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Nutritional Facts: Mega Multigrain Pilaf

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.

  1/2 cup (82g)
cooked wild rice
1/2 cup (98g)
cooked brown rice
1/2 cup (100g)
millet
1/2 cup (93g)
cooked quinoa
1/2 cup (0g)
wheat berries
1/2 cup (79g)
cooked barley
1/2 cup (0g)
dried kasha
1/2 cup (79g)
cooked basmati rice
1 cup (0g)
beans
1 cup (108g)
slivered almonds
1 cup (214g)
dried fruit
1 (119g)
bell peppers
2 stalks (80g)
celery
2 bunches (360g)
scallions
1 (301g)
cucumbers
1 cup (0g)
fresh herbs of choice
Total 1 serving
Alanine (g) 0.2 0.1 1.0 0.2 n/a 0.1 n/a 0.1 n/a 1.1 n/a 0.0 0.0 0.3 0.1 n/a 3 0
Alcohol (g) 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.3 0.2 0.4 0.3 n/a 0.1 n/a 0.2 n/a 2.6 n/a 0.0 0.0 0.5 0.1 n/a 5 0
Ash (g) 0.3 0.4 3.3 0.7 n/a 0.2 n/a 0.3 n/a 3.2 3.9 0.5 0.6 2.9 1.1 n/a 17 1
Aspartic acid (g) 0.3 0.2 0.7 0.3 n/a 0.1 n/a 0.2 n/a 3.1 n/a 0.2 0.1 0.6 0.1 n/a 6 0
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 142.6 n/a n/a n/a n/a n/a n/a 143 6
Caffeine (mg) 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 2.5 9.8 8.0 15.7 n/a 8.6 n/a 7.9 n/a 285.1 81.3 11.9 32.0 259.2 48.2 n/a 770 35
Calories 82.8 109.2 378.0 111.0 n/a 96.6 n/a 102.7 n/a 621.0 519.8 23.8 12.8 115.2 45.2 n/a 2,218 101
Calories (kj) 346.9 457.3 1,582.0 465.3 n/a 404.3 n/a 429.8 n/a 2,600.6 2,175.3 100.0 53.6 486.0 195.7 n/a 9,297 423
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 5.4 n/a n/a n/a n/a n/a n/a 5 0
Carbohydrates (g) 17.5 22.9 72.9 19.7 n/a 22.2 n/a 22.3 n/a 23.4 137.0 5.5 2.4 26.4 10.9 n/a 383 17
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.1 0.1 0.8 0.2 n/a 0.1 n/a 0.1 n/a 1.1 0.8 0.1 0.0 0.3 0.1 n/a 4 0
Cystine (g) 0.0 0.0 0.2 0.1 n/a 0.0 n/a 0.0 n/a 0.2 n/a 0.0 0.0 n/a 0.0 n/a 1 0
Dietary Fiber (g) 1.5 1.8 8.5 2.6 n/a 3.0 n/a 0.3 n/a 13.2 16.7 2.0 1.3 9.4 1.5 n/a 62 3
Folate (mcg) 21.3 3.9 85.0 38.9 n/a 12.6 n/a 45.8 n/a 54.0 8.6 11.9 28.8 230.4 21.1 n/a 562 26
Folate, DFE (mcg) 21.3 3.9 85.0 38.9 n/a 12.6 n/a 76.6 n/a 54.0 8.6 11.9 28.8 230.4 21.1 n/a 593 27
Folate, food (mcg) 21.3 3.9 85.0 38.9 n/a 12.6 n/a 2.4 n/a 54.0 8.6 11.9 28.8 230.4 21.1 n/a 519 24
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 43.5 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 43 2
