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 (170g) quinoa |
2 cups (474g) water |
15 ounces (425g) kidney beans |
15 ounces (307g) black beans |
1 cup (165g) frozen corn |
1 cup (135g) frozen green beans |
1 (119g) red bell peppers |
1/2 medium (55g) red onions |
1 bunch (180g) scallions |
1 cup (113g) cheese |
1/4 cup (64g) balsamic vinegar |
1/4 cup (54g) extra virgin olive oil |
1 to taste (0g) salt |
1/2 teaspoon (2g) garlic powder |
1 (201g) avocados |
Total | 1 serving | |
Alanine (g) | 1.0 | n/a | 1.0 | 1.1 | 0.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.2 | 5 | 1 |
Alcohol | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.9 | n/a | 1.2 | 1.7 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | 0.9 | n/a | 0.0 | n/a | 0.1 | 0.2 | 7 | 1 |
Ash (g) | 4.0 | 0.5 | 7.0 | 3.5 | 0.8 | 0.6 | 0.6 | 0.2 | 1.5 | 5.0 | 0.2 | 0.0 | n/a | 0.1 | 3.2 | 27 | 3 |
Aspartic acid (g) | 1.9 | n/a | 2.8 | 3.3 | 0.4 | 0.3 | 0.3 | 0.1 | 0.3 | 1.4 | n/a | 0.0 | n/a | 0.0 | 0.5 | 11 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 152.8 | 153 | 19 |
Caffeine | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 79.9 | 14.2 | 144.6 | 82.9 | 6.6 | 56.7 | 8.3 | 12.7 | 129.6 | 561.6 | 17.2 | 0.5 | n/a | 1.2 | 24.1 | 1,140 | 143 |
Calories | 625.6 | 0.0 | 357.2 | 405.4 | 145.2 | 37.8 | 36.9 | 22.0 | 57.6 | 374.0 | 56.1 | 477.4 | n/a | 5.1 | 321.6 | 2,922 | 365 |
Calories (kj) | 2,616.3 | 0.0 | 1,501.2 | 1,695.4 | 608.9 | 158.0 | 153.5 | 91.3 | 243.0 | 1,566.2 | 235.2 | 1,997.5 | n/a | 21.5 | 1,346.7 | 12,235 | 1,529 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 10.1 | 10 | 1 |
Carbohydrates (g) | 109.1 | 0.0 | 61.7 | 72.8 | 34.3 | 8.7 | 7.2 | 5.1 | 13.2 | 9.4 | 10.9 | 0.0 | n/a | 1.1 | 17.1 | 351 | 44 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 72.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 72 | 9 |
Copper (mg) | 1.0 | 0.0 | 0.6 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 3 | 0 |
Cystine (g) | 0.3 | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
Dietary Fiber (g) | 11.9 | 0.0 | 22.5 | 26.7 | 4.0 | 4.1 | 2.5 | 0.9 | 4.7 | 0.0 | n/a | 0.0 | n/a | 0.1 | 13.5 | 91 | 11 |
Folate (mcg) | 312.8 | 0.0 | 153.1 | 457.6 | 59.4 | 31.1 | 54.7 | 10.5 | 115.2 | 5.7 | n/a | 0.0 | n/a | 0.7 | 162.8 | 1,364 | 170 |
Folate, DFE (mcg) | 312.8 | 0.0 | 153.1 | 457.6 | 59.4 | 31.1 | 54.7 | 10.5 | 115.2 | 5.7 | n/a | 0.0 | n/a | 0.7 | 162.8 | 1,364 | 170 |
Folate, food (mcg) | 312.8 | 0.0 | 153.1 | 457.6 | 59.4 | 31.1 | 54.7 | 10.5 | 115.2 | 5.7 | n/a | 0.0 | n/a | 0.7 | 162.8 | 1,364 | 170 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | 0.0 | n/a | n/a | n/a | 2.7 | 0.7 | n/a | n/a | 4.7 | n/a | n/a | 0.0 | 0.2 | 8 | 1 |
Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 0.0 | n/a | n/a | n/a | 2.3 | 1.1 | n/a | n/a | 4.8 | n/a | n/a | 0.0 | 0.7 | 9 | 1 |
Glutamic acid (g) | 3.2 | n/a | 3.6 | 4.1 | 1.0 | 0.2 | 0.3 | 0.1 | 0.7 | 4.6 | n/a | 0.0 | n/a | 0.1 | 0.6 | 18 | 2 |
