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Nutritional Facts: Black Bean and Millet 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 (200g)
millet
2 1/2 cups (593g)
water
2 cups (344g)
black beans
2 large (364g)
tomatoes
1 small (74g)
red bell peppers
1 medium (301g)
cucumbers
1 medium (110g)
onions
1 to taste (0g)
parsley
1 to taste (0g)
cilantro
1/3 cup (79g)
water
3 tablespoons (46g)
lemon juice
1 tablespoon (16g)
balsamic vinegar
2 teaspoons (6g)
fresh garlic
1 teaspoon (6g)
salt
1/8 teaspoon (0g)
cayenne pepper
1/4 teaspoon (1g)
black pepper
1 teaspoon (2g)
cumin
Total 1 serving
Alanine (g) 2.0 n/a 1.3 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 3 1
Alcohol n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.8 n/a 1.9 0.1 0.0 0.1 0.1 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 3 1
Ash (g) 6.5 0.6 4.0 1.8 0.3 1.1 0.4 n/a n/a 0.1 0.1 0.1 0.1 6.0 0.0 0.0 0.2 21 4
Aspartic acid (g) 1.5 n/a 3.7 0.5 0.2 0.1 0.1 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 6 1
Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 16.0 17.8 92.9 36.4 5.2 48.2 25.3 n/a n/a 2.4 2.7 4.3 10.9 1.4 0.3 2.5 19.6 286 48
Calories 756.0 0.0 454.1 65.5 22.9 45.2 44.0 n/a n/a 0.0 10.1 14.1 8.9 0.0 0.7 1.4 7.9 1,431 238
Calories (kj) 3,164.0 0.0 1,898.9 269.4 95.5 195.7 182.6 n/a n/a 0.0 41.6 59.0 37.4 0.0 3.0 6.0 32.9 5,986 998
Carbohydrates (g) 145.7 0.0 81.6 14.2 4.5 10.9 10.3 n/a n/a 0.0 3.2 2.7 2.0 0.0 0.1 0.4 0.9 276 46
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.5 0.1 0.7 0.2 0.0 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 0
Cystine (g) 0.4 n/a 0.3 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 1 0
Dietary Fiber (g) 17.0 0.0 29.9 4.4 1.6 1.5 1.9 n/a n/a 0.0 0.1 n/a 0.1 0.0 0.1 0.1 0.2 57 9
Folate (mcg) 170.0 0.0 512.6 54.6 34.0 21.1 20.9 n/a n/a 0.0 9.2 n/a 0.2 0.0 0.2 0.1 0.2 823 137
Folate, DFE (mcg) 170.0 0.0 512.6 54.6 34.0 21.1 20.9 n/a n/a 0.0 9.2 n/a 0.2 0.0 0.2 0.1 0.2 823 137
Folate, food (mcg) 170.0 0.0 512.6 54.6 34.0 21.1 20.9 n/a n/a 0.0 9.2 n/a 0.2 0.0 0.2 0.1 0.2 823 137
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 5.0 1.7 2.6 1.4 n/a n/a n/a 0.5 1.2 n/a n/a n/a 0.0 n/a 12 2
Galactose n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a 4.6 1.4 2.3 2.2 n/a n/a n/a 0.5 1.2 n/a n/a n/a 0.0 n/a 12 2
Glutamic acid (g) 4.8 n/a 4.6 1.6 0.2 0.6 0.3 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 12 2
Glycine (g) 0.6 n/a 1.2 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Histidine (g) 0.5 n/a 0.8 0.1 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 1 0
Hydroxyproline 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 n/a 0.0 n/a 0 0
Iron (mg) 6.0 0.0 7.2 1.0 0.3 0.8 0.2 n/a n/a 0.0 0.0 0.1 0.1 0.0 0.0 0.1 1.4 17 3
Isoleucine (g) 0.9 n/a 1.3 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Lactose n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 2.8 n/a 2.4 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 5 1
Lysine (g) 0.4 n/a 2.1 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 3 0
Magnesium (mg) 228.0 5.9 240.8 40.0 8.9 39.1 11.0 n/a n/a 0.8 2.7 1.9 1.5 0.1 0.3 1.0 7.7 590 98
Maltose n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 3.3 0.0 1.5 0.4 0.1 0.2 0.1 n/a n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.1 0.1 6 1
Methionine (g) 0.4 n/a 0.5 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 1.5 0.0 0.2 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.3 2 0
