{
  "status": "verified-estimate",
  "perServing": {
    "calories": 498,
    "protein": 17.1,
    "carbs": 58.2,
    "fat": 24.5,
    "sugar": 11.3
  },
  "servings": 4,
  "servingBasis": "1/4 of the complete recipe; finished serving weight not measured",
  "ingredientSnapshot": [
    "2 cans (15 oz each) chickpeas, drained and rinsed",
    "2 sweet potatoes, cut into ½-inch cubes",
    "1 red onion, cut into wedges",
    "2 tbsp olive oil",
    "1 tsp ground cumin",
    "½ tsp kosher salt",
    "4 cups baby spinach",
    "¼ cup tahini",
    "2 tbsp lemon juice",
    "3–5 tbsp water",
    "40 g unsweetened dried cranberries",
    "30 g pumpkin seeds",
    "20 g sunflower seeds"
  ],
  "method": "Ingredient-sum estimate using USDA with documented primary-source supplements; complete recipe divided by stated servings",
  "sources": [
    "https://fdc.nal.usda.gov/food-details/167747/nutrients",
    "https://fdc.nal.usda.gov/food-details/168462/nutrients",
    "https://fdc.nal.usda.gov/food-details/168482/nutrients",
    "https://fdc.nal.usda.gov/food-details/170000/nutrients",
    "https://fdc.nal.usda.gov/food-details/170189/nutrients",
    "https://fdc.nal.usda.gov/food-details/170556/nutrients",
    "https://fdc.nal.usda.gov/food-details/170562/nutrients",
    "https://fdc.nal.usda.gov/food-details/170923/nutrients",
    "https://fdc.nal.usda.gov/food-details/171413/nutrients",
    "https://fdc.nal.usda.gov/food-details/173468/nutrients",
    "https://fdc.nal.usda.gov/food-details/173801/nutrients",
    "https://fdc.nal.usda.gov/food-details/174158/nutrients",
    "https://honestlycranberry.com/products/honestly-cranberry-unsweetened-dried-cranberries",
    "https://www.bulkbarn.ca/en/Products/All/Cumin-Seed-Ground-981",
    "https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_csv_2018-04.zip"
  ],
  "notes": [
    "Estimated from listed ingredient amounts and USDA nutrient profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing.",
    "The ingredient-sum method uses raw or cooked food profiles matching the ingredient state. Moisture gain/loss does not change the stated serving count. No general cooking/fermentation nutrient-retention factors are applied.",
    "Unless a discard/absorption blocker is listed, all measured pan fats and sauces are assumed consumed. Actual amounts left in pans, on utensils or during cooking can reduce intake. Optional additions are excluded when noted.",
    "Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim.",
    "Null means unavailable, never zero. Sodium and fiber are omitted because retention, brands, rinsing and missing source rows make them less reliable here.",
    "A USDA 5-inch sweet potato (130 g edible) represents each unspecified-size potato.",
    "Unsweetened dried cranberries use the Honestly Cranberry pure-fruit label; its 6 g serving is coarsely rounded, so the estimate has more rounding uncertainty than laboratory data."
  ],
  "ingredients": [
    {
      "sourceIndex": 0,
      "sourceText": "2 cans (15 oz each) chickpeas, drained and rinsed",
      "components": [
        {
          "ingredientKey": "chickpeas",
          "fdc_id": "173801",
          "foodDescription": "Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water",
          "foodState": "Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water",
          "quantity": 2,
          "unit": "can",
          "notes": [
            "A nominal 15 oz can is modeled as one USDA drained-rinsed can portion (254 g edible), not its gross liquid-included weight; actual draining yield varies."
          ],
          "grams": 508,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "93274",
              "fdc_id": "173801",
              "seq_num": "1",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "can drained, rinsed",
              "gram_weight": "254",
              "data_points": "4",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "2.0 can; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "USDA household weight for the specified food and form."
