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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12 fluid ounces (0g) long grain and wild rice blend |
2 ounces (61g) raisins |
1 tablespoon (14g) peanut oil |
2 ounces (57g) walnuts |
3 medium (369g) tomatoes |
3 inches (109g) cucumbers |
1 small (74g) red peppers |
1 (182g) apples |
3 (45g) spring onions |
1 (3g) garlic cloves |
1 teaspoon (2g) mustard powder |
3 tablespoons (0g) white wine vinegar |
6 tablespoons (81g) extra virgin olive oil |
1 teaspoon (6g) sea salt |
1 to taste (3g) black pepper |
Total | 1 serving | |
| Alanine | n/a | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.3 | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Ash | n/a | 1.1 | 0.0 | 1.0 | 1.8 | 0.4 | 0.3 | 0.3 | 0.4 | 0.0 | 0.1 | n/a | 0.0 | 6.0 | n/a | 12 | 1 |
| Aspartic acid | n/a | 0.1 | 0.0 | 1.0 | 0.5 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | 36.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 36 | 3 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium | n/a | 30.4 | 0.0 | 55.7 | 36.9 | 17.5 | 5.2 | 10.9 | 32.4 | 5.4 | 5.3 | n/a | 0.8 | 1.4 | n/a | 202 | 17 |
| Calories | n/a | 182.1 | 119.3 | 371.5 | 66.4 | 16.4 | 22.9 | 94.6 | 14.4 | 4.5 | 10.2 | n/a | 716.0 | 0.0 | n/a | 1,618 | 135 |
| Calories (kj) | n/a | 762.5 | 499.4 | 1,555.2 | 273.1 | 71.1 | 95.5 | 396.8 | 60.8 | 18.7 | 42.5 | n/a | 2,996.2 | 0.0 | n/a | 6,772 | 564 |
| Campesterol | n/a | n/a | n/a | 4.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Carbohydrates | n/a | 48.2 | 0.0 | 7.8 | 14.4 | 4.0 | 4.5 | 25.1 | 3.3 | 1.0 | 0.6 | n/a | 0.0 | 0.0 | n/a | 109 | 9 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper | n/a | 0.2 | 0.0 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Cystine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Dietary Fiber | n/a | 2.3 | 0.0 | 3.8 | 4.4 | 0.5 | 1.6 | 4.4 | 1.2 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | 18 | 2 |
| Folate | n/a | 3.0 | 0.0 | 55.7 | 55.4 | 7.7 | 34.0 | 5.5 | 28.8 | 0.1 | 3.2 | n/a | 0.0 | 0.0 | n/a | 193 | 16 |
| Folate, DFE | n/a | 3.0 | 0.0 | 55.7 | 55.4 | 7.7 | 34.0 | 5.5 | 28.8 | 0.1 | 3.2 | n/a | 0.0 | 0.0 | n/a | 193 | 16 |
| Folate, food | n/a | 3.0 | 0.0 | 55.7 | 55.4 | 7.7 | 34.0 | 5.5 | 28.8 | 0.1 | 3.2 | n/a | 0.0 | 0.0 | n/a | 193 | 16 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 18.1 | n/a | 0.1 | 5.1 | 1.0 | 1.7 | 10.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 37 | 3 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 16.9 | n/a | 0.0 | 4.6 | 0.8 | 1.4 | 4.4 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 28 | 2 |
| Glutamic acid | n/a | 0.1 | 0.0 | 1.6 | 1.6 | 0.2 | 0.2 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 4 | 0 |
| Glycine | n/a | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Histidine | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| 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 | 0 | 0 |
| Iron | n/a | 1.1 | 0.0 | 1.7 | 1.0 | 0.3 | 0.3 | 0.2 | 0.7 | 0.1 | 0.2 | n/a | 0.5 | 0.0 | n/a | 6 | 1 |
| Isoleucine | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.1 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Lysine | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Magnesium | n/a | 19.5 | 0.0 | 89.7 | 40.6 | 14.2 | 8.9 | 9.1 | 9.0 | 0.8 | 7.4 | n/a | 0.0 | 0.1 | n/a | 199 | 17 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.2 | n/a | 1.9 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Methionine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 6.2 | 5.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 59.1 | 0.0 | n/a | 71 | 6 |
