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    Nutritional Facts: Pumpkin Seed Quinoa Pilaf

    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 1/2 cups (356g)
    water
    3/4 cup (128g)
    quinoa
    2 teaspoons (9g)
    olive oil
    1 cup (130g)
    jicama
    1 cup (160g)
    red onions
    1 cup (330g)
    frozen whole kernel corn
    1/2 cup (75g)
    red bell peppers
    1/2 cup (75g)
    green bell peppers
    2 teaspoons (4g)
    jalapeno peppers
    1 cup (180g)
    chopped tomatoes
    1/2 cup (50g)
    green onions
    1/3 cup (21g)
    unsalted pumpkin seeds
    2 tablespoons (2g)
    fresh cilantro
    3 tablespoons (44g)
    fresh lime juice
    1/2 teaspoon (3g)
    salt
    1 small (14g)
    jalapenos
    Total 1 serving
    Alanine n/a 0.7 0.0 0.0 0.0 0.9 0.0 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 2 0
    Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Arginine n/a 1.4 0.0 0.0 0.2 0.4 0.0 0.0 n/a 0.0 0.1 0.6 n/a 0.0 0.0 n/a 3 1
    Ash (g) 0.4 3.0 0.0 0.4 0.6 1.6 0.4 0.3 0.0 0.9 0.4 0.8 0.0 0.1 3.0 0.1 12 2
    Aspartic acid n/a 1.4 0.0 0.3 0.1 0.8 0.2 0.2 n/a 0.2 0.1 0.4 n/a 0.0 0.0 n/a 4 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 0.0 n/a n/a n/a 0 0
    Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 10.7 59.9 0.1 15.6 36.8 13.2 5.2 7.5 0.4 18.0 36.0 11.7 1.3 6.1 0.7 1.7 225 45
    Calories 0.0 469.2 79.6 49.4 64.0 290.4 23.1 14.9 1.0 32.4 16.0 95.1 0.5 10.9 0.0 4.1 1,150 230
    Calories (kj) 0.0 1,962.2 332.9 206.7 265.6 1,217.7 96.1 62.6 4.3 133.2 67.5 397.7 1.9 45.3 0.0 16.7 4,810 962
    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 0.0 n/a n/a n/a 0 0
    Carbohydrates (g) 0.0 81.8 0.0 11.5 14.9 68.7 4.5 3.5 0.2 7.0 3.7 11.5 0.1 3.7 0.0 0.9 212 42
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Copper (mg) 0.0 0.8 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 1 0
    Cystine n/a 0.3 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
    Dietary Fiber (g) 0.0 8.9 0.0 6.4 2.7 7.9 1.6 1.3 0.1 2.2 1.3 3.9 0.1 0.2 0.0 0.4 37 7
    Folate (mcg) 0.0 234.6 0.0 15.6 30.4 118.8 34.3 7.5 1.0 27.0 32.0 1.9 1.2 4.4 0.0 3.8 512 102
    Folate, DFE (mcg) 0.0 234.6 0.0 15.6 30.4 118.8 34.3 7.5 1.0 27.0 32.0 1.9 1.2 4.4 0.0 3.8 512 102
    Folate, food (mcg) 0.0 234.6 0.0 15.6 30.4 118.8 34.3 7.5 1.0 27.0 32.0 1.9 1.2 4.4 0.0 3.8 512 102
    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 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose n/a n/a n/a n/a 2.1 n/a 1.7 0.8 0.1 2.5 n/a n/a n/a 0.3 n/a 0.4 8 2
    Galactose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0 0
    Glucose (dextrose) n/a n/a n/a n/a 3.2 n/a 1.4 0.9 0.1 2.3 n/a n/a n/a 0.3 n/a 0.2 8 2
    Glutamic acid n/a 2.4 0.0 0.1 0.4 2.0 0.2 0.1 n/a 0.8 0.2 0.7 n/a 0.0 0.0 n/a 7 1
    Glycine n/a 0.9 0.0 0.0 0.0 0.4 0.0 0.0 n/a 0.0 0.0 0.3 n/a 0.0 0.0 n/a 2 0
    Histidine n/a 0.5 0.0 0.0 0.0 0.3 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 1 0
    Iron (mg) 0.0 5.8 0.1 0.8 0.3 1.4 0.3 0.3 0.0 0.5 0.7 0.7 0.0 0.0 0.0 0.0 11 2
    Isoleucine n/a 0.6 0.0 0.0 0.0 0.4 0.0 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 1 0
    Lactose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0 0
    Leucine n/a 1.1 0.0 0.0 0.0 1.1 0.0 0.0 n/a 0.0 0.1 0.3 n/a 0.0 0.0 n/a 3 1
    Lysine n/a 1.0 0.0 0.0 0.1 0.4 0.0 0.0 n/a 0.0 0.0 0.3 n/a 0.0 0.0 n/a 2 0
    Magnesium (mg) 3.6 251.2 0.0 15.6 16.0 59.4 8.9 7.5 0.5 19.8 10.0 55.8 0.5 3.5 0.0 2.1 454 91
    Maltose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0 0
    Manganese (mg) 0.0 2.6 0.0 0.1 0.2 0.4 0.1 0.1 0.0 0.2 0.1 0.1 0.0 0.0 0.0 0.0 4 1
    Methionine n/a 0.4 0.0 0.0 0.0 0.2 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 1 0
