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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

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