Glycine (g) | 1.2 | n/a | 0.9 | 1.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.2 | 4 | 1 |
Histidine (g) | 0.7 | n/a | 0.6 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.1 | 3 | 0 |
Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 7.8 | 0.0 | 5.0 | 6.5 | 0.7 | 0.9 | 0.5 | 0.1 | 2.7 | 0.9 | 0.5 | 0.3 | n/a | 0.1 | 1.1 | 27 | 3 |
Isoleucine (g) | 0.9 | n/a | 1.1 | 1.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 5 | 1 |
Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Leucine (g) | 1.4 | n/a | 1.9 | 2.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.2 | 2.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 9 | 1 |
Lysine (g) | 1.3 | n/a | 1.6 | 1.9 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 2.2 | n/a | 0.0 | n/a | 0.0 | 0.3 | 8 | 1 |
Magnesium (mg) | 334.9 | 4.7 | 114.8 | 215.0 | 29.7 | 25.7 | 14.3 | 5.5 | 36.0 | 33.9 | 7.7 | 0.0 | n/a | 1.2 | 58.3 | 882 | 110 |
Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Manganese (mg) | 3.5 | 0.0 | 0.7 | 1.4 | 0.2 | 0.4 | 0.1 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 7 | 1 |
Methionine (g) | 0.5 | n/a | 0.3 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.1 | 2 | 0 |
Monounsaturated Fat (g) | 2.7 | 0.0 | 1.6 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 8.1 | n/a | 39.4 | n/a | 0.0 | 19.7 | 72 | 9 |
Niacin (mg) | 2.6 | 0.0 | 1.7 | 1.6 | 2.8 | 0.5 | 1.2 | 0.1 | 0.9 | 0.1 | n/a | 0.0 | n/a | 0.0 | 3.5 | 15 | 2 |
Pantothenic acid (mg) | 1.3 | 0.0 | 0.6 | 0.7 | 0.5 | 0.1 | 0.4 | 0.1 | 0.1 | 1.1 | n/a | 0.0 | n/a | 0.0 | 2.8 | 8 | 1 |
Phenylalanine (g) | 1.0 | n/a | 1.3 | 1.5 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 1.1 | n/a | 0.0 | n/a | 0.0 | 0.2 | 6 | 1 |
Phosphorus (mg) | 776.9 | 0.0 | 382.8 | 430.0 | 113.9 | 39.2 | 30.9 | 16.0 | 66.6 | 452.0 | 12.1 | 0.0 | n/a | 6.4 | 104.5 | 2,431 | 304 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8.3 | n/a | n/a | n/a | 119.3 | n/a | 0.1 | n/a | 128 | 16 |
Polyunsaturated Fat (g) | 5.6 | 0.0 | 1.1 | 0.7 | 0.6 | 0.1 | 0.1 | 0.0 | 0.1 | 0.8 | n/a | 5.7 | n/a | 0.0 | 3.7 | 19 | 2 |
Potassium (mg) | 957.1 | 4.7 | 1,007.9 | 1,090.4 | 346.5 | 214.7 | 251.1 | 80.3 | 496.8 | 410.2 | 71.4 | 0.5 | n/a | 18.5 | 974.9 | 5,925 | 741 |
Proline (g) | 1.3 | n/a | 1.3 | 1.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.2 | 2.3 | n/a | 0.0 | n/a | 0.0 | 0.2 | 7 | 1 |
Protein (g) | 24.0 | 0.0 | 22.2 | 27.2 | 5.0 | 2.0 | 1.2 | 0.6 | 3.3 | 22.2 | 0.3 | 0.0 | n/a | 0.3 | 4.0 | 112 | 14 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 167.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 167 | 21 |
Riboflavin (mg) | 0.5 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.3 | 2 | 0 |
Saturated Fat (g) | 1.2 | 0.0 | 0.6 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 17.4 | 0.0 | 7.5 | n/a | 0.0 | 4.3 | 32 | 4 |
Selenium (mcg) | 14.5 | 0.0 | 3.8 | 3.7 | 1.2 | 0.5 | 0.1 | 0.3 | 1.1 | 18.3 | n/a | 0.0 | n/a | 0.4 | 0.8 | 45 | 6 |
