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.
|
1 cup (195g) cooked brown rice |
1 cup (198g) cooked lentils |
1 cup (81g) instant oats |
1 cup (70g) mushrooms |
1 medium (110g) yellow onions |
1 medium (61g) carrots |
1/2 (60g) red bell peppers |
1/2 cup (59g) walnuts |
1/4 cup (66g) tomato paste |
1/4 cup (34g) olives |
3 tablespoons (11g) fresh parsley |
2 tablespoons (0g) Braggs liquid aminos |
2 tablespoons (30g) mustard |
1 teaspoon (1g) dried thyme |
1 teaspoon (1g) dried marjoram |
1 teaspoon (1g) dried sage |
Total | 1 serving | |
| Alanine (g) | 0.3 | 0.7 | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.3 | 1.4 | 0.7 | 0.1 | 0.1 | 0.1 | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 4 | 0 |
| Ash (g) | 0.8 | 1.6 | 1.4 | 0.6 | 0.4 | 0.6 | 0.3 | 1.0 | 1.8 | 0.7 | 0.3 | n/a | 1.1 | 0.2 | 0.1 | 0.1 | 11 | 1 |
| Aspartic acid (g) | 0.4 | 2.0 | 1.0 | 0.1 | 0.1 | 0.1 | 0.2 | 1.1 | 0.4 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 6 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 37.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 37 | 4 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 19.5 | 37.6 | 42.1 | 2.1 | 25.3 | 20.1 | 4.2 | 57.3 | 23.6 | 29.6 | 15.7 | n/a | 17.4 | 26.5 | 11.9 | 11.6 | 345 | 34 |
| Calories | 218.4 | 229.7 | 307.0 | 15.4 | 44.0 | 25.0 | 18.4 | 382.6 | 53.7 | 38.6 | 4.1 | n/a | 20.1 | 3.9 | 1.6 | 2.2 | 1,365 | 136 |
| Calories (kj) | 914.6 | 964.3 | 1,284.7 | 65.1 | 182.6 | 105.5 | 76.8 | 1,601.7 | 224.7 | 161.6 | 17.2 | n/a | 83.4 | 16.2 | 6.8 | 9.2 | 5,714 | 571 |
| Campesterol | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | 4.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 45.8 | 39.9 | 54.8 | 2.3 | 10.3 | 5.8 | 3.6 | 8.0 | 12.4 | 2.1 | 0.7 | n/a | 1.6 | 0.9 | 0.4 | 0.4 | 189 | 19 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.2 | 0.5 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Cystine (g) | 0.1 | 0.2 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 3.5 | 15.6 | 8.2 | 0.7 | 1.9 | 1.7 | 1.2 | 3.9 | 2.7 | 1.1 | 0.4 | n/a | 1.0 | 0.5 | 0.2 | 0.3 | 43 | 4 |
| Folate (mcg) | 7.8 | 358.4 | 25.9 | 11.9 | 20.9 | 11.6 | 27.4 | 57.3 | 7.9 | 0.0 | 17.3 | n/a | 2.1 | 3.8 | 1.6 | 1.9 | 556 | 56 |
| Folate, DFE (mcg) | 7.8 | 358.4 | 25.9 | 11.9 | 20.9 | 11.6 | 27.4 | 57.3 | 7.9 | 0.0 | 17.3 | n/a | 2.1 | 3.8 | 1.6 | 1.9 | 556 | 56 |
| Folate, food (mcg) | 7.8 | 358.4 | 25.9 | 11.9 | 20.9 | 11.6 | 27.4 | 57.3 | 7.9 | 0.0 | 17.3 | n/a | 2.1 | 3.8 | 1.6 | 1.9 | 556 | 56 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 0.0 | 0.1 | 1.4 | 0.3 | 1.3 | 0.1 | 3.8 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 7 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | 1.0 | 2.2 | 0.4 | 1.2 | 0.0 | 3.8 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 9 | 1 |
| Glutamic acid (g) | 0.9 | 2.8 | 2.3 | 0.2 | 0.3 | 0.2 | 0.1 | 1.6 | 1.4 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 10 | 1 |
| Glycine (g) | 0.2 | 0.7 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Histidine (g) | 0.1 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 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 |
| Iron (mg) | 1.0 | 6.6 | 3.4 | 0.4 | 0.2 | 0.2 | 0.3 | 1.7 | 2.0 | 1.1 | 0.7 | n/a | 0.5 | 1.7 | 0.5 | 0.2 | 20 | 2 |
| Isoleucine (g) | 0.2 | 0.8 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.4 | 1.3 | 0.8 | 0.1 | 0.0 | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 4 | 0 |
| Lysine (g) | 0.2 | 1.2 | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 3 | 0 |
| Magnesium (mg) | 85.8 | 71.3 | 111.8 | 6.3 | 11.0 | 7.3 | 7.1 | 92.4 | 27.5 | 1.3 | 5.7 | n/a | 14.7 | 3.1 | 2.1 | 3.0 | 450 | 45 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.1 | 1.0 | 2.9 | 0.0 | 0.1 | 0.1 | 0.1 | 2.0 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 9 | 1 |
