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.
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4 1/2 lbs (1,319g) roasting chickens |
6 cups (1,422g) water |
1 whole (58g) lemons |
8 1/2 cups (2,015g) hot water |
4 1/2 cups (833g) long-grain rice |
1 1/2 tablespoons (21g) butter |
4 tablespoons (54g) olive oil |
2 large (300g) onions |
3 (9g) garlic cloves |
2 tablespoons (3g) dried mint |
1/4 teaspoon (1g) fresh ground black pepper |
6 cups (180g) baby spinach leaves |
5 tablespoons (74g) fresh lemon juice |
3 (186g) roma tomatoes |
3 tablespoons (2g) fresh dill |
15 (66g) kalamata olives |
1 cup (150g) feta |
Total | 1 serving | |
| Alanine (g) | 13.3 | n/a | n/a | n/a | 3.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 1.0 | 18 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 14.2 | n/a | n/a | n/a | 4.9 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 21 | 2 |
| Ash (g) | 11.5 | 1.4 | 0.2 | 2.0 | 5.3 | 0.4 | 0.0 | 1.1 | 0.1 | 0.3 | 0.0 | 3.1 | 0.2 | 0.9 | 0.0 | 1.5 | 7.8 | 36 | 4 |
| Aspartic acid (g) | 20.2 | n/a | n/a | n/a | 5.6 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.3 | 0.0 | 0.1 | 1.2 | 28 | 3 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 131.9 | 42.7 | 15.1 | 60.4 | 233.1 | 5.1 | 0.5 | 69.0 | 16.3 | 47.6 | 2.5 | 178.2 | 4.4 | 18.6 | 3.5 | 58.1 | 739.5 | 1,627 | 163 |
| Calories | 2,848.0 | 0.0 | 16.8 | 0.0 | 3,038.6 | 152.7 | 477.4 | 120.0 | 13.4 | 9.1 | 1.4 | 41.4 | 16.2 | 33.5 | 0.7 | 75.9 | 396.0 | 7,241 | 724 |
| Calories (kj) | 11,919.2 | 0.0 | 70.2 | 0.0 | 12,712.3 | 638.8 | 1,997.5 | 498.0 | 56.1 | 38.1 | 6.0 | 174.6 | 67.1 | 137.6 | 3.0 | 317.5 | 1,654.5 | 30,291 | 3,029 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 0.0 | 5.4 | 0.0 | 665.6 | 0.0 | 0.0 | 28.0 | 3.0 | 1.7 | 0.4 | 6.5 | 5.1 | 7.2 | 0.1 | 4.1 | 6.1 | 733 | 73 |
| Cholesterol (mg) | 962.5 | 0.0 | 0.0 | 0.0 | 0.0 | 45.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 133.5 | 1,142 | 114 |
| Copper (mg) | 0.6 | 0.1 | 0.0 | 0.2 | 1.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 4 | 0 |
| Cystine (g) | 3.0 | n/a | n/a | n/a | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 4 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 1.6 | 0.0 | 10.8 | 0.0 | 0.0 | 5.1 | 0.2 | 1.0 | 0.1 | 4.0 | 0.2 | 2.2 | 0.0 | 2.1 | 0.0 | 27 | 3 |
| Folate (mcg) | 79.1 | 0.0 | 6.4 | 0.0 | 1,923.1 | 0.6 | 0.0 | 57.0 | 0.3 | 17.0 | 0.1 | 349.2 | 14.7 | 27.9 | 2.5 | 0.0 | 48.0 | 2,526 | 253 |
| Folate, DFE (mcg) | 79.1 | 0.0 | 6.4 | 0.0 | 3,221.8 | 0.6 | 0.0 | 57.0 | 0.3 | 17.0 | 0.1 | 349.2 | 14.7 | 27.9 | 2.5 | 0.0 | 48.0 | 3,825 | 382 |
| Folate, food (mcg) | 79.1 | 0.0 | 6.4 | 0.0 | 66.6 | 0.6 | 0.0 | 57.0 | 0.3 | 17.0 | 0.1 | 349.2 | 14.7 | 27.9 | 2.5 | 0.0 | 48.0 | 669 | 67 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1,856.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,856 | 186 |