          },
          "per100g": {
            "calories": 138,
            "protein": 7.04,
            "carbs": 22.87,
            "fat": 2.47,
            "sugar": 4
          },
          "contribution": {
            "calories": 701.04,
            "protein": 35.763200000000005,
            "carbs": 116.17960000000001,
            "fat": 12.5476,
            "sugar": 20.32
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 1,
      "sourceText": "2 sweet potatoes, cut into ½-inch cubes",
      "components": [
        {
          "ingredientKey": "sweet_potato",
          "fdc_id": "168482",
          "foodDescription": "Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)",
          "foodState": "Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)",
          "quantity": 2,
          "unit": "each",
          "notes": [],
          "grams": 260,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "83167",
              "fdc_id": "168482",
              "seq_num": "2",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "sweetpotato, 5\" long",
              "gram_weight": "130",
              "data_points": "",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "2.0 each; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "Representative USDA unit size for unspecified count."
          },
          "per100g": {
            "calories": 86,
            "protein": 1.57,
            "carbs": 20.12,
            "fat": 0.05,
            "sugar": 4.18
          },
          "contribution": {
            "calories": 223.6,
            "protein": 4.082,
            "carbs": 52.312,
            "fat": 0.13,
            "sugar": 10.868
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 2,
      "sourceText": "1 red onion, cut into wedges",
      "components": [
        {
          "ingredientKey": "onion",
          "fdc_id": "170000",
          "foodDescription": "Onions, raw",
          "foodState": "Onions, raw",
          "quantity": 1,
          "unit": "each",
          "notes": [
            "Raw onion profile represents red, yellow or white onion."
          ],
          "grams": 110,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "85860",
              "fdc_id": "170000",
              "seq_num": "6",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "medium (2-1/2\" dia)",
              "gram_weight": "110",
              "data_points": "",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "1.0 each; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "Representative USDA unit size for unspecified count."
          },
          "per100g": {
            "calories": 40,
            "protein": 1.1,
            "carbs": 9.34,
            "fat": 0.1,
            "sugar": 4.24
          },
          "contribution": {
            "calories": 44,
            "protein": 1.2100000000000002,
            "carbs": 10.274000000000001,
            "fat": 0.11,
            "sugar": 4.664000000000001
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 3,
      "sourceText": "2 tbsp olive oil",
      "components": [
        {
          "ingredientKey": "olive_oil",
          "fdc_id": "171413",
          "foodDescription": "Oil, olive, salad or cooking",
          "foodState": "Oil, olive, salad or cooking",
          "quantity": 2,
          "unit": "tbsp",
          "notes": [],
          "grams": 27,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "88667",
              "fdc_id": "171413",
              "seq_num": "1",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "tablespoon",
              "gram_weight": "13.5",
              "data_points": "",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "2.0 tbsp; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "USDA household weight for the specified food and form."
          },
          "per100g": {
            "calories": 884,
            "protein": 0,
            "carbs": 0,
            "fat": 100,
            "sugar": 0
          },
          "contribution": {
            "calories": 238.68,
            "protein": 0,
            "carbs": 0,
            "fat": 27,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 4,
      "sourceText": "1 tsp ground cumin",
      "components": [
        {
          "ingredientKey": "cumin",
          "fdc_id": "170923",
          "foodDescription": "Spices, cumin seed",
          "foodState": "Spices, cumin seed",
          "quantity": 1,
          "unit": "tsp",
          "notes": [],
          "grams": 2,
          "conversion": {
            "type": "food-specific-household-measure",
            "gramsPerUnit": 2,
            "basis": "Ground cumin 1/4 tsp = 0.5 g; retailer product nutrition panel",
            "source": "https://www.bulkbarn.ca/en/Products/All/Cumin-Seed-Ground-981"
          },
          "per100g": {
            "calories": 375,
            "protein": 17.81,
            "carbs": 44.24,
            "fat": 22.27,
            "sugar": 2.25
          },
          "contribution": {
            "calories": 7.5,
            "protein": 0.35619999999999996,
            "carbs": 0.8848,
            "fat": 0.4454,
            "sugar": 0.045
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 5,
      "sourceText": "½ tsp kosher salt",
      "components": [
        {
          "ingredientKey": "salt",
          "fdc_id": "173468",
          "foodDescription": "Salt, table",
          "foodState": "Salt, table",
          "quantity": 0.5,
          "unit": "tsp",
          "notes": [
            "Salt has zero calories/protein/carbs/fat/sugar in USDA; sodium is not included."