Serine (g) | 1.0 | n/a | 1.4 | 1.5 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 1.1 | n/a | 0.0 | n/a | 0.0 | 0.2 | 6 | 1 |
Sodium (mg) | 8.5 | 14.2 | 1,258.8 | 3.1 | 5.0 | 1.4 | 4.8 | 2.2 | 28.8 | 1,091.6 | 14.7 | 1.1 | n/a | 0.9 | 14.1 | 2,449 | 306 |
Starch (g) | 88.8 | n/a | 37.8 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 127 | 16 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.0 | 4 | 1 |
Sucrose | n/a | n/a | 7.9 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 9 | 1 |
Sugar | n/a | 0.0 | 7.9 | n/a | n/a | 1.7 | 5.0 | 2.3 | 4.2 | n/a | 9.5 | 0.0 | n/a | 0.0 | 1.3 | 32 | 4 |
Theobromine | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.6 | 0.0 | 0.5 | 0.7 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 2 | 0 |
Threonine (g) | 0.7 | n/a | 0.8 | 1.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.1 | 4 | 1 |
Tocopherol, alpha (mg) | 4.1 | 0.0 | 0.1 | n/a | n/a | 0.1 | 1.9 | 0.0 | 1.0 | n/a | n/a | 7.7 | n/a | 0.0 | 4.2 | 19 | 2 |
Tocopherol, beta (mg) | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.1 | 0 | 0 |
Tocopherol, delta (mg) | 0.6 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Tocopherol, gamma (mg) | 7.7 | n/a | 2.9 | n/a | n/a | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 0.0 | 0.7 | 12 | 2 |
Total Fat (g) | 10.3 | 0.0 | 2.6 | 1.7 | 1.3 | 0.2 | 0.4 | 0.1 | 0.3 | 27.6 | 0.0 | 54.0 | n/a | 0.0 | 29.5 | 128 | 16 |
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 | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | 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 | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.3 | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.1 | 1 | 0 |
Tyrosine (g) | 0.5 | n/a | 0.5 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 1.2 | n/a | 0.0 | n/a | 0.0 | 0.1 | 3 | 0 |
Valine (g) | 1.0 | n/a | 1.3 | 1.4 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 1.3 | n/a | 0.0 | n/a | 0.0 | 0.2 | 6 | 1 |
Vitamin A, IU (IU) | 23.8 | 0.0 | 0.0 | 18.4 | 0.0 | 752.0 | 3,725.9 | 1.1 | 1,794.6 | 796.7 | 0.0 | 0.0 | n/a | 0.0 | 293.5 | 7,406 | 926 |
Vitamin A, RAE (mcg) | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 37.8 | 186.8 | 0.0 | 90.0 | 179.7 | 0.0 | 0.0 | n/a | 0.0 | 14.1 | 510 | 64 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.8 | 0.0 | 0.3 | 0.2 | 0.3 | 0.1 | 0.3 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.5 | 3 | 0 |
Vitamin C | n/a | 0.0 | 5.1 | 0.0 | 10.6 | 5.5 | 152.0 | 4.1 | 33.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 20.1 | 231 | 29 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Water (g) | 22.6 | 473.5 | 331.9 | 201.9 | 123.6 | 123.4 | 109.7 | 49.0 | 161.7 | 48.7 | 48.7 | 0.0 | n/a | 0.1 | 147.2 | 1,842 | 230 |
Zinc (mg) | 5.3 | 0.0 | 2.0 | 3.4 | 0.6 | 0.3 | 0.3 | 0.1 | 0.7 | 3.4 | 0.1 | 0.0 | n/a | 0.0 | 1.3 | 17 | 2 |
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.