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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4 cups (692g) couscous |
4 cups (948g) water |
3/4 cup (164g) vegetable oil |
6 ears (540g) fresh corn |
1/2 cup (72g) sesame seeds |
1/2 cup (8g) cilantro |
2 cups (60g) spinach |
3 cups (540g) tomatoes |
2 cups (300g) avocados |
1 to taste (0g) salt and pepper |
1 3/4 cups (382g) vegetable oil |
1 1/2 cups (0g) rice wine vinegar |
1/2 cup (109g) sesame oil |
2 tablespoons (17g) garlic |
1 teaspoon (0g) coriander |
1 teaspoon (2g) white pepper |
1 1/2 teaspoons (9g) salt |
2 tablespoons (25g) sugar |
1/4 cup (72g) soy sauce |
Total | 1 serving | |
| Alanine (g) | 2.6 | n/a | 0.0 | 1.6 | 0.7 | n/a | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 6 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 3.3 | n/a | 0.0 | 0.7 | 1.9 | n/a | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.3 | 7 | 1 |
| Ash (g) | 4.3 | 0.9 | 0.0 | 3.3 | 3.2 | 0.1 | 1.0 | 2.7 | 4.7 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 9.0 | 0.0 | 12.8 | 42 | 4 |
| Aspartic acid (g) | 3.6 | n/a | 0.0 | 1.3 | 1.2 | n/a | 0.1 | 0.7 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.6 | 8 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 228.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 228 | 19 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 166.1 | 28.4 | 0.0 | 10.8 | 702.0 | 5.4 | 59.4 | 54.0 | 36.0 | n/a | 0.0 | n/a | 0.0 | 30.3 | 0.2 | 6.4 | 2.2 | 0.3 | 14.4 | 1,116 | 93 |
| Calories | 2,601.9 | 0.0 | 1,445.3 | 464.4 | 412.6 | 1.8 | 13.8 | 97.2 | 480.0 | n/a | 3,372.5 | n/a | 963.6 | 24.9 | 0.1 | 7.1 | 0.0 | 97.5 | 43.2 | 10,026 | 835 |
| Calories (kj) | 10,885.2 | 0.0 | 6,047.9 | 1,933.2 | 1,725.8 | 7.6 | 58.2 | 399.6 | 2,010.0 | n/a | 14,111.7 | n/a | 4,031.9 | 104.2 | 0.3 | 29.7 | 0.0 | 407.7 | 180.7 | 41,934 | 3,494 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 15.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 15 | 1 |
| Carbohydrates (g) | 535.8 | 0.0 | 0.0 | 102.7 | 16.9 | 0.3 | 2.2 | 21.0 | 25.6 | n/a | 0.0 | n/a | 0.0 | 5.5 | 0.0 | 1.6 | 0.0 | 25.2 | 4.0 | 741 | 62 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 1.7 | 0.1 | 0.0 | 0.3 | 2.9 | 0.0 | 0.1 | 0.3 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 6 | 1 |
| Cystine (g) | 2.5 | n/a | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 3 | 0 |
| Dietary Fiber (g) | 34.6 | 0.0 | 0.0 | 14.6 | 8.5 | 0.2 | 1.3 | 6.5 | 20.1 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.6 | 0.0 | 0.0 | 0.6 | 87 | 7 |
| Folate (mcg) | 138.4 | 0.0 | 0.0 | 248.4 | 69.8 | 5.0 | 116.4 | 81.0 | 243.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.2 | 0.2 | 0.0 | 0.0 | 13.0 | 916 | 76 |
| Folate, DFE (mcg) | 138.4 | 0.0 | 0.0 | 248.4 | 69.8 | 5.0 | 116.4 | 81.0 | 243.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.2 | 0.2 | 0.0 | 0.0 | 13.0 | 916 | 76 |
| Folate, food (mcg) | 138.4 | 0.0 | 0.0 | 248.4 | 69.8 | 5.0 | 116.4 | 81.0 | 243.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.2 | 0.2 | 0.0 | 0.0 | 13.0 | 916 | 76 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 7.4 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 8 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 6.8 | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 8 | 1 |
| Glutamic acid (g) | 31.8 | n/a | 0.0 | 3.4 | 2.8 | n/a | 0.2 | 2.3 | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 1.7 | 43 | 4 |
| Glycine (g) | 2.8 | n/a | 0.0 | 0.7 | 0.9 | n/a | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 5 | 0 |
| Histidine (g) | 1.8 | n/a | 0.0 | 0.5 | 0.4 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | 3 | 0 |
| Iron (mg) | 7.5 | 0.0 | 0.0 | 2.8 | 10.5 | 0.1 | 1.6 | 1.5 | 1.7 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 0.0 | 1.7 | 28 | 2 |
| Isoleucine (g) | 3.4 | n/a | 0.0 | 0.7 | 0.5 | n/a | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 5 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 6.0 | n/a | 0.0 | 1.9 | 1.0 | n/a | 0.1 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.5 | 10 | 1 |
| Lysine (g) | 1.7 | n/a | 0.0 | 0.7 | 0.4 | n/a | 0.1 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.5 | 4 | 0 |
| Magnesium (mg) | 304.5 | 9.5 | 0.0 | 199.8 | 252.7 | 2.1 | 47.4 | 59.4 | 87.0 | n/a | 0.0 | n/a | 0.0 | 4.2 | 0.1 | 2.2 | 0.1 | 0.0 | 28.8 | 998 | 83 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 5.4 | 0.0 | n/a | 0.9 | 1.8 | 0.0 | 0.5 | 0.6 | 0.4 | n/a | n/a | n/a | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 10 | 1 |