    Monounsaturated Fat (g) 0.0 2.1 6.6 0.0 0.0 0.7 0.0 0.0 0.0 0.1 0.0 1.3 0.0 0.0 0.0 0.0 11 2
    Niacin (mg) 0.0 1.9 0.0 0.3 0.2 5.7 0.7 0.4 0.0 1.1 0.3 0.1 0.0 0.1 0.0 0.2 11 2
    Pantothenic acid (mg) 0.0 1.0 0.0 0.2 0.2 0.9 0.2 0.1 0.0 0.2 0.0 0.0 0.0 0.1 0.0 0.0 3 1
    Phenylalanine n/a 0.8 0.0 0.0 0.0 0.5 0.0 0.1 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 2 0
    Phosphorus (mg) 0.0 582.7 0.0 23.4 46.4 227.7 19.4 14.9 0.9 43.2 18.5 19.6 1.0 6.1 0.0 3.6 1,007 201
    Phytosterols n/a n/a 19.9 n/a 24.0 n/a n/a 6.7 n/a 12.6 n/a n/a 0.1 n/a 0.0 n/a 63 13
    Polyunsaturated Fat (g) 0.0 4.2 0.9 0.1 0.0 1.2 0.1 0.0 0.0 0.1 0.0 1.9 0.0 0.0 0.0 0.0 9 2
    Potassium (mg) 3.6 717.8 0.1 195.0 233.6 693.0 157.2 130.4 8.9 426.6 138.0 195.9 10.4 51.0 0.2 34.7 2,996 599
    Proline n/a 1.0 0.0 0.0 0.0 0.9 0.0 0.0 n/a 0.0 0.1 0.2 n/a 0.0 0.0 n/a 2 0
    Protein (g) 0.0 18.0 0.0 0.9 1.8 10.0 0.7 0.6 0.0 1.6 0.9 4.0 0.0 0.2 0.0 0.1 39 8
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Riboflavin (mg) 0.0 0.4 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
    Saturated Fat (g) 0.0 0.9 1.2 0.0 0.1 0.4 0.0 0.0 0.0 0.1 0.0 0.8 0.0 0.0 0.0 0.0 4 1
    Selenium (mcg) 0.0 10.8 0.0 0.9 0.8 2.3 0.1 0.0 0.0 0.0 0.3 n/a 0.0 0.0 0.0 0.1 15 3
    Serine n/a 0.7 0.0 0.0 0.0 0.5 0.0 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 2 0
    Sodium (mg) 10.7 6.4 0.2 5.2 6.4 9.9 3.0 2.2 0.1 9.0 8.0 3.8 0.9 0.9 1,162.7 0.4 1,230 246
    Starch n/a 66.6 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 67 13
    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 0.1 n/a n/a n/a 0 0
    Sucrose n/a n/a n/a n/a 1.6 n/a 0.0 0.1 0.0 0.0 n/a n/a n/a 0.2 n/a 0.0 2 0
    Sugar (g) 0.0 n/a 0.0 2.3 6.8 n/a 3.1 1.8 0.1 4.7 1.2 n/a 0.0 0.7 0.0 0.6 21 4
    Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.5 0.0 0.0 0.1 0.3 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 1 0
    Threonine n/a 0.5 0.0 0.0 0.0 0.4 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 1 0
    Tocopherol, alpha (mg) 0.0 3.1 1.3 0.6 0.0 n/a 1.2 0.3 0.1 1.0 0.3 n/a 0.1 0.1 0.0 0.5 9 2
    Tocopherol, beta n/a 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0 0
    Tocopherol, delta n/a 0.4 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0 0
    Tocopherol, gamma n/a 5.8 0.1 n/a 0.0 n/a 0.1 0.0 0.0 0.2 n/a n/a n/a 0.0 n/a 0.0 6 1
    Total Fat (g) 0.0 7.7 9.0 0.1 0.2 2.5 0.2 0.1 0.0 0.4 0.1 4.1 0.0 0.0 0.0 0.1 25 5
    Trans-monoenoic Fat n/a n/a n/a 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 0 0
    TransFatty acids n/a n/a n/a 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 0 0
    Tryptophan n/a 0.2 0.0 n/a 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0 0
    Tyrosine n/a 0.3 0.0 0.0 0.0 0.4 0.0 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 1 0
    Valine n/a 0.8 0.0 0.0 0.0 0.6 0.0 0.0 n/a 0.0 0.0 0.3 n/a 0.0 0.0 n/a 2 0
    Vitamin A, IU (IU) 0.0 17.9 0.0 27.3 3.2 0.0 2,332.6 275.7 38.8 1,499.4 498.5 13.2 135.0 21.8 0.0 150.9 5,014 1,003
    Vitamin A, RAE (mcg) 0.0 1.3 0.0 1.3 0.0 0.0 117.0 13.4 1.9 75.6 25.0 0.6 6.7 0.9 0.0 7.6 251 50
    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 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.0 0.6 0.0 0.1 0.2 0.6 0.2 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 2 0
    Vitamin C (mg) 0.0 n/a 0.0 26.3 11.8 21.1 95.1 59.9 4.3 24.7 9.4 0.1 0.5 13.1 0.0 16.6 283 57
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Water (g) 355.1 16.9 0.0 117.1 142.6 247.2 68.7 69.9 3.3 170.1 44.9 1.0 1.8 39.5 0.0 12.8 1,291 258
    Zinc (mg) 0.0 4.0 0.0 0.2 0.3 1.2 0.2 0.1 0.0 0.3 0.2 2.2 0.0 0.0 0.0 0.0 9 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.

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