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 |
1/2 cup (165g) corn kernels |
2 tablespoons (31g) lemon juice |
1/2 cup (83g) fresh pineapple |
3 (45g) scallions |
1 tablespoon (14g) olive oil |
1 (3g) fresh garlic cloves |
2 cups (344g) black beans |
1 large (182g) tomatoes |
1/4 cup (4g) cilantro |
1/4 cup (35g) unsalted sunflower seeds |
1 to taste (0g) lemons |
Total | 1 serving | |
| Alanine (g) | 1.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | 0.4 | n/a | 3 | 1 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 1.9 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.9 | 0.0 | n/a | 0.8 | n/a | 5 | 1 |
| Ash (g) | 4.0 | 0.8 | 0.1 | 0.2 | 0.4 | 0.0 | 0.0 | 4.0 | 0.9 | 0.1 | 1.1 | n/a | 11 | 3 |
| Aspartic acid (g) | 1.9 | 0.4 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 3.7 | 0.2 | n/a | 0.9 | n/a | 7 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 79.9 | 6.6 | 1.8 | 10.7 | 32.4 | 0.1 | 5.4 | 92.9 | 18.2 | 2.7 | 27.3 | n/a | 278 | 70 |
| Calories | 625.6 | 145.2 | 6.7 | 41.3 | 14.4 | 119.3 | 4.5 | 454.1 | 32.8 | 0.9 | 204.4 | n/a | 1,649 | 412 |
| Calories (kj) | 2,616.3 | 608.9 | 27.8 | 172.4 | 60.8 | 499.4 | 18.7 | 1,898.9 | 134.7 | 3.8 | 855.8 | n/a | 6,897 | 1,724 |
| Campesterol | 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 |
| Carbohydrates (g) | 109.1 | 34.3 | 2.1 | 10.8 | 3.3 | 0.0 | 1.0 | 81.6 | 7.1 | 0.1 | 7.0 | n/a | 256 | 64 |
| 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 |
| Copper (mg) | 1.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.6 | n/a | 3 | 1 |
| Cystine (g) | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.2 | n/a | 1 | 0 |
| Dietary Fiber (g) | 11.9 | 4.0 | 0.1 | 1.2 | 1.2 | 0.0 | 0.1 | 29.9 | 2.2 | 0.1 | 3.0 | n/a | 54 | 13 |
| Folate (mcg) | 312.8 | 59.4 | 6.1 | 14.9 | 28.8 | 0.0 | 0.1 | 512.6 | 27.3 | 2.5 | 79.5 | n/a | 1,044 | 261 |
| Folate, DFE (mcg) | 312.8 | 59.4 | 6.1 | 14.9 | 28.8 | 0.0 | 0.1 | 512.6 | 27.3 | 2.5 | 79.5 | n/a | 1,044 | 261 |
| Folate, food (mcg) | 312.8 | 59.4 | 6.1 | 14.9 | 28.8 | 0.0 | 0.1 | 512.6 | 27.3 | 2.5 | 79.5 | n/a | 1,044 | 261 |
| 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 |
| Fructose | n/a | n/a | 0.3 | 1.7 | n/a | n/a | n/a | n/a | 2.5 | n/a | n/a | n/a | 5 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.3 | 1.4 | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 3.2 | 1.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 4.6 | 0.8 | n/a | 2.0 | n/a | 12 | 3 |
| Glycine (g) | 1.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | 0.5 | n/a | 3 | 1 |
| Histidine (g) | 0.7 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 0.2 | n/a | 2 | 0 |
| Iron (mg) | 7.8 | 0.7 | 0.0 | 0.2 | 0.7 | 0.1 | 0.1 | 7.2 | 0.5 | 0.1 | 1.8 | n/a | 19 | 5 |
| Isoleucine (g) | 0.9 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | 0.4 | n/a | 3 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.4 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 0.0 | n/a | 0.6 | n/a | 5 | 1 |
| Lysine (g) | 1.3 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | n/a | 0.3 | n/a | 4 | 1 |
| Magnesium (mg) | 334.9 | 29.7 | 1.8 | 9.9 | 9.0 | 0.0 | 0.8 | 240.8 | 20.0 | 1.0 | 113.8 | n/a | 762 | 190 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 0.2 | 0.0 | 0.8 | 0.1 | 0.0 | 0.1 | 1.5 | 0.2 | 0.0 | 0.7 | n/a | 7 | 2 |
| Methionine (g) | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.2 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.7 | 0.4 | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.2 | 0.1 | 0.0 | 6.5 | n/a | 20 | 5 |