| Methionine (g) | 1.4 | n/a | 0.0 | 0.4 | 0.4 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 2 | 0 |
| Monounsaturated Fat (g) | 0.6 | 0.0 | 45.1 | 1.9 | 13.5 | 0.0 | 0.0 | 0.2 | 29.4 | n/a | 105.2 | n/a | 43.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 239 | 20 |
| Niacin (mg) | 24.2 | 0.0 | 0.0 | 9.2 | 3.3 | 0.1 | 0.4 | 3.2 | 5.2 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 48 | 4 |
| Pantothenic acid (mg) | 8.6 | 0.0 | 0.0 | 4.1 | 0.0 | 0.0 | 0.0 | 0.5 | 4.2 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 18 | 1 |
| Phenylalanine (g) | 4.3 | n/a | 0.0 | 0.8 | 0.7 | n/a | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 7 | 1 |
| Phosphorus (mg) | 1,176.4 | 0.0 | 0.0 | 480.6 | 452.9 | 3.8 | 29.4 | 129.6 | 156.0 | n/a | 0.0 | n/a | 0.0 | 25.6 | 0.2 | 4.2 | 0.0 | 0.0 | 93.6 | 2,552 | 213 |
| Phytosterols | n/a | n/a | 1,582.7 | n/a | 514.1 | 0.4 | 5.4 | 37.8 | n/a | n/a | 3,692.9 | n/a | 942.9 | n/a | 0.0 | 1.3 | 0.0 | n/a | n/a | 6,777 | 565 |
| Polyunsaturated Fat (g) | 1.7 | 0.0 | 89.4 | 3.0 | 15.7 | 0.0 | 0.1 | 0.4 | 5.4 | n/a | 208.6 | n/a | 45.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 370 | 31 |
| Potassium (mg) | 1,148.7 | 9.5 | 0.0 | 1,458.0 | 337.0 | 41.7 | 334.8 | 1,279.8 | 1,455.0 | n/a | 0.0 | n/a | 0.0 | 67.0 | 1.7 | 1.8 | 0.7 | 0.5 | 152.6 | 6,289 | 524 |
| Proline (g) | 9.7 | n/a | 0.0 | 1.6 | 0.6 | n/a | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.6 | 13 | 1 |
| Protein (g) | 88.3 | 0.0 | 0.0 | 17.4 | 12.8 | 0.2 | 1.7 | 4.8 | 6.0 | n/a | 0.0 | n/a | 0.0 | 1.1 | 0.0 | 0.2 | 0.0 | 0.0 | 7.6 | 140 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.1 | 0.1 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Saturated Fat (g) | 0.8 | 0.0 | 21.2 | 1.0 | 5.0 | 0.0 | 0.0 | 0.2 | 6.4 | n/a | 49.4 | n/a | 15.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 99 | 8 |
| Selenium | n/a | 0.0 | 0.0 | 3.2 | 24.8 | 0.1 | 0.6 | 0.0 | 1.2 | n/a | 0.0 | n/a | 0.0 | 2.4 | 0.0 | 0.1 | 0.0 | 0.2 | 0.6 | 33 | 3 |
| Serine (g) | 4.2 | n/a | 0.0 | 0.8 | 0.7 | n/a | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 7 | 1 |
| Sodium (mg) | 69.2 | 28.4 | 0.0 | 81.0 | 7.9 | 3.7 | 47.4 | 27.0 | 21.0 | n/a | 0.0 | n/a | 0.0 | 2.8 | 0.1 | 0.1 | 3,488.2 | 0.3 | 4,021.9 | 7,799 | 650 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 6.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 25.1 | n/a | 25 | 2 |
| Sugar | n/a | 0.0 | 0.0 | 17.4 | 0.2 | 0.1 | 0.3 | 14.2 | 2.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 25.1 | 1.2 | 61 | 5 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.1 | 0.0 | 0.0 | 1.1 | 0.6 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Threonine (g) | 2.3 | n/a | 0.0 | 0.7 | 0.5 | n/a | 0.1 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 4 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 23.4 | 0.4 | 0.2 | 0.2 | 1.2 | 2.9 | 6.2 | n/a | 54.6 | n/a | 1.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 91 | 8 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.6 | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 4.4 | 0.0 | 163.5 | 6.4 | 35.8 | 0.0 | 0.2 | 1.1 | 44.0 | n/a | 381.5 | n/a | 109.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 746 | 62 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 1.1 | n/a | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 2 | 0 |
| Tyrosine (g) | 2.3 | n/a | 0.0 | 0.7 | 0.5 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | 4 | 0 |
| Valine (g) | 3.8 | n/a | 0.0 | 1.0 | 0.7 | n/a | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 6 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 5.4 | 6.5 | 539.8 | 5,626.2 | 4,498.2 | 438.0 | n/a | 0.0 | n/a | 0.0 | 1.5 | 21.6 | 0.0 | 0.0 | 0.0 | 0.0 | 11,137 | 928 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 27.0 | 281.4 | 226.8 | 21.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 557 | 46 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.0 | 0.3 | 0.6 | 0.0 | 0.1 | 0.4 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 36.7 | 0.0 | 2.2 | 16.9 | 74.0 | 30.0 | n/a | 0.0 | n/a | 0.0 | 5.2 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 166 | 14 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 59.2 | 947.1 | 0.0 | 410.2 | 3.4 | 7.4 | 54.8 | 510.4 | 219.7 | n/a | 0.0 | n/a | 0.0 | 9.8 | 0.3 | 0.3 | 0.0 | 0.0 | 47.5 | 2,270 | 189 |
| Zinc (mg) | 5.7 | 0.0 | 0.0 | 2.4 | 5.6 | 0.0 | 0.3 | 0.9 | 1.9 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 17 | 1 |
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