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Nutritional Facts: Southwestern Bean 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.

  15 1/2 ounces (439g)
kidney beans
15 ounces (307g)
black beans
15 1/2 ounces (439g)
garbanzo beans
2 (80g)
celery ribs
1 medium (110g)
red onions
1 medium (123g)
tomatoes
1 cup (165g)
frozen corn
3/4 cup (194g)
thick & chunky salsa
1/4 cup (55g)
vegetable oil
1/4 cup (61g)
lime juice
1 1/2 teaspoons (4g)
chili powder
1 teaspoon (6g)
salt
1/2 teaspoon (1g)
ground cumin
Total 1 serving
Alanine (g) 1.0 1.1 0.9 0.0 0.0 0.0 0.5 n/a 0.0 0.0 0.0 0.0 n/a 4 0
Alcohol n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.3 1.7 2.0 0.0 0.1 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 5 1
Ash (g) 7.2 3.5 7.1 0.6 0.4 0.6 0.8 4.2 0.0 0.2 0.5 6.0 0.1 31 3
Aspartic acid (g) 2.9 3.3 2.6 0.1 0.1 0.2 0.4 n/a 0.0 0.1 0.1 0.0 n/a 10 1
Caffeine n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 149.4 82.9 140.6 32.0 25.3 12.3 6.6 52.4 0.0 8.5 13.4 1.4 9.8 535 53
Calories 369.1 405.4 523.0 12.8 44.0 22.1 145.2 52.4 481.8 15.1 11.4 0.0 3.9 2,086 209
Calories (kj) 1,551.3 1,695.4 2,184.1 53.6 182.6 91.0 608.9 223.4 2,016.0 62.9 47.7 0.0 16.5 8,733 873
Carbohydrates (g) 63.7 72.8 99.4 2.4 10.3 4.8 34.3 12.2 0.0 5.1 2.0 0.0 0.5 307 31
Cholesterol (mg) 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
Copper (mg) 0.6 0.6 0.8 0.0 0.0 0.1 0.1 0.3 0.0 0.0 0.0 0.0 0.0 3 0
Cystine (g) 0.2 0.3 0.3 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Dietary Fiber (g) 23.3 26.7 19.3 1.3 1.9 1.5 4.0 3.1 0.0 0.2 1.4 0.0 0.1 83 8
Folate (mcg) 158.2 457.6 294.4 28.8 20.9 18.5 59.4 7.8 0.0 6.1 1.1 0.0 0.1 1,053 105
Folate, DFE (mcg) 158.2 457.6 294.4 28.8 20.9 18.5 59.4 7.8 0.0 6.1 1.1 0.0 0.1 1,053 105
Folate, food (mcg) 158.2 457.6 294.4 28.8 20.9 18.5 59.4 7.8 0.0 6.1 1.1 0.0 0.1 1,053 105
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 0.0 0.0 0 0
Fructose (g) 0.0 n/a n/a 0.4 1.4 1.7 n/a n/a n/a 0.4 0.2 n/a n/a 4 0
Galactose (g) 0.0 n/a n/a 0.5 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 1 0
Glucose (dextrose) (g) 0.0 n/a n/a 0.4 2.2 1.5 n/a n/a n/a 0.4 0.1 n/a n/a 5 0
Glutamic acid (g) 3.7 4.1 3.8 0.1 0.3 0.5 1.0 n/a 0.0 0.0 0.1 0.0 n/a 14 1
Glycine (g) 0.9 1.1 0.9 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 3 0
Histidine (g) 0.6 0.8 0.6 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 2 0
Hydroxyproline (g) 0.0 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
Iron (mg) 5.1 6.5 5.9 0.2 0.2 0.3 0.7 0.9 0.0 0.1 0.7 0.0 0.7 21 2
Isoleucine (g) 1.1 1.2 0.9 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 3 0
Lactose (g) 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 2.0 2.2 1.5 0.0 0.0 0.0 0.5 n/a 0.0 0.0 0.0 0.0 n/a 6 1
Lysine (g) 1.6 1.9 1.5 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 5 1
Magnesium (mg) 118.7 215.0 127.4 8.8 11.0 13.5 29.7 29.1 0.0 4.8 6.0 0.1 3.8 568 57
Maltose (g) 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Manganese (mg) 0.7 1.4 2.7 0.1 0.1 0.1 0.2 0.2 n/a 0.0 0.1 0.0 0.0 6 1
