44.12 mcg	5 %
Carotene, alpha	23.68 mcg
Carotene, beta	453.93 mcg
Cryptoxanthin, beta	49.48 mcg
Lutein + zeaxanthin	66.45 mcg
Lutein	54.15 mcg
Lycopene	2337.21 mcg
Retinol	0 mcg
Zeaxanthin	5.13 mcg
cis-Lutein/Zeaxanthin	6.84 mcg
cis-Lycopene	315.78 mcg
cis-beta-Carotene	27.93 mcg
trans-beta-Carotene	224.01 mcg
Thiamin [Vitamin B1]	0.279 mg	23 %
Riboflavin [Vitamin B2]	0.189 mg	15 %
Niacin [Vitamin B3]	1.687 mg	11 %
Pantothenic acid [Vitamin B5]	0.617 mg	12 %
Vitamin B6	0.429 mg	25 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	301.36 mcg	75 %
Folate, food	301.08 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	25.6 mg	28 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	2.69 mg	18 %
Vitamin E, added	0 mg
Tocopherol, alpha	2.69 mg
Tocopherol, beta	0.02 mg
Tocopherol, delta	0.07 mg
Tocopherol, gamma	0.49 mg
Tocotrienol, alpha	0.05 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.03 mg
Vitamin K	36.1 mcg	30 %
Vitamin K1 [Phylloquinone]	36.1 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.1 mg
Choline	83.3 mg	15 %

Minerals
Nutrient	Amount	DV
Calcium	176.39 mg	14 %
Copper	0.71 mg	79 %
Fluoride	0.7 mcg
Iron	6.78 mg	38 %
Magnesium	102.47 mg	24 %
Manganese	2.182 mg	95 %
Phosphorus	324.54 mg	26 %
Potassium	819.29 mg	17 %
Selenium	7.07 mcg	13 %
Sodium	417.63 mg	18 %
Zinc	2.96 mg	27 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	18.57 g	37 %
Alanine	0.646 g
Arginine	1.453 g
Aspartic acid	1.804 g
Cystine	0.2 g
Glutamic acid	2.741 g
Glycine	0.634 g
Histidine	0.415 g	36 %
Hydroxyproline	0 g
Isoleucine	0.643 g	41 %
Leucine	1.067 g	31 %
Lysine	1.009 g	33 %
Methionine	0.195 g
Phenylalanine	0.805 g
Proline	0.624 g
Serine	0.755 g
Threonine	0.562 g	34 %
Tryptophan	0.15 g	37 %
Tyrosine	0.374 g
Valine	0.639 g	33 %
Phenylalanine + Tyrosine	1.179 g	44 %
Methionine + Cysteine	0.195 g	13 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	61.11 g	22 %
Fiber	18.79 g	67 %
Starch	0 g
Sugars	10.66 g
Fructose	0.81 g
Galactose	0 g
Glucose	1.2 g
Lactose	0 g
Maltose	0 g
Sucrose	0.6 g
Net carbs	42.32 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.01 g		0.00

Nutrient

Amount

18 %

7 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic acid

Cis-octadecenoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Eicosadienoic acid

Fatty acids, total trans-monoenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0.14 mg
Campesterol	0 mg
Cholesterol	0 mg	0 %
Phytosterols	26.24 mg
Stigmasterol	0.21 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	2.42 g
Caffeine	0 mg
Choline, free	4.56 mg
Choline, from glycerophosphocholine	0 mg
Choline, from phosphocholine	0.34 mg
Choline, from phosphotidyl choline	0.68 mg
Choline, from sphingomyelin	0 mg
Cryptoxanthin, alpha	0 mcg
Nitrogen	0.07 g
Theobromine	0 mg
Water	307.57 g

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Chana Masala recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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