| Niacin (mg) | 2.6 | 2.8 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 1.7 | 1.1 | 0.0 | 2.9 | n/a | 12 | 3 |
| Pantothenic acid (mg) | 1.3 | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | 0.4 | n/a | 3 | 1 |
| Phenylalanine (g) | 1.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | n/a | 0.4 | n/a | 3 | 1 |
| Phosphorus (mg) | 776.9 | 113.9 | 2.4 | 6.6 | 16.7 | 0.0 | 4.6 | 481.6 | 43.7 | 1.9 | 231.0 | n/a | 1,679 | 420 |
| Phytosterols | n/a | n/a | n/a | 5.0 | n/a | 29.8 | n/a | n/a | 12.7 | 0.2 | 186.9 | n/a | 235 | 59 |
| Polyunsaturated Fat (g) | 5.6 | 0.6 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.8 | 0.2 | 0.0 | 8.1 | n/a | 17 | 4 |
| Potassium (mg) | 957.1 | 346.5 | 31.4 | 89.9 | 124.2 | 0.1 | 12.0 | 1,221.2 | 431.3 | 20.8 | 225.8 | n/a | 3,460 | 865 |
| Proline (g) | 1.3 | 0.5 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | 0.4 | n/a | 4 | 1 |
| Protein (g) | 24.0 | 5.0 | 0.1 | 0.4 | 0.8 | 0.0 | 0.2 | 30.5 | 1.6 | 0.1 | 7.3 | n/a | 70 | 17 |
| 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 |
| Riboflavin (mg) | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.2 | 0.2 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.5 | 0.1 | 0.0 | 1.6 | n/a | 5 | 1 |
| Selenium (mcg) | 14.5 | 1.2 | 0.0 | 0.1 | 0.3 | 0.0 | 0.4 | 4.1 | 0.0 | 0.0 | 18.6 | n/a | 39 | 10 |
| Serine (g) | 1.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | n/a | 0.4 | n/a | 3 | 1 |
| Sodium (mg) | 8.5 | 5.0 | 0.3 | 0.8 | 7.2 | 0.3 | 0.5 | 3.4 | 9.1 | 1.8 | 3.2 | n/a | 40 | 10 |
| Starch (g) | 88.8 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 89 | 22 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.1 | 4.9 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.9 | n/a | 6 | 1 |
| Sugar | n/a | n/a | 0.8 | 8.1 | 1.0 | 0.0 | 0.0 | n/a | 4.8 | 0.0 | 0.9 | n/a | 16 | 4 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 0.0 | 0.5 | n/a | 2 | 1 |
| Threonine (g) | 0.7 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | 0.3 | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 4.1 | n/a | 0.0 | 0.0 | 0.2 | 1.9 | 0.0 | n/a | 1.0 | 0.1 | 12.3 | n/a | 20 | 5 |
| Tocopherol, beta (mg) | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.6 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 7.7 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.2 | n/a | 0.1 | n/a | 8 | 2 |
| Total Fat (g) | 10.3 | 1.3 | 0.1 | 0.1 | 0.1 | 13.5 | 0.0 | 1.9 | 0.4 | 0.0 | 18.0 | n/a | 46 | 11 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.1 | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | 0.2 | n/a | 2 | 0 |
| Valine (g) | 1.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | n/a | 0.5 | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 23.8 | 0.0 | 1.8 | 47.9 | 448.7 | 0.0 | 0.3 | 20.6 | 1,516.1 | 269.9 | 17.5 | n/a | 2,347 | 587 |
| Vitamin A, RAE (mcg) | 1.7 | 0.0 | 0.0 | 2.5 | 22.5 | 0.0 | 0.0 | 0.0 | 76.4 | 13.5 | 1.1 | n/a | 118 | 29 |
| 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 |
| Vitamin B-6 (mg) | 0.8 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | n/a | 2 | 1 |
| Vitamin C | n/a | 10.6 | 11.8 | 39.4 | 8.5 | 0.0 | 0.9 | 0.0 | 24.9 | 1.1 | 0.5 | n/a | 98 | 24 |
| 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 | n/a | 0 | 0 |
| Water (g) | 22.6 | 123.6 | 28.2 | 71.0 | 40.4 | 0.0 | 1.8 | 226.1 | 172.0 | 3.7 | 1.7 | n/a | 691 | 173 |
| Zinc (mg) | 5.3 | 0.6 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 3.9 | 0.3 | 0.0 | 1.8 | n/a | 12 | 3 |
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.