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 cup (185g) brown rice |
2 cups (474g) water |
1 cup (172g) black beans |
1 to taste (0g) black rice |
1 cup (150g) potatoes |
1 cup (133g) sweet potatoes |
1 cup (113g) squash |
1 (3g) garlic cloves |
1 cup (170g) beets |
1 cup (67g) kale |
1 to taste (0g) olive oil |
1 to taste (7g) nutritional yeast |
1 to taste (0g) soy sauce |
1 to taste (0g) black sesame seeds |
Total | 1 serving | |
| Alanine (g) | 0.9 | n/a | 0.6 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 1.1 | n/a | 0.9 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 3 | 1 |
| Ash (g) | 2.8 | 0.5 | 2.0 | n/a | 1.6 | 1.3 | 0.7 | 0.0 | 1.9 | 1.0 | n/a | n/a | n/a | n/a | 12 | 6 |
| Aspartic acid (g) | 1.4 | n/a | 1.8 | n/a | 0.7 | 0.5 | 0.2 | 0.0 | 0.2 | 0.2 | n/a | n/a | n/a | n/a | 5 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 42.6 | 14.2 | 46.4 | n/a | 18.0 | 39.9 | 17.0 | 5.4 | 27.2 | 90.5 | n/a | n/a | n/a | n/a | 301 | 151 |
| Calories | 684.5 | 0.0 | 227.0 | n/a | 115.5 | 114.4 | 18.1 | 4.5 | 74.8 | 33.5 | n/a | n/a | n/a | n/a | 1,272 | 636 |
| Calories (kj) | 2,863.8 | 0.0 | 949.4 | n/a | 481.5 | 477.5 | 78.0 | 18.7 | 312.8 | 139.4 | n/a | n/a | n/a | n/a | 5,321 | 2,661 |
| Carbohydrates (g) | 142.9 | 0.0 | 40.8 | n/a | 26.2 | 26.8 | 3.8 | 1.0 | 16.9 | 6.7 | n/a | n/a | n/a | n/a | 265 | 133 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Copper (mg) | 0.5 | 0.0 | 0.4 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | 2 | 1 |
| Cystine (g) | 0.2 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 6.5 | 0.0 | 15.0 | n/a | 3.3 | 4.0 | 1.2 | 0.1 | 3.4 | 1.3 | n/a | n/a | n/a | n/a | 35 | 17 |
| Folate (mcg) | 37.0 | 0.0 | 256.3 | n/a | 24.0 | 14.6 | 32.8 | 0.1 | 136.0 | 19.4 | n/a | n/a | n/a | n/a | 520 | 260 |
| Folate, DFE (mcg) | 37.0 | 0.0 | 256.3 | n/a | 24.0 | 14.6 | 32.8 | 0.1 | 136.0 | 19.4 | n/a | n/a | n/a | n/a | 520 | 260 |
| Folate, food (mcg) | 37.0 | 0.0 | 256.3 | n/a | 24.0 | 14.6 | 32.8 | 0.1 | 136.0 | 19.4 | n/a | n/a | n/a | n/a | 520 | 260 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.4 | 0.9 | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.5 | 1.3 | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Glutamic acid (g) | 3.0 | n/a | 2.3 | n/a | 0.5 | 0.2 | 0.1 | 0.0 | 0.8 | 0.3 | n/a | n/a | n/a | n/a | 7 | 4 |
| Glycine (g) | 0.7 | n/a | 0.6 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Histidine (g) | 0.4 | n/a | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 1 |
| Iron (mg) | 2.7 | 0.0 | 3.6 | n/a | 1.2 | 0.8 | 0.4 | 0.1 | 1.3 | 1.1 | n/a | n/a | n/a | n/a | 11 | 6 |
| Isoleucine (g) | 0.6 | n/a | 0.7 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.2 | n/a | 1.2 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | 3 | 2 |
| Lysine (g) | 0.6 | n/a | 1.0 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Magnesium (mg) | 264.6 | 4.7 | 120.4 | n/a | 34.5 | 33.3 | 19.2 | 0.8 | 39.1 | 22.8 | n/a | n/a | n/a | n/a | 539 | 270 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 6.9 | 0.0 | 0.8 | n/a | 0.2 | 0.3 | 0.2 | 0.1 | 0.6 | 0.5 | n/a | n/a | n/a | n/a | 10 | 5 |
| Methionine (g) | 0.3 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Niacin (mg) | 9.4 | 0.0 | 0.9 | n/a | 1.6 | 0.7 | 0.6 | 0.0 | 0.6 | 0.7 | n/a | n/a | n/a | n/a | 14 | 7 |
