| 1 1/2 cups (277.5g) rice, rinsed and drained | 2 cups (280g) (300g) squash, cubed (your choice of squash – buttercup, butternut, pumpkin) | 1/4 cup (40g) (40g) dried shrimp, soaked for 10 minutes, rinsed and drained | 3 tbsp (42g) canola oil | 2 cloves (6g) garlic | 1/2 tsp (1g) cumin seeds | 1 tsp (2g) garam masala | 1/2 cup (113g) (120ml) coconut milk | 1 1/2 cups (355.2g) (360ml) water | 1 tsp (6.1g) salt | Total | 1 serving | |
| Ash (g) | 1.4 | 2.2 | 0.7 | 0 | 0.1 | 0.1 | 0.1 | 1.1 | 0.4 | 6.1 | 12.2 | 3 |
| Calcium (mg) | 30.5 | 134.4 | 21.6 | 0 | 10.9 | 9.3 | 13.2 | 20.3 | 10.7 | 1.5 | 252.4 | 63.1 |
| Calories (kcal) | 1026.8 | 126 | 28.4 | 371.3 | 8.9 | 3.7 | 5.3 | 222.6 | 0 | 0 | 1793 | 448.2 |
| Carbohydrates (g) | 226.7 | 32.7 | 0.4 | 0 | 2 | 0.4 | 1.4 | 3.2 | 0 | 0 | 266.8 | 66.7 |
| Carotene, alpha (mcg) | 0 | 2335.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2335.2 | 583.8 |
| Carotene, beta (mcg) | 0 | 11832.8 | 0 | 0 | 0.3 | 7.6 | 0 | 0 | 0 | 0 | 11840.7 | 2960.2 |
| Cholesterol (mg) | 0 | 0 | 50.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 50.4 | 12.6 |
| Choline (mg) | 0 | 0 | 32.4 | 0.1 | 1.4 | 0.2 | 0 | 9.6 | 0 | 0 | 43.7 | 10.9 |
| Copper (mg) | 0.5 | 0.2 | 0.1 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 1.1 | 0.3 |
| Cryptoxanthin, beta (mcg) | 0 | 9718.8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9718.8 | 2429.7 |
| Dietary Fiber (g) | 7.8 | 5.6 | 0 | 0 | 0.1 | 0.1 | 0.4 | 0 | 0 | 0 | 14 | 3.5 |
| Folate (mcg) | 19.4 | 75.6 | 7.6 | 0 | 0.2 | 0.1 | 0.7 | 15.8 | 0 | 0 | 119.4 | 29.9 |
| Folic acid (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Iron (mg) | 4.4 | 2 | 0.1 | 0 | 0.1 | 0.7 | 0.1 | 3.7 | 0 | 0 | 11.1 | 2.8 |
| Lycopene (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Lutein + Zeaxanthin (mcg) | 0 | 0 | 0 | 0 | 1 | 4.5 | 0 | 0 | 0 | 0 | 5.4 | 1.4 |
| Magnesium (mg) | 63.8 | 95.2 | 8.8 | 0 | 1.5 | 3.7 | 2.7 | 52 | 3.6 | 0.1 | 231.3 | 57.8 |
| Manganese (mg) | 2.7 | 0.6 | 0 | 0 | 0.1 | 0 | 0.1 | 0.9 | 0 | 0 | 4.3 | 1.1 |
| Monounsaturated Fat (g) | 0.6 | 0 | 0 | 26.6 | 0 | 0.1 | 0 | 1 | 0 | 0 | 28.4 | 7.1 |
| Niacin (mg) | 6 | 3.4 | 0.7 | 0 | 0 | 0 | 0.1 | 0.7 | 0 | 0 | 10.9 | 2.7 |
| Pantothenic acid (mg) | 2.3 | 1.1 | 0.1 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 3.7 | 0.9 |
| Phosphorus (mg) | 197 | 92.4 | 97.6 | 0 | 9.2 | 5 | 2.3 | 108.5 | 0 | 0 | 511.9 | 128 |
| Polyunsaturated Fat (g) | 0.5 | 0.1 | 0.1 | 11.8 | 0 | 0 | 0 | 0.3 | 0 | 0 | 12.9 | 3.2 |
| Potassium (mg) | 213.7 | 985.6 | 45.2 | 0 | 24.1 | 17.9 | 20.9 | 248.6 | 3.6 | 0.5 | 1559.9 | 390 |
| Protein (g) | 18.9 | 2.8 | 5.4 | 0 | 0.4 | 0.2 | 0.1 | 2.3 | 0 | 0 | 30.1 | 7.5 |
| Retinol (mcg) | 0 | 0 | 21.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21.6 | 5.4 |
| Riboflavin (mg) | 0.2 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 | 0.1 |
| Saturated Fat (g) | 0.3 | 0.1 | 0 | 3.1 | 0 | 0 | 0.1 | 21.4 | 0 | 0 | 25 | 6.2 |
| Selenium (mcg) | 41.9 | 1.4 | 11.8 | 0 | 0.9 | 0.1 | 0.1 | 0 | 0 | 0 | 56.1 | 14 |
| Sodium (mg) | 19.4 | 11.2 | 226.4 | 0 | 1 | 1.7 | 1.5 | 14.7 | 10.7 | 2376.6 | 2663.2 | 665.8 |
| Sugar (g) | 0 | 6.2 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0 | 6.2 | 1.6 |
| Thiamin (mg) | 0.5 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.8 | 0.2 |
| Total Fat (g) | 1.5 | 0.3 | 0.4 | 42 | 0 | 0.2 | 0.2 | 24.1 | 0 | 0 | 68.7 | 17.2 |
| Vitamin A (IU) | 0 | 29764 | 72 | 0 | 0.5 | 12.7 | 10.8 | 0 | 0 | 0 | 29860 | 7465 |
| Vitamin B-6 (mg) | 0.3 | 0.4 | 0.1 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0.9 | 0.2 |
| Vitamin B-12 (mcg) | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0.1 |
| Vitamin C (mg) | 0 | 58.8 | 0 | 0 | 1.9 | 0.1 | 0.8 | 1.1 | 0 | 0 | 62.7 | 15.7 |
| Vitamin D (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin E (mg) | 0 | 4 | 0.5 | 7.3 | 0 | 0 | 0 | 0 | 0 | 0 | 11.9 | 3 |
| Vitamin K (mcg) | 0 | 3.1 | 0.1 | 29.9 | 0.1 | 0.1 | 0 | 0 | 0 | 0 | 33.3 | 8.3 |
| Water (g) | 29 | 241.9 | 33.2 | 0 | 3.5 | 0.1 | 0.2 | 82.4 | 354.8 | 0 | 745.2 | 186.3 |
| Zinc (mg) | 3.3 | 0.4 | 0.4 | 0 | 0.1 | 0 | 0 | 0.6 | 0 | 0 | 4.9 | 1.2 |
Note: Totals do not include optional ingredients.