Methionine (g) 0.3 0.4 0.3 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 1.7 0.1 1.1 0.0 0.0 0.0 0.4 0.0 15.0 0.0 0.1 0.0 0.1 19 2
Niacin (mg) 1.8 1.6 0.6 0.3 0.1 0.7 2.8 0.1 0.0 0.1 0.5 0.0 0.0 9 1
Pantothenic acid (mg) 0.6 0.7 1.3 0.2 0.1 0.1 0.5 0.0 0.0 0.1 0.0 0.0 n/a 4 0
Phenylalanine (g) 1.4 1.5 1.2 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 4 0
Phosphorus (mg) 395.5 430.0 395.5 19.2 31.9 29.5 113.9 60.2 0.0 8.5 12.2 0.0 5.2 1,502 150
Phytosterols n/a n/a n/a 4.8 16.5 8.6 n/a n/a 527.6 n/a 3.4 0.0 0.7 562 56
Polyunsaturated Fat (g) 1.2 0.7 2.2 0.1 0.0 0.1 0.6 0.2 29.8 0.0 0.3 0.0 0.0 35 4
Potassium (mg) 1,041.5 1,090.4 755.9 208.0 160.6 291.5 346.5 576.9 0.0 70.8 79.0 0.5 18.8 4,640 464
Proline (g) 1.3 1.2 0.9 0.0 0.0 0.0 0.5 n/a 0.0 0.0 0.1 0.0 n/a 4 0
Protein (g) 22.9 27.2 21.8 0.6 1.2 1.1 5.0 3.0 0.0 0.3 0.5 0.0 0.2 84 8
Retinol (mcg) 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
Riboflavin (mg) 0.2 0.2 0.1 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.6 0.4 0.5 0.0 0.0 0.0 0.2 0.1 7.1 0.0 0.1 0.0 0.0 9 1
Selenium (mcg) 4.0 3.7 12.3 0.3 0.6 0.0 1.2 1.7 0.0 0.1 0.8 0.0 0.1 25 2
Serine (g) 1.4 1.5 1.1 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 4 0
Sodium (mg) 1,300.8 3.1 1,314.0 64.0 4.4 6.2 5.0 1,165.5 0.0 1.2 66.4 2,325.5 1.8 6,258 626
Starch (g) 39.1 n/a n/a 0.0 0.0 0.0 n/a 3.1 n/a 0.0 n/a n/a n/a 42 4
Sucrose (g) 8.1 n/a n/a 0.1 1.1 0.0 n/a n/a n/a 0.3 0.0 n/a n/a 10 1
Sugar (g) 8.1 n/a n/a 1.5 4.7 3.2 n/a 5.9 0.0 1.0 0.3 0.0 0.0 25 2
Theobromine n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.5 0.7 0.1 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Threonine (g) 0.8 1.1 0.8 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 3 0
Tocopherol, alpha (mg) 0.1 n/a n/a 0.2 0.0 0.7 n/a 2.3 7.8 0.1 1.5 0.0 0.0 13 1
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 3.0 n/a n/a 0.0 0.0 0.1 n/a n/a n/a 0.0 0.1 n/a n/a 3 0
Total Fat (g) 2.6 1.7 5.0 0.1 0.1 0.2 1.3 0.3 54.5 0.0 0.6 0.0 0.2 67 7
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.3 0.3 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Tyrosine (g) 0.5 0.8 0.5 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 2 0
Valine (g) 1.3 1.4 0.9 0.0 0.0 0.0 0.3 n/a 0.0 0.0 0.0 0.0 n/a 4 0
Vitamin A, IU (IU) 0.0 18.4 92.3 359.2 2.2 1,024.6 0.0 567.2 0.0 30.3 1,200.8 0.0 13.3 3,308 331
Vitamin A, RAE (mcg) 0.0 0.0 4.4 17.6 0.0 51.7 0.0 29.1 0.0 1.2 60.1 0.0 0.7 165 16
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 0.0 0.0 0 0
Vitamin B-6 (mg) 0.3 0.2 2.1 0.1 0.1 0.1 0.3 0.3 0.0 0.0 0.1 0.0 0.0 4 0
Vitamin C (mg) 5.3 0.0 16.7 2.5 8.1 16.9 10.6 3.7 0.0 18.2 0.0 0.0 0.1 82 8
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 0.0 0.0 0 0
Water (g) 343.0 201.9 306.3 76.3 98.0 116.3 123.6 174.6 0.0 54.9 0.4 0.0 0.1 1,495 150
Zinc (mg) 2.0 3.4 4.7 0.1 0.2 0.2 0.6 0.7 0.0 0.0 0.2 0.0 0.1 12 1

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