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Nutritional Facts: Southwest Corn and Bean Dip

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.

  2 cups (280g)
cooked chicken
1/4 cup (37g)
bell peppers
1/4 cup (39g)
frozen chopped spinach
1/2 cup (128g)
canned corn
1/2 cup (120g)
canned black beans
1/4 cup (23g)
jalapenos
1/4 teaspoon (0g)
cayenne
1/2 teaspoon (3g)
salt
1/2 teaspoon (1g)
onion powder
1 teaspoon (2g)
cumin
1 teaspoon (3g)
chili powder
1 1/2 cups (170g)
monterey jack cheese
Total 1 serving
Alanine (g) 3.8 0.0 0.1 0.2 0.3 n/a n/a 0.0 0.0 n/a 0.0 1.2 6 1
Alcohol n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 4.2 0.0 0.2 0.1 0.4 n/a n/a 0.0 0.0 n/a 0.0 1.6 7 2
Ash (g) 2.7 0.2 0.6 1.0 1.8 0.1 0.0 3.0 0.0 0.2 0.3 6.0 16 4
Aspartic acid (g) 6.2 0.1 0.2 0.2 0.9 n/a n/a 0.0 0.0 n/a 0.0 2.7 10 3
Caffeine n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 33.6 3.7 50.3 5.1 42.0 2.7 0.7 0.7 4.6 19.6 8.9 1,264.5 1,436 359
Calories 467.6 7.5 11.3 81.9 109.2 6.5 1.4 0.0 4.1 7.9 7.6 632.2 1,337 334
Calories (kj) 1,957.2 31.3 46.8 343.0 457.2 26.8 6.0 0.0 17.1 32.9 31.8 2,647.6 5,598 1,399
Carbohydrates (g) 0.0 1.7 1.6 19.7 19.9 1.5 0.3 0.0 0.9 0.9 1.3 1.2 49 12
Cholesterol (mg) 210.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 150.9 361 90
Copper (mg) 0.2 0.0 0.1 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.1 1 0
Cystine (g) 0.9 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.2 1 0
Dietary Fiber (g) 0.0 0.6 1.1 2.2 8.3 0.6 0.1 0.0 0.2 0.2 0.9 0.0 14 4
Folate (mcg) 14.0 3.7 56.6 48.6 73.2 6.1 0.5 0.0 0.8 0.2 0.8 30.5 235 59
Folate, DFE (mcg) 14.0 3.7 56.6 48.6 73.2 6.1 0.5 0.0 0.8 0.2 0.8 30.5 235 59
Folate, food (mcg) 14.0 3.7 56.6 48.6 73.2 6.1 0.5 0.0 0.8 0.2 0.8 30.5 235 59
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
Fructose n/a 0.4 0.1 0.3 n/a 0.6 n/a n/a 0.0 n/a 0.1 n/a 1 0
Galactose n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 0.4 0.1 0.3 n/a 0.3 n/a n/a 0.0 n/a 0.1 n/a 1 0
Glutamic acid (g) 10.5 0.1 0.2 0.5 1.1 n/a n/a 0.0 0.0 n/a 0.0 10.2 23 6
Glycine (g) 3.4 0.0 0.1 0.1 0.3 n/a n/a 0.0 0.0 n/a 0.0 0.7 5 1
Histidine (g) 2.2 0.0 0.0 0.1 0.2 n/a n/a 0.0 0.0 n/a 0.0 1.5 4 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 0 0
Iron (mg) 3.4 0.1 0.7 0.5 2.3 0.1 0.0 0.0 0.0 1.4 0.5 1.2 10 3
Isoleucine (g) 3.7 0.0 0.0 0.1 0.3 n/a n/a 0.0 0.0 n/a 0.0 2.6 7 2
Lactose n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 5.3 0.0 0.1 0.3 0.6 n/a n/a 0.0 0.0 n/a 0.0 4.0 10 3
Lysine (g) 6.0 0.0 0.1 0.1 0.5 n/a n/a 0.0 0.0 n/a 0.0 3.5 10 3
Magnesium (mg) 58.8 3.7 29.3 20.5 42.0 3.4 0.7 0.0 1.4 7.7 4.0 45.8 217 54
Maltose n/a 0.0 0.0 0.1 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.0 0.3 0.0 0.3 0.0 0.0 0.0 0.0 0.1 0.0 0.0 1 0