| Pantothenic acid (mg) | 2.8 | 0.0 | 0.4 | n/a | 0.4 | 1.1 | 0.2 | 0.0 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 5 | 3 |
| Phenylalanine (g) | 0.8 | n/a | 0.8 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Phosphorus (mg) | 616.1 | 0.0 | 240.8 | n/a | 85.5 | 62.5 | 42.9 | 4.6 | 64.6 | 37.5 | n/a | n/a | n/a | n/a | 1,155 | 577 |
| Phytosterols | n/a | n/a | n/a | n/a | 7.5 | 16.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 23 | 12 |
| Polyunsaturated Fat (g) | 1.9 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | 3 | 1 |
| Potassium (mg) | 412.6 | 4.7 | 610.6 | n/a | 631.5 | 448.2 | 296.1 | 12.0 | 518.5 | 299.5 | n/a | n/a | n/a | n/a | 3,234 | 1,617 |
| Proline (g) | 0.7 | n/a | 0.6 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Protein (g) | 14.7 | 0.0 | 15.2 | n/a | 3.0 | 2.1 | 1.4 | 0.2 | 2.9 | 2.2 | n/a | n/a | n/a | n/a | 42 | 21 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 1.1 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Selenium (mcg) | 43.3 | 0.0 | 2.1 | n/a | 0.5 | 0.8 | 0.2 | 0.4 | 1.2 | 0.6 | n/a | n/a | n/a | n/a | 49 | 25 |
| Serine (g) | 0.8 | n/a | 0.8 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Sodium (mg) | 13.0 | 14.2 | 1.7 | n/a | 9.0 | 73.2 | 2.3 | 0.5 | 130.9 | 28.8 | n/a | n/a | n/a | n/a | 274 | 137 |
| Starch | n/a | n/a | n/a | n/a | 23.2 | 16.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 40 | 20 |
| Sucrose (g) | 1.6 | n/a | n/a | n/a | 0.3 | 3.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 3 |
| Sugar (g) | 1.6 | 0.0 | n/a | n/a | 1.2 | 5.6 | 2.5 | 0.0 | 13.5 | n/a | n/a | n/a | n/a | n/a | 24 | 12 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.7 | 0.0 | 0.4 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Threonine (g) | 0.5 | n/a | 0.6 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 2.2 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 5.4 | 0.0 | 0.9 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.3 | 0.5 | n/a | n/a | n/a | n/a | 8 | 4 |
| Tryptophan (g) | 0.2 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.6 | n/a | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 1 | 1 |
| Valine (g) | 0.9 | n/a | 0.8 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 2 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 10.3 | n/a | 3.0 | 18,868.7 | 226.0 | 0.3 | 59.5 | 10,301.9 | n/a | n/a | n/a | n/a | 29,470 | 14,735 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 943.0 | 11.3 | 0.0 | 3.4 | 515.2 | n/a | n/a | n/a | n/a | 1,473 | 736 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.9 | 0.0 | 0.1 | n/a | 0.4 | 0.3 | 0.2 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | 2 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | n/a | 29.6 | 3.2 | 19.2 | 0.9 | 6.1 | 80.4 | n/a | n/a | n/a | n/a | 139 | 70 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Water (g) | 19.2 | 473.5 | 113.1 | n/a | 119.0 | 102.8 | 106.9 | 1.8 | 148.0 | 56.6 | n/a | n/a | n/a | n/a | 1,141 | 570 |
| Zinc (mg) | 3.7 | 0.0 | 1.9 | n/a | 0.4 | 0.4 | 0.3 | 0.0 | 0.6 | 0.3 | n/a | n/a | n/a | n/a | 8 | 4 |
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.