Fructose (g) 0.2 n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 1.3 0.4 n/a 2.6 n/a 5 0
Galactose n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 0.0 0.5 n/a 0.0 n/a 1 0
Glucose (dextrose) (g) 0.2 n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 1.4 0.4 n/a 2.3 n/a 4 0
Glutamic acid (g) 0.6 0.5 2.4 0.5 n/a 0.5 n/a 0.4 n/a 7.4 n/a 0.2 0.1 1.4 0.6 n/a 14 1
Glycine (g) 0.1 0.1 0.3 0.2 n/a 0.1 n/a 0.1 n/a 1.6 n/a 0.0 0.0 0.3 0.1 n/a 3 0
Histidine (g) 0.1 0.1 0.2 0.1 n/a 0.0 n/a 0.0 n/a 0.6 n/a 0.0 0.0 0.1 0.0 n/a 1 0
Iron (mg) 0.5 0.5 3.0 1.4 n/a 1.0 n/a 0.9 n/a 4.0 5.8 0.4 0.2 5.3 0.8 n/a 24 1
Isoleucine (g) 0.1 0.1 0.5 0.1 n/a 0.1 n/a 0.1 n/a 0.8 n/a 0.0 0.0 0.3 0.1 n/a 2 0
Lactose n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0 0
Leucine (g) 0.2 0.2 1.4 0.2 n/a 0.1 n/a 0.2 n/a 1.6 n/a 0.0 0.0 0.4 0.1 n/a 5 0
Lysine (g) 0.1 0.1 0.2 0.2 n/a 0.1 n/a 0.1 n/a 0.6 n/a 0.0 0.0 0.3 0.1 n/a 2 0
Magnesium (mg) 26.2 42.9 114.0 59.2 n/a 17.3 n/a 9.5 n/a 289.4 83.4 11.9 8.8 72.0 39.1 n/a 774 35
Maltose n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 0.2 1.1 1.6 0.6 n/a 0.2 n/a 0.4 n/a 2.5 0.5 0.1 0.1 0.6 0.2 n/a 8 0
Methionine (g) 0.1 0.1 0.2 0.1 n/a 0.0 n/a 0.0 n/a 0.2 n/a 0.0 0.0 0.1 0.0 n/a 1 0
Monounsaturated Fat (g) 0.0 0.3 0.8 n/a n/a 0.0 n/a 0.1 n/a 33.4 0.5 0.0 0.0 0.1 0.0 n/a 35 2
Niacin (mg) 1.1 1.3 4.7 0.4 n/a 1.6 n/a 1.2 n/a 3.7 4.1 0.6 0.3 1.9 0.3 n/a 21 1
Pantothenic acid (mg) 0.1 0.4 0.8 n/a n/a 0.1 n/a 0.3 n/a 0.5 0.9 0.1 0.2 0.3 0.8 n/a 5 0
Phenylalanine (g) 0.2 0.1 0.6 0.2 n/a 0.1 n/a 0.1 n/a 1.2 n/a 0.1 0.0 0.2 0.1 n/a 3 0
Phosphorus (mg) 67.2 75.1 285.0 140.6 n/a 42.4 n/a 34.0 n/a 522.7 164.7 23.8 19.2 133.2 72.2 n/a 1,580 72
Phytosterols n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 10.7 4.8 n/a 42.1 n/a 58 3
Polyunsaturated Fat (g) 0.2 0.3 2.1 n/a n/a 0.2 n/a 0.1 n/a 13.0 0.2 0.1 0.1 0.3 0.1 n/a 17 1
Potassium (mg) 82.8 77.0 195.0 159.1 n/a 73.0 n/a 27.7 n/a 761.4 1,702.6 208.3 208.0 993.6 442.5 n/a 4,931 224
Proline (g) 0.1 0.1 0.9 0.2 n/a 0.2 n/a 0.1 n/a 1.1 n/a 0.0 0.0 0.4 0.0 n/a 3 0
Protein (g) 3.3 2.3 11.0 4.1 n/a 1.8 n/a 2.1 n/a 22.9 5.3 1.0 0.6 6.6 2.0 n/a 63 3
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.1 0.0 0.3 0.1 n/a 0.0 n/a 0.0 n/a 1.1 0.3 0.0 0.0 0.3 0.1 n/a 2 0
Saturated Fat (g) 0.0 0.2 0.7 n/a n/a 0.1 n/a 0.1 n/a 4.0 0.1 0.1 0.0 0.1 0.1 n/a 6 0