| Fructose | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 3.9 | n/a | n/a | 0.0 | 0.3 | 0.8 | 2.5 | n/a | n/a | n/a | 8 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 5.9 | n/a | n/a | 0.0 | 0.2 | 0.7 | 2.3 | n/a | n/a | n/a | 9 | 1 |
| Glutamic acid (g) | 33.0 | n/a | n/a | n/a | 11.6 | 0.0 | 0.0 | 0.8 | 0.1 | 0.1 | 0.0 | 0.6 | n/a | 0.8 | 0.0 | 0.1 | 3.6 | 51 | 5 |
| Glycine (g) | 14.9 | n/a | n/a | n/a | 2.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 18 | 2 |
| Histidine (g) | 6.6 | n/a | n/a | n/a | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 9 | 1 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 13.3 | 0.0 | 0.3 | 0.0 | 35.9 | 0.0 | 0.3 | 0.6 | 0.2 | 2.8 | 0.1 | 4.9 | 0.1 | 0.5 | 0.1 | 2.2 | 1.0 | 62 | 6 |
| Isoleucine (g) | 11.2 | n/a | n/a | n/a | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 1.2 | 15 | 2 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 16.4 | n/a | n/a | n/a | 4.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 2.1 | 24 | 2 |
| Lysine (g) | 18.3 | n/a | n/a | n/a | 2.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 1.8 | 23 | 2 |
| Magnesium (mg) | 250.5 | 14.2 | 4.6 | 20.1 | 208.1 | 0.4 | 0.0 | 30.0 | 2.3 | 19.3 | 1.0 | 142.2 | 4.4 | 20.5 | 0.9 | 2.6 | 28.5 | 750 | 75 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 9.1 | 0.0 | 0.0 | 0.4 | 0.2 | 0.4 | 0.1 | 1.6 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 12 | 1 |
| Methionine (g) | 6.0 | n/a | n/a | n/a | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 8 | 1 |
| Monounsaturated Fat (g) | 87.5 | 0.0 | 0.0 | 0.0 | 1.7 | 4.5 | 39.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 5.2 | 6.9 | 145 | 15 |
| Niacin (mg) | 86.7 | 0.0 | 0.1 | 0.0 | 34.9 | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | 1.3 | 0.1 | 1.1 | 0.0 | 0.0 | 1.5 | 126 | 13 |
| Pantothenic acid (mg) | 11.7 | 0.0 | 0.1 | 0.0 | 8.4 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 1.5 | 23 | 2 |
| Phenylalanine (g) | 8.8 | n/a | n/a | n/a | 3.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 1.0 | 13 | 1 |
| Phosphorus (mg) | 2,188.7 | 0.0 | 9.3 | 0.0 | 957.4 | 5.1 | 0.0 | 87.0 | 13.8 | 8.8 | 0.9 | 88.2 | 5.9 | 44.6 | 1.1 | 2.0 | 505.5 | 3,918 | 392 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 119.3 | 45.0 | n/a | 2.6 | 0.5 | 16.2 | n/a | 13.0 | n/a | n/a | n/a | 197 | 20 |
| Polyunsaturated Fat (g) | 44.8 | 0.0 | 0.1 | 0.0 | 1.5 | 0.6 | 5.7 | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.6 | 0.9 | 55 | 5 |
| Potassium (mg) | 2,584.3 | 14.2 | 80.0 | 20.1 | 957.4 | 5.1 | 0.5 | 438.0 | 36.1 | 61.6 | 7.6 | 1,004.4 | 76.0 | 440.8 | 12.3 | 5.3 | 93.0 | 5,837 | 584 |
| Proline (g) | 11.1 | n/a | n/a | n/a | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 2.1 | 16 | 2 |
| Protein (g) | 226.0 | 0.0 | 0.6 | 0.0 | 59.4 | 0.2 | 0.0 | 3.3 | 0.6 | 0.6 | 0.1 | 5.1 | 0.3 | 1.6 | 0.1 | 0.6 | 21.3 | 320 | 32 |
| Retinol (mcg) | 501.0 | 0.0 | 0.0 | 0.0 | 0.0 | 142.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 187.5 | 831 | 83 |