| Methionine (g) | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.6 | 0.1 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 5.2 | 0.0 | 2.7 | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 11 | 1 |
| Niacin (mg) | 2.6 | 2.1 | 0.9 | 2.5 | 0.1 | 0.6 | 0.6 | 0.7 | 2.0 | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 13 | 1 |
| Pantothenic acid (mg) | 0.8 | 1.3 | 0.9 | 1.0 | 0.1 | 0.2 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 5 | 1 |
| Phenylalanine (g) | 0.2 | 0.9 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 150.2 | 356.4 | 332.1 | 60.2 | 31.9 | 21.4 | 15.5 | 202.4 | 54.4 | 1.0 | 6.6 | n/a | 31.8 | 2.8 | 1.8 | 0.6 | 1,269 | 127 |
| Phytosterols | n/a | n/a | n/a | n/a | 16.5 | n/a | n/a | 42.1 | n/a | n/a | 0.6 | n/a | n/a | 2.3 | 0.4 | 1.7 | 64 | 6 |
| Polyunsaturated Fat (g) | 0.6 | 0.3 | 1.9 | 0.1 | 0.0 | 0.1 | 0.0 | 27.6 | 0.1 | 0.3 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 31 | 3 |
| Potassium (mg) | 154.1 | 730.6 | 293.2 | 222.6 | 160.6 | 195.2 | 125.5 | 258.0 | 664.2 | 2.7 | 63.2 | n/a | 41.4 | 11.4 | 9.1 | 7.5 | 2,939 | 294 |
| Proline (g) | 0.2 | 0.7 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Protein (g) | 4.5 | 17.9 | 10.7 | 2.2 | 1.2 | 0.6 | 0.6 | 8.9 | 2.8 | 0.3 | 0.3 | n/a | 1.3 | 0.1 | 0.1 | 0.1 | 52 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.3 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.1 | 0.5 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Selenium | n/a | 5.5 | 23.4 | 6.5 | 0.6 | 0.1 | 0.1 | 2.9 | 3.5 | 0.3 | 0.0 | n/a | 9.9 | 0.1 | 0.0 | 0.0 | 53 | 5 |
| Serine (g) | 0.2 | 0.8 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 2 | 0 |
| Sodium (mg) | 2.0 | 4.0 | 4.9 | 3.5 | 4.4 | 42.1 | 2.4 | 1.2 | 517.5 | 247.0 | 6.4 | n/a | 340.5 | 0.8 | 0.5 | 0.1 | 1,177 | 118 |
| Starch | n/a | n/a | 46.9 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 48 | 5 |
| Stigmasterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | n/a | 0.8 | 0.0 | 1.1 | 2.2 | 0.0 | 1.4 | 0.2 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 6 | 1 |
| Sugar | n/a | 3.6 | 0.8 | 1.4 | 4.7 | 2.9 | 2.5 | 1.5 | 8.0 | 0.0 | 0.1 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 26 | 3 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.3 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.2 | 0.6 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.4 | 0.9 | 0.4 | 2.8 | 0.6 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 6 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 12.2 | 0.3 | 0.0 | 0.1 | n/a | 0.6 | n/a | n/a | n/a | 13 | 1 |
| Total Fat (g) | 1.6 | 0.8 | 5.3 | 0.2 | 0.1 | 0.1 | 0.2 | 38.1 | 0.3 | 3.6 | 0.1 | n/a | 1.2 | 0.1 | 0.0 | 0.1 | 52 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 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 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.3 | 0.9 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 15.8 | 0.0 | 0.0 | 2.2 | 10,190.7 | 1,862.9 | 11.7 | 998.9 | 135.4 | 960.3 | n/a | 21.3 | 53.2 | 48.4 | 41.3 | 14,342 | 1,434 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 509.4 | 93.4 | 0.6 | 49.8 | 6.7 | 48.0 | n/a | 1.2 | 2.7 | 2.4 | 2.1 | 716 | 72 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 3.0 | 0.0 | 1.5 | 8.1 | 3.6 | 76.0 | 0.8 | 14.3 | 0.3 | 15.2 | n/a | 0.5 | 0.7 | 0.3 | 0.2 | 124 | 12 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Water (g) | 142.3 | 137.9 | 8.8 | 64.7 | 98.0 | 53.9 | 54.9 | 2.4 | 48.1 | 26.9 | 10.0 | n/a | 24.8 | 0.1 | 0.0 | 0.1 | 673 | 67 |
| Zinc (mg) | 1.2 | 2.5 | 2.9 | 0.4 | 0.2 | 0.1 | 0.1 | 1.8 | 0.4 | 0.1 | 0.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 10 | 1 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.