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 large (150g) red onions |
1/4 cup (0g) fat-free red wine vinaigrette |
30 ounces (851g) chickpeas |
1/3 cup (39g) walnuts |
1/4 cup (29g) toasted wheat germ |
1/4 cup (15g) fresh parsley |
2 (100g) eggs |
1 teaspoon (2g) curry powder |
1/2 teaspoon (1g) pepper |
1/3 cup (85g) fat-free mayonnaise |
2 teaspoons (10g) Dijon mustard |
6 (258g) hamburger buns with sesame seeds |
6 (144g) lettuce leaves |
3 tablespoons (8g) fresh basil leaves |
Total | 1 serving | |
| Alanine (g) | 0.0 | n/a | 1.8 | 0.3 | 0.4 | 0.0 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.8 | 0.1 | 0.0 | 4 | 1 |
| Alcohol (g) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.2 | n/a | 4.0 | 0.9 | 0.5 | 0.0 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.8 | 0.1 | 0.0 | 7 | 1 |
| Ash (g) | 0.5 | n/a | 13.7 | 0.7 | 1.2 | 0.3 | 1.1 | 0.1 | 0.1 | 1.9 | 0.4 | 5.2 | 0.9 | 0.1 | 26 | 4 |
| Aspartic acid (g) | 0.1 | n/a | 5.0 | 0.7 | 0.6 | 0.0 | 1.3 | n/a | 0.0 | n/a | 0.0 | 1.1 | 0.2 | 0.0 | 9 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | 24.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 25 | 4 |
| Caffeine (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 34.5 | n/a | 272.2 | 38.2 | 11.2 | 20.7 | 56.0 | 9.6 | 5.1 | 5.1 | 5.8 | 356.0 | 51.8 | 14.1 | 880 | 147 |
| Calories | 60.0 | n/a | 1,012.2 | 254.8 | 103.5 | 5.4 | 143.0 | 6.5 | 2.9 | 59.7 | 6.7 | 719.8 | 21.6 | 1.8 | 2,398 | 400 |
| Calories (kj) | 249.0 | n/a | 4,227.3 | 1,066.8 | 433.0 | 22.7 | 599.0 | 27.2 | 12.1 | 249.8 | 27.8 | 3,010.9 | 89.3 | 7.5 | 10,022 | 1,670 |
| Campesterol | n/a | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Carbohydrates (g) | 14.0 | n/a | 192.3 | 5.3 | 14.9 | 0.9 | 0.7 | 1.2 | 0.7 | 10.6 | 0.5 | 127.6 | 4.1 | 0.2 | 373 | 62 |
| Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 0.0 | 0.0 | 8.5 | 0.0 | 0.0 | 0.0 | 0.0 | 381 | 63 |
| Copper (mg) | 0.1 | n/a | 1.5 | 0.6 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 3 | 1 |
| Cystine (g) | 0.0 | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 2.6 | n/a | 37.4 | 2.6 | 3.8 | 0.5 | 0.0 | 0.7 | 0.3 | 1.7 | 0.3 | 5.4 | 1.9 | 0.1 | 57 | 10 |
| Folate (mcg) | 28.5 | n/a | 569.9 | 38.2 | 80.8 | 22.8 | 47.0 | 3.1 | 0.2 | n/a | 0.7 | 286.4 | 54.7 | 5.4 | 1,138 | 190 |
| Folate, DFE (mcg) | 28.5 | n/a | 569.9 | 38.2 | 80.8 | 22.8 | 47.0 | 3.1 | 0.2 | n/a | 0.7 | 438.6 | 54.7 | 5.4 | 1,290 | 215 |
| Folate, food (mcg) | 28.5 | n/a | 569.9 | 38.2 | 80.8 | 22.8 | 47.0 | 3.1 | 0.2 | n/a | 0.7 | 69.7 | 54.7 | 5.4 | 921 | 153 |
| Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 216.7 | 0.0 | 0.0 | 217 | 36 |
| Fructose (g) | 1.9 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5.9 | 0.6 | 0.0 | 8 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 3.0 | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 6.8 | 0.5 | 0.0 | 11 | 2 |
| Glutamic acid (g) | 0.4 | n/a | 7.4 | 1.1 | 1.1 | 0.0 | 1.7 | n/a | 0.0 | n/a | 0.1 | 7.3 | 0.3 | 0.0 | 19 | 3 |
| Glycine (g) | 0.0 | n/a | 1.8 | 0.3 | 0.4 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.8 | 0.1 | 0.0 | 4 | 1 |
| Histidine (g) | 0.0 | n/a | 1.2 | 0.2 | 0.2 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.3 | n/a | 11.5 | 1.1 | 1.8 | 0.9 | 1.8 | 0.6 | 0.1 | 0.1 | 0.2 | 8.6 | 1.2 | 0.3 | 28 | 5 |
