Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
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.
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1 1/2 cups (276g) dried kidney beans |
2 teaspoons (12g) salt |
1 (3g) garlic cloves |
1/2 cup (113g) unsweetened coconut milk |
2 (30g) scallions |
2 tablespoons (27g) vegetable oil |
2 sprigs (0g) fresh thyme |
1 1/2 teaspoons (3g) ground allspice |
1 whole (14g) jalapeno peppers |
1 (119g) bell peppers |
2 medium (544g) yams |
4 cups (632g) cooked long-grain rice |
1 to taste (8g) salt and black pepper |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 1.0 | n/a | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.6 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.7 | 1.4 | n/a | 3 | 0 |
| Ash (g) | 1.4 | 12.0 | 0.0 | 1.1 | 0.2 | 0.0 | n/a | 0.1 | 0.1 | 0.5 | 4.1 | 2.6 | n/a | 22 | 2 |
| Aspartic acid (g) | 1.5 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 0.2 | 0.8 | 1.6 | n/a | 4 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 46.9 | 2.9 | 5.4 | 20.3 | 21.6 | 0.0 | n/a | 18.8 | 1.7 | 11.9 | 76.2 | 63.2 | n/a | 269 | 27 |
| Calories | 80.0 | 0.0 | 4.5 | 222.6 | 9.6 | 240.4 | n/a | 7.5 | 4.1 | 23.8 | 631.0 | 821.6 | n/a | 2,045 | 205 |
| Calories (kj) | 334.0 | 0.0 | 18.7 | 931.1 | 40.5 | 1,006.1 | n/a | 31.3 | 16.7 | 100.0 | 2,643.8 | 3,438.1 | n/a | 8,560 | 856 |
| Carbohydrates (g) | 11.3 | 0.0 | 1.0 | 3.2 | 2.2 | 0.0 | n/a | 2.1 | 0.9 | 5.5 | 149.5 | 178.0 | n/a | 354 | 35 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.8 | 0.4 | n/a | 2 | 0 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.3 | n/a | 1 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.1 | n/a | 0.8 | 0.0 | n/a | 0.6 | 0.4 | 2.0 | 21.2 | 2.5 | n/a | 28 | 3 |
| Folate (mcg) | 162.8 | 0.0 | 0.1 | 15.8 | 19.2 | 0.0 | n/a | 1.0 | 3.8 | 11.9 | 87.0 | 366.6 | n/a | 668 | 67 |
| Folate, DFE (mcg) | 162.8 | 0.0 | 0.1 | 15.8 | 19.2 | 0.0 | n/a | 1.0 | 3.8 | 11.9 | 87.0 | 613.0 | n/a | 915 | 91 |
| Folate, food (mcg) | 162.8 | 0.0 | 0.1 | 15.8 | 19.2 | 0.0 | n/a | 1.0 | 3.8 | 11.9 | 87.0 | 19.0 | n/a | 321 | 32 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 347.6 | n/a | 348 | 35 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 1.3 | n/a | n/a | n/a | 2 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 1.4 | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 1.4 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | n/a | n/a | 0.2 | 1.0 | 3.3 | n/a | 7 | 1 |
| Glycine (g) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.8 | n/a | 2 | 0 |
| Histidine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.4 | n/a | 1 | 0 |
| Iron (mg) | 2.2 | 0.0 | 0.1 | 3.7 | 0.4 | 0.0 | n/a | 0.2 | 0.0 | 0.4 | 2.8 | 7.6 | n/a | 18 | 2 |
| Isoleucine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.7 | n/a | 2 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.8 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 1.4 | n/a | 3 | 0 |
| Lysine (g) | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.6 | n/a | 2 | 0 |