Methionine (g) 1.9 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.0 n/a 0.0 1.1 3 1
Monounsaturated Fat (g) 7.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.3 0.1 14.8 22 6
Niacin (mg) 22.1 0.2 0.2 1.2 0.7 0.3 0.0 0.0 0.0 0.1 0.3 0.2 25 6
Pantothenic acid (mg) 2.7 0.0 0.0 0.7 0.2 0.1 n/a 0.0 0.0 n/a 0.0 0.4 4 1
Phenylalanine (g) 2.8 0.0 0.1 0.1 0.4 n/a n/a 0.0 0.0 n/a 0.0 2.2 6 1
Phosphorus (mg) 537.6 7.5 19.1 65.3 129.6 5.9 1.3 0.0 3.9 10.5 8.1 752.6 1,541 385
Phytosterols n/a 3.4 n/a n/a n/a n/a 0.4 0.0 1.0 1.4 2.2 n/a 8 2
Polyunsaturated Fat (g) 4.2 0.0 0.0 0.3 0.2 0.0 0.0 0.0 0.0 0.1 0.2 1.5 7 2
Potassium (mg) 641.2 65.2 134.9 209.9 369.6 55.8 9.1 0.2 11.8 37.5 52.7 137.3 1,725 431
Proline (g) 2.9 0.0 0.1 0.2 0.3 n/a n/a 0.0 0.0 n/a 0.0 4.7 8 2
Protein (g) 70.0 0.3 1.4 2.5 7.2 0.2 0.1 0.0 0.1 0.4 0.4 41.5 124 31
Retinol (mcg) 33.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 325.4 359 90
Riboflavin (mg) 0.4 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.7 1 0
Saturated Fat (g) 5.1 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.1 32.3 38 9
Selenium (mcg) 68.9 0.0 2.3 0.9 1.6 0.1 0.0 0.0 0.2 0.1 0.6 24.6 99 25
Serine (g) 2.4 0.0 0.1 0.1 0.4 n/a n/a 0.0 0.0 n/a 0.0 2.4 5 1
Sodium (mg) 210.0 1.1 28.9 15.4 460.8 0.7 0.1 1,162.7 0.9 3.5 44.3 908.5 2,837 709
Starch n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.0 0.1 3.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 3 1
Sugar n/a 0.9 0.3 3.6 n/a 0.9 0.0 0.0 0.1 0.0 0.2 0.8 7 2
Theobromine n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Threonine (g) 3.0 0.0 0.1 0.1 0.3 n/a n/a 0.0 0.0 n/a 0.0 1.5 5 1
Tocopherol, alpha n/a 0.1 1.1 0.0 n/a 0.8 0.1 0.0 0.0 0.1 1.0 0.4 4 1
Tocopherol, beta n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.1 n/a 0 0
Total Fat (g) 18.6 0.1 0.2 0.6 0.3 0.1 0.1 0.0 0.0 0.5 0.4 51.3 72 18
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.8 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.5 2 0
Tyrosine (g) 2.4 0.0 0.1 0.1 0.2 n/a n/a 0.0 0.0 n/a 0.0 2.0 5 1
Valine (g) 3.5 0.0 0.1 0.1 0.4 n/a n/a 0.0 0.0 n/a 0.0 2.8 7 2
Vitamin A, IU (IU) 114.8 137.8 4,573.1 83.2 4.8 242.6 187.2 0.0 0.0 26.7 800.6 1,303.5 7,474 1,869
Vitamin A, RAE (mcg) 33.6 6.7 228.5 3.8 0.0 12.2 9.4 0.0 0.0 1.3 40.0 335.6 671 168
Vitamin B-12 (mcg) 0.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.4 2 1
Vitamin B-6 (mg) 1.1 0.1 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.1 0.1 2 0
Vitamin C (mg) 0.0 29.9 2.1 7.0 3.2 26.7 0.3 0.0 0.3 0.2 0.0 0.0 70 17
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 37.3 37 9
Water (g) 188.7 35.0 35.2 104.1 90.8 20.6 0.0 0.0 0.1 0.2 0.3 69.5 544 136
Zinc (mg) 4.3 0.0 0.2 0.5 0.6 0.0 0.0 0.0 0.0 0.1 0.1 5.1 11 3

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