          ],
          "grams": 3,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "92594",
              "fdc_id": "173468",
              "seq_num": "1",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "tsp",
              "gram_weight": "6",
              "data_points": "",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "0.5 tsp; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "USDA household weight for the specified food and form."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 6,
      "sourceText": "4 cups baby spinach",
      "components": [
        {
          "ingredientKey": "spinach",
          "fdc_id": "168462",
          "foodDescription": "Spinach, raw",
          "foodState": "Spinach, raw",
          "quantity": 4,
          "unit": "cup",
          "notes": [],
          "grams": 120,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "83132",
              "fdc_id": "168462",
              "seq_num": "1",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "cup",
              "gram_weight": "30",
              "data_points": "",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "4.0 cup; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "USDA household weight for the specified food and form."
          },
          "per100g": {
            "calories": 23,
            "protein": 2.86,
            "carbs": 3.63,
            "fat": 0.39,
            "sugar": 0.42
          },
          "contribution": {
            "calories": 27.6,
            "protein": 3.432,
            "carbs": 4.356,
            "fat": 0.468,
            "sugar": 0.504
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 7,
      "sourceText": "¼ cup tahini",
      "components": [
        {
          "ingredientKey": "tahini",
          "fdc_id": "170189",
          "foodDescription": "Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)",
          "foodState": "Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)",
          "quantity": 0.25,
          "unit": "cup",
          "notes": [],
          "grams": 60,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "86209",
              "fdc_id": "170189",
              "seq_num": "1",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "tbsp",
              "gram_weight": "15",
              "data_points": "",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "0.25 cup; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "USDA household weight for the specified food and form."
          },
          "per100g": {
            "calories": 595,
            "protein": 17,
            "carbs": 21.19,
            "fat": 53.76,
            "sugar": 0.49
          },
          "contribution": {
            "calories": 357,
            "protein": 10.2,
            "carbs": 12.714,
            "fat": 32.256,
            "sugar": 0.294
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 8,
      "sourceText": "2 tbsp lemon juice",
      "components": [
        {
          "ingredientKey": "lemon_juice",
          "fdc_id": "167747",
          "foodDescription": "Lemon juice, raw",
          "foodState": "Lemon juice, raw",
          "quantity": 2,
          "unit": "tbsp",
          "notes": [],
          "grams": 30.5,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "81887",
              "fdc_id": "167747",
              "seq_num": "1",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "cup",
              "gram_weight": "244",
              "data_points": "",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "2.0 tbsp; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "USDA household weight for the specified food and form."
