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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1/2 cup (93g) long grain brown rice |
1/2 cup (80g) wild rice |
2 1/2 cups (593g) water |
4 cups (428g) cauliflower florets |
5 cups (355g) broccoli florets |
28 ounces (794g) diced tomatoes |
30 ounces (851g) green beans |
3 tablespoons (41g) olive oil |
4 (12g) garlic cloves |
2 tablespoons (6g) dried oregano |
2 tablespoons (4g) dried basil |
2 teaspoons (5g) ground black pepper |
1 to taste (0g) salt |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.7 | n/a | 0.5 | 0.4 | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.6 | 0.9 | n/a | 0.4 | 0.5 | 0.2 | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 3 | 1 |
| Ash (g) | 1.4 | 1.2 | 0.6 | 3.3 | 3.3 | 4.0 | 5.6 | 0.0 | 0.2 | 0.5 | 0.6 | 0.2 | n/a | 21 | 3 |
| Aspartic acid (g) | 0.7 | 1.1 | n/a | 0.8 | 0.8 | 1.1 | 2.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 7 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 21.3 | 16.8 | 17.8 | 94.2 | 170.4 | 79.4 | 314.7 | 0.4 | 21.7 | 95.8 | 94.1 | 20.4 | n/a | 947 | 158 |
| Calories | 342.3 | 285.6 | 0.0 | 107.0 | 99.4 | 142.9 | 263.7 | 358.0 | 17.9 | 15.9 | 9.8 | 11.5 | n/a | 1,654 | 276 |
| Calories (kj) | 1,431.9 | 1,195.2 | 0.0 | 445.1 | 415.4 | 587.4 | 1,114.2 | 1,498.1 | 74.8 | 66.4 | 41.0 | 48.3 | n/a | 6,918 | 1,153 |
| Carbohydrates (g) | 71.4 | 59.9 | 0.0 | 21.3 | 18.6 | 30.9 | 59.3 | 0.0 | 4.0 | 4.1 | 2.0 | 2.9 | n/a | 274 | 46 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.3 | 0.4 | 0.1 | 0.2 | 0.2 | 0.5 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 2 | 0 |
| Cystine (g) | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 3.2 | 5.0 | 0.0 | 8.6 | n/a | 9.5 | 23.0 | 0.0 | 0.3 | 2.6 | 1.6 | 1.2 | n/a | 55 | 9 |
| Folate (mcg) | 18.5 | 76.0 | 0.0 | 244.0 | 252.1 | 119.1 | 280.7 | 0.0 | 0.4 | 14.2 | 13.0 | 0.8 | n/a | 1,019 | 170 |
| Folate, DFE (mcg) | 18.5 | 76.0 | 0.0 | 244.0 | 252.1 | 119.1 | 280.7 | 0.0 | 0.4 | 14.2 | 13.0 | 0.8 | n/a | 1,019 | 170 |
| Folate, food (mcg) | 18.5 | 76.0 | 0.0 | 244.0 | 252.1 | 119.1 | 280.7 | 0.0 | 0.4 | 14.2 | 13.0 | 0.8 | n/a | 1,019 | 170 |
| 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 | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | 4.2 | n/a | 10.9 | 11.8 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 27 | 4 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 4.0 | n/a | 9.9 | 12.8 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 27 | 4 |
| Glutamic acid (g) | 1.5 | 2.1 | n/a | 1.1 | 1.3 | 3.4 | 1.6 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 11 | 2 |
| Glycine (g) | 0.4 | 0.5 | n/a | 0.3 | 0.3 | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.2 | 0.3 | n/a | 0.2 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 1.4 | 1.6 | 0.0 | 1.8 | 3.1 | 2.1 | 8.8 | 0.2 | 0.2 | 2.2 | 3.8 | 0.4 | n/a | 26 | 4 |
| Isoleucine (g) | 0.3 | 0.5 | n/a | 0.3 | 0.4 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.6 | 0.8 | n/a | 0.5 | 0.5 | 0.2 | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 4 | 1 |
| Lysine (g) | 0.3 | 0.5 | n/a | 0.9 | 0.5 | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Magnesium (mg) | 132.3 | 141.6 | 5.9 | 64.2 | 88.8 | 87.3 | 212.6 | 0.0 | 3.0 | 16.2 | 29.9 | 7.9 | n/a | 790 | 132 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 1.1 | 0.0 | 0.7 | 0.8 | 0.9 | 1.8 | 0.0 | 0.2 | 0.3 | 0.4 | 0.6 | n/a | 10 | 2 |
| Methionine (g) | 0.2 | 0.4 | n/a | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 1.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 29.5 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 31 | 5 |