Selenium (mcg) 0.7 n/a 2.7 2.6 n/a 6.8 n/a 5.9 n/a 2.7 n/a 0.0 0.3 2.2 0.9 n/a 25 1
Serine (g) 0.2 0.1 0.6 0.2 n/a 0.1 n/a 0.1 n/a 1.0 n/a 0.1 0.0 0.3 0.1 n/a 3 0
Sodium (mg) 2.5 1.0 5.0 6.5 n/a 2.4 n/a 0.8 n/a 1.1 38.5 3.6 64.0 57.6 6.0 n/a 189 9
Starch n/a n/a n/a 16.3 n/a n/a n/a n/a n/a 0.8 n/a 0.0 0.0 n/a 2.5 n/a 20 1
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.3 n/a n/a n/a n/a n/a n/a 4 0
Sucrose (g) 0.3 n/a n/a n/a n/a n/a n/a n/a n/a 3.9 n/a 0.1 0.1 n/a 0.1 n/a 4 0
Sugar (g) 0.6 n/a n/a n/a n/a 0.2 n/a 0.0 n/a 4.2 n/a 2.9 1.5 8.4 5.0 n/a 23 1
Theobromine (mg) 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.1 0.4 0.1 n/a 0.1 n/a 0.1 n/a 0.2 0.1 0.1 0.0 0.2 0.1 n/a 2 0
Threonine (g) 0.1 0.1 0.4 0.1 n/a 0.1 n/a 0.1 n/a 0.6 n/a 0.0 0.0 0.3 0.1 n/a 2 0
Tocopherol, alpha (mg) 0.2 n/a 0.1 0.6 n/a 0.0 n/a 0.0 n/a 28.3 n/a 0.4 0.2 2.0 0.1 n/a 32 1
Tocopherol, beta n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.3 n/a 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 0.1 n/a 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a n/a 1.1 n/a n/a n/a n/a n/a 0.7 n/a 0.0 0.0 n/a 0.1 n/a 2 0
Total Fat (g) 0.3 0.8 4.2 1.8 n/a 0.3 n/a 0.2 n/a 53.4 1.0 0.2 0.1 0.7 0.3 n/a 63 3
Trans-monoenoic Fat 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
TransFatty acids 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
Tryptophan (g) 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.2 n/a 0.0 0.0 0.1 0.0 n/a 1 0
Tyrosine (g) 0.1 0.1 0.3 0.1 n/a 0.1 n/a 0.1 n/a 0.5 n/a 0.0 0.0 0.2 0.0 n/a 1 0
Valine (g) 0.2 0.1 0.6 0.2 n/a 0.1 n/a 0.1 n/a 0.9 n/a 0.0 0.0 0.3 0.1 n/a 3 0
Vitamin A, IU (IU) 2.5 0.0 0.0 4.6 n/a 5.5 n/a 0.0 n/a 1.1 5,223.2 440.3 359.2 3,589.2 316.1 n/a 9,942 452
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 260.9 21.4 17.6 180.0 15.1 n/a 495 23
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.1 0.1 0.4 0.1 n/a 0.1 n/a 0.1 n/a 0.2 0.3 0.3 0.1 0.2 0.1 n/a 2 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 8.1 95.7 2.5 67.7 8.4 n/a 182 8
Vitamin D (IU) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 60.6 71.1 8.7 66.2 n/a 54.0 n/a 54.1 n/a 5.1 66.7 111.7 76.3 323.4 286.6 n/a 1,185 54
Zinc (mg) 1.1 0.6 1.7 1.0 n/a 0.6 n/a 0.4 n/a 3.3 1.1 0.2 0.1 1.4 0.6 n/a 12 1

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