| Riboflavin (mg) | 1.5 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 4 | 0 |
| Saturated Fat (g) | 59.7 | 0.0 | 0.0 | 0.0 | 1.5 | 10.9 | 7.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.9 | 22.4 | 103 | 10 |
| Selenium (mcg) | 201.7 | 0.0 | 0.2 | 0.0 | 125.7 | 0.2 | 0.0 | 1.5 | 1.3 | n/a | 0.0 | 1.8 | 0.1 | 0.0 | n/a | 0.6 | 22.5 | 356 | 36 |
| Serine (g) | 8.0 | n/a | n/a | n/a | 3.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 1.8 | 13 | 1 |
| Sodium (mg) | 896.6 | 42.7 | 1.2 | 60.4 | 41.6 | 152.1 | 1.1 | 12.0 | 1.5 | 11.0 | 0.1 | 142.2 | 0.7 | 9.3 | 1.0 | 485.1 | 1,674.0 | 3,533 | 353 |
| Starch | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | 3.0 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Sugar (g) | 0.0 | 0.0 | 1.5 | 0.0 | 1.0 | 0.0 | 0.0 | 12.7 | 0.1 | n/a | 0.0 | 0.8 | 1.9 | 4.9 | n/a | 0.0 | 6.1 | 29 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.8 | 0.0 | 0.0 | 0.0 | 4.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 6 | 1 |
| Threonine (g) | 9.3 | n/a | n/a | n/a | 2.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 1.0 | 13 | 1 |
| Tocopherol, alpha (mg) | 4.0 | 0.0 | 0.1 | 0.0 | 0.9 | 0.5 | 7.7 | 0.1 | 0.0 | n/a | 0.0 | 3.7 | 0.1 | 1.0 | n/a | 1.1 | 0.3 | 19 | 2 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.3 | n/a | 0.2 | n/a | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 209.0 | 0.0 | 0.2 | 0.0 | 5.5 | 17.3 | 54.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.7 | 0.2 | 0.4 | 0.0 | 7.0 | 31.9 | 327 | 33 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 2.5 | n/a | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.3 | 4 | 0 |
| Tyrosine (g) | 7.3 | n/a | n/a | n/a | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 11 | 1 |
| Valine (g) | 11.0 | n/a | n/a | n/a | 3.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 1.6 | 17 | 2 |
| Vitamin A, IU (IU) | 1,727.2 | 0.0 | 12.8 | 0.0 | 0.0 | 532.3 | 0.0 | 6.0 | 0.8 | 338.5 | 3.1 | 16,878.6 | 4.4 | 1,549.4 | 128.8 | 266.0 | 633.0 | 22,081 | 2,208 |
| Vitamin A, RAE (mcg) | 501.0 | 0.0 | 0.6 | 0.0 | 0.0 | 145.7 | 0.0 | 0.0 | 0.0 | 16.9 | 0.2 | 844.2 | 0.0 | 78.1 | 6.4 | 13.2 | 187.5 | 1,794 | 179 |
| Vitamin B-12 (mcg) | 4.1 | 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 | 2.5 | 7 | 1 |
| Vitamin B-6 (mg) | 4.2 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 7 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 30.7 | 0.0 | 0.0 | 0.0 | 0.0 | 22.2 | 2.8 | 0.0 | 0.0 | 50.6 | 28.5 | 25.5 | 1.4 | 0.6 | 0.0 | 162 | 16 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 12.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 24.0 | 37 | 4 |
| Water (g) | 863.6 | 1,420.6 | 51.6 | 2,012.5 | 96.7 | 3.4 | 0.0 | 267.3 | 5.3 | 0.4 | 0.1 | 164.5 | 68.1 | 175.8 | 1.4 | 52.8 | 82.8 | 5,267 | 527 |
| Zinc (mg) | 14.1 | 0.0 | 0.0 | 0.0 | 9.1 | 0.0 | 0.0 | 0.5 | 0.1 | 0.1 | 0.0 | 1.0 | 0.0 | 0.3 | 0.0 | 0.1 | 4.3 | 30 | 3 |
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