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Nutritional Facts: Mayan Supper Salad

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.

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