| Magnesium (mg) | 58.0 | 0.1 | 0.8 | 52.0 | 6.0 | 0.0 | n/a | 3.8 | 2.1 | 11.9 | 97.9 | 75.8 | n/a | 308 | 31 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.5 | 0.0 | 0.1 | 0.9 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.1 | 2.0 | 3.0 | n/a | 7 | 1 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.4 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 1.0 | 0.0 | 7.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 9 | 1 |
| Niacin (mg) | 8.1 | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | n/a | 0.1 | 0.2 | 0.6 | 3.0 | 9.3 | n/a | 22 | 2 |
| Pantothenic acid (mg) | 1.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 1.7 | 2.5 | n/a | 6 | 1 |
| Phenylalanine (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.4 | 0.9 | n/a | 2 | 0 |
| Phosphorus (mg) | 102.1 | 0.0 | 4.6 | 108.5 | 11.1 | 0.0 | n/a | 3.2 | 3.6 | 23.8 | 266.6 | 271.8 | n/a | 795 | 80 |
| Phytosterols | n/a | 0.0 | n/a | n/a | n/a | 263.3 | n/a | 1.7 | n/a | 10.7 | n/a | n/a | n/a | 276 | 28 |
| Polyunsaturated Fat (g) | 0.8 | 0.0 | 0.0 | 0.3 | 0.0 | 14.9 | n/a | 0.1 | 0.0 | 0.1 | 0.3 | 0.5 | n/a | 17 | 2 |
| Potassium (mg) | 516.1 | 1.0 | 12.0 | 248.6 | 82.8 | 0.0 | n/a | 29.8 | 34.7 | 208.3 | 3,644.8 | 221.2 | n/a | 4,999 | 500 |
| Proline (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.8 | n/a | 2 | 0 |
| Protein (g) | 11.6 | 0.0 | 0.2 | 2.3 | 0.5 | 0.0 | n/a | 0.2 | 0.1 | 1.0 | 8.1 | 17.0 | n/a | 41 | 4 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.2 | 0.0 | 0.0 | 21.4 | 0.0 | 3.5 | n/a | 0.1 | 0.0 | 0.1 | 0.2 | 0.5 | n/a | 26 | 3 |
| Selenium (mcg) | 1.7 | 0.0 | 0.4 | n/a | 0.2 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 3.8 | 47.4 | n/a | 54 | 5 |
| Serine (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.4 | 0.9 | n/a | 2 | 0 |
| Sodium (mg) | 16.6 | 4,651.0 | 0.5 | 14.7 | 4.8 | 0.0 | n/a | 2.2 | 0.4 | 3.6 | 43.5 | 6.3 | n/a | 4,744 | 474 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Sugar | n/a | 0.0 | 0.0 | n/a | 0.7 | 0.0 | n/a | n/a | 0.6 | 2.9 | 2.7 | 0.3 | n/a | 7 | 1 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.5 | 1.0 | n/a | 3 | 0 |
| Threonine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.6 | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.0 | n/a | 0.2 | 3.9 | n/a | n/a | 0.5 | 0.4 | 1.8 | 0.3 | n/a | 7 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 1.4 | 0.0 | 0.0 | 24.1 | 0.1 | 27.2 | n/a | 0.2 | 0.1 | 0.2 | 0.8 | 1.8 | n/a | 56 | 6 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | n/a | 0 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.6 | n/a | 1 | 0 |
| Valine (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 1.0 | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 5.5 | 0.0 | 0.3 | 0.0 | 299.1 | 0.0 | n/a | 15.4 | 150.9 | 440.3 | 663.7 | 0.0 | n/a | 1,575 | 158 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 15.0 | 0.0 | n/a | 0.8 | 7.6 | 21.4 | 32.6 | 0.0 | n/a | 77 | 8 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 1.2 | 0.6 | n/a | 2 | 0 |
| Vitamin C (mg) | 106.8 | 0.0 | 0.9 | 1.1 | 5.6 | 0.0 | n/a | 1.1 | 16.6 | 95.7 | 65.8 | 0.0 | n/a | 294 | 29 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 250.3 | 0.0 | 1.8 | 82.4 | 26.9 | 0.0 | n/a | 0.2 | 12.8 | 111.7 | 381.5 | 432.5 | n/a | 1,300 | 130 |
| Zinc (mg) | 1.1 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 1.1 | 3.1 | n/a | 6 | 1 |
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