| Niacin (mg) | 4.7 | 5.4 | 0.0 | 2.2 | 2.3 | 4.7 | 6.2 | 0.0 | 0.1 | 0.3 | 0.2 | 0.1 | n/a | 26 | 4 |
| Pantothenic acid (mg) | 1.4 | 0.9 | 0.0 | 2.9 | 1.9 | 0.7 | 1.9 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 10 | 2 |
| Phenylalanine (g) | 0.4 | 0.6 | n/a | 0.3 | 0.3 | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
| Phosphorus (mg) | 308.0 | 346.4 | 0.0 | 188.3 | 234.3 | 190.5 | 323.2 | 0.0 | 18.4 | 8.9 | 11.5 | 7.3 | n/a | 1,637 | 273 |
| Phytosterols | n/a | n/a | n/a | 77.0 | n/a | 55.6 | n/a | 89.5 | n/a | 12.2 | 4.5 | 4.2 | n/a | 243 | 40 |
| Polyunsaturated Fat (g) | 1.0 | 0.5 | 0.0 | 0.1 | 0.6 | 0.7 | 1.0 | 4.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 8 | 1 |
| Potassium (mg) | 206.3 | 341.6 | 5.9 | 1,279.7 | 1,153.8 | 1,881.3 | 1,794.7 | 0.4 | 48.1 | 75.6 | 110.5 | 61.1 | n/a | 6,959 | 1,160 |
| Proline (g) | 0.3 | 0.4 | n/a | 0.3 | 0.4 | 0.1 | 0.6 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 2 | 0 |
| Protein (g) | 7.3 | 11.8 | 0.0 | 8.2 | 10.6 | 7.0 | 15.6 | 0.0 | 0.8 | 0.5 | 1.0 | 0.5 | n/a | 63 | 11 |
| Retinol (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 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.2 | 0.0 | 0.3 | 0.4 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
| Saturated Fat (g) | 0.5 | 0.1 | 0.0 | 0.3 | 0.2 | 0.2 | 0.4 | 5.6 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 8 | 1 |
| Selenium (mcg) | 21.6 | 2.2 | 0.0 | 2.6 | 10.7 | 0.0 | 5.1 | 0.0 | 1.7 | 0.3 | 0.1 | 0.2 | n/a | 45 | 7 |
| Serine (g) | 0.4 | 0.6 | n/a | 0.4 | 0.4 | 0.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Sodium (mg) | 6.5 | 5.6 | 17.8 | 128.4 | 95.9 | 39.7 | 51.0 | 0.8 | 2.0 | 1.5 | 3.2 | 0.9 | n/a | 353 | 59 |
| Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | 7.5 | n/a | n/a | n/a | n/a | n/a | n/a | 7 | 1 |
| Sucrose (g) | 0.8 | 0.5 | n/a | 0.0 | n/a | 0.0 | 3.1 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 4 | 1 |
| Sugar (g) | 0.8 | 2.0 | 0.0 | 8.2 | n/a | 20.9 | 27.7 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 60 | 10 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.1 | 0.0 | 0.2 | 0.2 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.3 | 0.4 | n/a | 0.3 | 0.3 | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 1.1 | 0.7 | 0.0 | 0.3 | n/a | 4.3 | 3.5 | 5.8 | 0.0 | 1.1 | 0.4 | 0.0 | n/a | 17 | 3 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 0.9 | n/a | 1.0 | n/a | 0.3 | n/a | 1.5 | 0.0 | 0.3 | n/a | 4 | 1 |
| Total Fat (g) | 2.7 | 0.9 | 0.0 | 1.2 | 1.2 | 1.6 | 1.9 | 40.5 | 0.1 | 0.3 | 0.2 | 0.1 | n/a | 51 | 8 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.5 | n/a | 0.2 | 0.2 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Valine (g) | 0.4 | 0.7 | n/a | 0.5 | 0.5 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 15.2 | 0.0 | 0.0 | 10,650.0 | 6,612.2 | 5,868.9 | 0.0 | 1.1 | 102.1 | 31.2 | 25.2 | n/a | 23,306 | 3,884 |
| Vitamin A, RAE (mcg) | 0.0 | 0.8 | 0.0 | 0.0 | 532.5 | 333.4 | 297.7 | 0.0 | 0.0 | 5.1 | 1.6 | 1.2 | n/a | 1,172 | 195 |
| Vitamin B-12 (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 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.3 | 0.0 | 0.8 | 0.6 | 0.6 | 1.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 4 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 206.3 | 330.9 | 108.7 | 103.8 | 0.0 | 3.7 | 0.1 | 0.0 | 0.0 | n/a | 754 | 126 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 9.6 | 6.2 | 591.9 | 394.1 | 321.9 | 750.3 | 768.2 | 0.0 | 7.0 | 0.6 | 0.4 | 0.6 | n/a | 2,851 | 475 |
| Zinc (mg) | 1.9 | 4.8 | 0.0 | 1.2 | 1.4 | 1.3 | 2.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.1 | n/a | 13 | 2 |
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.