| Niacin | n/a | 0.5 | 0.0 | 0.6 | 2.2 | 0.1 | 0.7 | 0.2 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 5 | 0 |
| Pantothenic acid | n/a | 0.1 | 0.0 | 0.3 | 0.3 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Phenylalanine | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Phosphorus | n/a | 61.5 | 0.0 | 196.5 | 88.6 | 26.3 | 19.2 | 20.0 | 16.7 | 4.6 | 16.6 | n/a | 0.0 | 0.0 | n/a | 450 | 37 |
| Phytosterols | n/a | n/a | 27.9 | 40.9 | 25.8 | 15.3 | n/a | 21.8 | n/a | n/a | 2.4 | n/a | 179.0 | 0.0 | n/a | 313 | 26 |
| Polyunsaturated Fat | n/a | 0.0 | 4.3 | 26.8 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 8.5 | 0.0 | n/a | 40 | 3 |
| Potassium | n/a | 456.1 | 0.0 | 250.5 | 874.5 | 160.9 | 156.1 | 194.7 | 124.2 | 12.0 | 14.8 | n/a | 0.8 | 0.5 | n/a | 2,245 | 187 |
| Proline | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Protein | n/a | 1.9 | 0.0 | 8.7 | 3.2 | 0.7 | 0.7 | 0.5 | 0.8 | 0.2 | 0.5 | n/a | 0.0 | 0.0 | n/a | 17 | 1 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Saturated Fat | n/a | 0.0 | 2.3 | 3.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 11.2 | 0.0 | n/a | 17 | 1 |
| Selenium | n/a | 0.4 | 0.0 | 2.8 | 0.0 | 0.3 | 0.1 | 0.0 | 0.3 | 0.4 | 4.2 | n/a | 0.0 | 0.0 | n/a | 8 | 1 |
| Serine | n/a | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Sodium | n/a | 6.7 | 0.0 | 1.1 | 18.5 | 2.2 | 3.0 | 1.8 | 7.2 | 0.5 | 0.3 | n/a | 1.6 | 2,325.5 | n/a | 2,368 | 197 |
| Starch | n/a | 1.6 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Stigmasterol | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 0.3 | n/a | 1.4 | 0.0 | 0.0 | 0.0 | 3.8 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 6 | 0 |
| Sugar | n/a | 36.0 | 0.0 | 1.5 | 9.7 | 1.8 | 3.1 | 18.9 | 1.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 72 | 6 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Threonine | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Tocopherol, alpha | n/a | 0.1 | 2.1 | 0.4 | 2.0 | 0.0 | 1.2 | 0.3 | 0.2 | 0.0 | 0.1 | n/a | 11.6 | 0.0 | n/a | 18 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.2 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 2.1 | 11.8 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.4 | n/a | 0.7 | n/a | n/a | 16 | 1 |
| Total Fat | n/a | 0.3 | 13.5 | 37.0 | 0.7 | 0.1 | 0.2 | 0.3 | 0.1 | 0.0 | 0.7 | n/a | 81.0 | 0.0 | n/a | 134 | 11 |
| 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 |
| TransFatty acids | 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 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Valine | n/a | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin A, IU | n/a | 0.0 | 0.0 | 11.4 | 3,073.8 | 114.9 | 2,316.9 | 98.3 | 448.7 | 0.3 | 0.6 | n/a | 0.0 | 0.0 | n/a | 6,065 | 505 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 0.6 | 155.0 | 5.5 | 116.2 | 5.5 | 22.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 305 | 25 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 | n/a | 0.1 | 0.0 | 0.3 | 0.3 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin C | n/a | 1.4 | 0.0 | 0.7 | 50.6 | 3.1 | 94.5 | 8.4 | 8.5 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | n/a | 168 | 14 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Water | n/a | 9.4 | 0.0 | 2.3 | 348.8 | 104.2 | 68.2 | 155.7 | 40.4 | 1.8 | 0.1 | n/a | 0.0 | 0.0 | n/a | 731 | 61 |
| Zinc | n/a | 0.1 | 0.0 | 1.8 | 0.6 | 0.2 | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
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.