          },
          "per100g": {
            "calories": 22,
            "protein": 0.35,
            "carbs": 6.9,
            "fat": 0.24,
            "sugar": 2.52
          },
          "contribution": {
            "calories": 6.71,
            "protein": 0.10674999999999998,
            "carbs": 2.1045000000000003,
            "fat": 0.07319999999999999,
            "sugar": 0.7686
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 9,
      "sourceText": "3–5 tbsp water",
      "components": [
        {
          "ingredientKey": "water",
          "fdc_id": "174158",
          "foodDescription": "Water, bottled, generic",
          "foodState": "Water, bottled, generic",
          "quantity": 4,
          "unit": "tbsp",
          "notes": [],
          "grams": 59.25,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "93846",
              "fdc_id": "174158",
              "seq_num": "2",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "cup",
              "gram_weight": "237",
              "data_points": "2",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "4.0 tbsp; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "USDA household weight for the specified food and form."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 10,
      "sourceText": "40 g unsweetened dried cranberries",
      "components": [
        {
          "status": "mapped",
          "ingredientKey": "unsweetened_dried_cranberries",
          "sourceCode": "Honestly-Cranberry-6g-label",
          "foodDescription": "Honestly Cranberry unsweetened dried cranberries",
          "foodState": "Honestly Cranberry unsweetened dried cranberries",
          "source_url": "https://honestlycranberry.com/products/honestly-cranberry-unsweetened-dried-cranberries",
          "sourceType": "Manufacturer label",
          "quantity": 40,
          "unit": "g",
          "grams": 40,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient gram weight"
          },
          "per100g": {
            "calories": 250,
            "protein": 0,
            "carbs": 66.66666666666667,
            "fat": 0,
            "sugar": 16.666666666666668
          },
          "contribution": {
            "calories": 100,
            "protein": 0,
            "carbs": 26.66666666666667,
            "fat": 0,
            "sugar": 6.666666666666668
          },
          "sourceNutrientRows": {
            "serving_g": 6,
            "calories": 15,
            "protein_g": 0,
            "totalCarbohydrate_g": 4,
            "totalFat_g": 0,
            "totalSugars_g": 1,
            "fiber_g": 1,
            "ingredients": "Cranberries"
          },
          "notes": [
            "Named 100% cranberry product with no added sugar, juice or oil. Current manufacturer pack image lists 6 g serving: 15 kcal, 4 g total carbohydrate, 1 g total sugar, 0 g fat and 0 g protein. The small label serving causes coarse rounding; zero-label protein/fat are not guarantees of biochemical absence."
          ],
          "sourceImage": "https://honestlycranberry.com/cdn/shop/files/1_oz_back.webp?v=1789839770&width=3840"
        }
      ]
    },
    {
      "sourceIndex": 11,
      "sourceText": "30 g pumpkin seeds",
      "components": [
        {
          "ingredientKey": "pepitas",
          "fdc_id": "170556",
          "foodDescription": "Seeds, pumpkin and squash seed kernels, dried",
          "foodState": "Seeds, pumpkin and squash seed kernels, dried",
          "quantity": 30,
          "unit": "g",
          "notes": [],
          "grams": 30,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 559,
            "protein": 30.23,
            "carbs": 10.71,
            "fat": 49.05,
            "sugar": 1.4
          },
          "contribution": {
            "calories": 167.7,
            "protein": 9.068999999999999,
            "carbs": 3.213,
            "fat": 14.715,
            "sugar": 0.42
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 12,
      "sourceText": "20 g sunflower seeds",
      "components": [
        {
          "ingredientKey": "sunflower",
          "fdc_id": "170562",
          "foodDescription": "Seeds, sunflower seed kernels, dried",
          "foodState": "Seeds, sunflower seed kernels, dried",
          "quantity": 20,
          "unit": "g",
          "notes": [],
          "grams": 20,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 584,
            "protein": 20.78,
            "carbs": 20,
            "fat": 51.46,
            "sugar": 2.62
          },
          "contribution": {
            "calories": 116.8,
            "protein": 4.156000000000001,
            "carbs": 4,
            "fat": 10.292,
            "sugar": 0.524
          },
          "status": "mapped"
        }
      ]
    }
  ],
  "missingNutrients": {},
  "perNutrientStatus": {
    "calories": "verified-estimate",
    "protein": "verified-estimate",
    "carbs": "verified-estimate",
    "fat": "verified-estimate",
    "sugar": "verified-estimate"
  },
  "unroundedPerServing": {
    "calories": 497.65749999999997,
    "protein": 17.0937875,
    "carbs": 58.17614166666667,
    "fat": 24.5093,
    "sugar": 11.268566666666668
  },
  "reviewedAt": "2026-10-06",
  "inputSha256": "09299cd22d6fbdf4e314ad48fca442c53ab659897a0948e2854e0ec086eaa264"
}