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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

    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.

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