Niacin (mg) 9.4 0.0 1.7 2.2 0.7 0.3 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.1 15 2
Pantothenic acid (mg) 1.7 0.0 0.8 0.3 0.2 0.8 0.1 n/a n/a 0.0 0.1 n/a 0.0 0.0 n/a 0.0 n/a 4 1
Phenylalanine (g) 1.2 n/a 1.6 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 3 1
Phosphorus (mg) 570.0 0.0 481.6 87.4 19.2 72.2 31.9 n/a n/a 0.0 3.7 3.0 9.2 0.0 0.7 0.9 10.5 1,290 215
Phytosterols n/a n/a n/a 25.5 n/a 42.1 16.5 n/a n/a n/a n/a n/a n/a 0.0 0.2 0.5 1.4 86 14
Polyunsaturated Fat (g) 4.3 0.0 0.8 0.3 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.1 6 1
Potassium (mg) 390.0 5.9 1,221.2 862.7 156.1 442.5 160.6 n/a n/a 0.8 47.1 17.9 24.1 0.5 4.5 7.6 37.5 3,379 563
Proline (g) 1.8 n/a 1.3 0.1 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 3 1
Protein (g) 22.0 0.0 30.5 3.2 0.7 2.0 1.2 n/a n/a 0.0 0.2 0.1 0.4 0.0 0.0 0.1 0.4 61 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.6 0.0 0.2 0.1 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 1.4 0.0 0.5 0.1 0.0 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Selenium (mcg) 5.4 0.0 4.1 0.0 0.1 0.9 0.6 n/a n/a 0.0 0.0 n/a 0.9 0.0 0.0 0.0 0.1 12 2
Serine (g) 1.3 n/a 1.7 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 3 1
Sodium (mg) 10.0 17.8 3.4 18.2 3.0 6.0 4.4 n/a n/a 2.4 0.5 3.7 1.0 2,325.5 0.1 0.1 3.5 2,400 400
Starch n/a n/a n/a 0.0 0.0 2.5 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 2 0
Sucrose n/a n/a n/a 0.0 0.0 0.1 1.1 n/a n/a n/a 0.2 0.0 n/a n/a n/a 0.0 n/a 1 0
Sugar n/a 0.0 n/a 9.6 3.1 5.0 4.7 n/a n/a 0.0 1.2 2.4 0.1 0.0 0.0 0.0 0.0 26 4
Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.8 0.0 0.8 0.1 0.0 0.1 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 2 0
Threonine (g) 0.7 n/a 1.3 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Tocopherol, alpha (mg) 0.1 0.0 n/a 2.0 1.2 0.1 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 0.1 0.0 0.1 4 1
Tocopherol, beta n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.4 0.1 0.1 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 1 0
Total Fat (g) 8.4 0.0 1.9 0.7 0.2 0.3 0.1 n/a n/a 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.5 12 2
Trans-monoenoic Fat 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 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 0.0 n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.2 n/a 0.4 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 0.7 n/a 0.9 0.1 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Valine (g) 1.2 n/a 1.6 0.1 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 3 0
Vitamin A, IU (IU) 0.0 0.0 20.6 3,032.1 2,316.9 316.1 2.2 n/a n/a 0.0 2.7 0.0 0.5 0.0 93.6 3.1 26.7 5,815 969
Vitamin A, RAE (mcg) 0.0 0.0 0.0 152.9 116.2 15.1 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 4.7 0.2 1.3 290 48
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.8 0.0 0.2 0.3 0.2 0.1 0.1 n/a n/a 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 2 0
Vitamin C (mg) 0.0 0.0 0.0 49.9 94.5 8.4 8.1 n/a n/a 0.0 17.7 0.0 1.9 0.0 0.2 0.0 0.2 181 30
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 17.3 591.9 226.1 344.1 68.2 286.6 98.0 n/a n/a 78.8 42.2 12.2 3.5 0.0 0.0 0.1 0.2 1,769 295
Zinc (mg) 3.4 0.0 3.9 0.6 0.2 0.6 0.2 n/a n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.1 9 2

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