| Isoleucine (g) | 0.0 | n/a | 1.8 | 0.2 | 0.2 | 0.0 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.9 | 0.1 | 0.0 | 4 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 1 | 0 |
| Leucine (g) | 0.0 | n/a | 3.0 | 0.5 | 0.5 | 0.0 | 1.1 | n/a | 0.0 | n/a | 0.0 | 1.6 | 0.1 | 0.0 | 7 | 1 |
| Lysine (g) | 0.1 | n/a | 2.8 | 0.2 | 0.4 | 0.0 | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.1 | 0.0 | 5 | 1 |
| Magnesium (mg) | 15.0 | n/a | 246.7 | 61.6 | 68.7 | 7.5 | 12.0 | 5.1 | 2.0 | n/a | 4.9 | 54.2 | 18.7 | 5.1 | 501 | 84 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.9 | 0.0 | 0.0 | 3 | 0 |
| Manganese (mg) | 0.2 | n/a | 5.1 | 1.3 | 3.8 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.7 | 0.4 | 0.1 | 12 | 2 |
| Methionine (g) | 0.0 | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | n/a | 2.2 | 3.5 | 0.4 | 0.0 | 3.7 | 0.1 | 0.0 | n/a | 0.3 | 2.9 | 0.0 | 0.0 | 13 | 2 |
| Niacin (mg) | 0.2 | n/a | 1.2 | 0.4 | 2.0 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 10.7 | 0.5 | 0.1 | 15 | 3 |
| Pantothenic acid (mg) | 0.2 | n/a | 2.5 | 0.2 | 0.6 | 0.1 | 1.5 | n/a | 0.0 | n/a | 0.0 | 0.9 | 0.2 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 0.0 | n/a | 2.3 | 0.3 | 0.3 | 0.0 | 0.7 | n/a | 0.0 | n/a | 0.0 | 1.1 | 0.1 | 0.0 | 5 | 1 |
| Phosphorus (mg) | 43.5 | n/a | 765.5 | 134.8 | 242.1 | 8.7 | 198.0 | 7.0 | 1.8 | 23.0 | 10.6 | 160.0 | 41.8 | 4.5 | 1,641 | 274 |
| Phytosterols (mg) | 22.5 | n/a | n/a | 28.1 | n/a | 0.8 | n/a | 1.4 | 1.1 | n/a | n/a | 0.0 | 54.7 | n/a | 109 | 18 |
| Polyunsaturated Fat (g) | 0.0 | n/a | 4.3 | 18.4 | 1.7 | 0.0 | 1.9 | 0.1 | 0.0 | n/a | 0.1 | 5.1 | 0.1 | 0.0 | 32 | 5 |
| Potassium (mg) | 219.0 | n/a | 1,463.0 | 171.8 | 256.5 | 83.1 | 138.0 | 30.9 | 15.3 | 42.6 | 13.8 | 242.5 | 279.4 | 23.5 | 2,979 | 497 |
| Proline (g) | 0.0 | n/a | 1.7 | 0.3 | 0.4 | 0.0 | 0.5 | n/a | 0.0 | n/a | 0.0 | 2.4 | 0.1 | 0.0 | 5 | 1 |
| Protein (g) | 1.7 | n/a | 42.1 | 5.9 | 6.7 | 0.4 | 12.6 | 0.3 | 0.1 | 0.2 | 0.4 | 24.5 | 2.0 | 0.3 | 97 | 16 |
| Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 160 | 27 |
| Riboflavin (mg) | 0.0 | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.1 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.1 | n/a | 1.0 | 2.4 | 0.5 | 0.0 | 3.1 | 0.0 | 0.0 | 0.4 | 0.0 | 2.8 | 0.0 | 0.0 | 10 | 2 |
| Selenium (mcg) | 0.8 | n/a | 23.8 | 1.9 | 22.8 | 0.0 | 30.7 | 0.3 | 0.1 | n/a | 3.3 | 50.3 | 0.9 | 0.0 | 135 | 22 |
| Serine (g) | 0.0 | n/a | 2.1 | 0.4 | 0.3 | 0.0 | 1.0 | n/a | 0.0 | n/a | 0.0 | 1.1 | 0.1 | 0.0 | 5 | 1 |
| Sodium (mg) | 6.0 | n/a | 2,543.2 | 0.8 | 3.5 | 8.4 | 142.0 | 1.0 | 0.2 | 639.4 | 113.5 | 1,235.8 | 40.3 | 0.3 | 4,734 | 789 |
| Starch (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 105.2 | 0.0 | n/a | 105 | 18 |
| Stigmasterol | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 1.5 | n/a | n/a | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Sugar (g) | 6.4 | n/a | n/a | 1.0 | n/a | 0.1 | 0.4 | 0.1 | 0.0 | 5.8 | 0.1 | 16.1 | 1.1 | 0.0 | 31 | 5 |
| Theobromine (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | n/a | 0.2 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.0 | 0.1 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | n/a | 1.6 | 0.2 | 0.3 | 0.0 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.7 | 0.1 | 0.0 | 3 | 1 |
| Tocopherol, alpha (mg) | 0.0 | n/a | n/a | 0.3 | n/a | 0.1 | 1.1 | 0.4 | 0.0 | n/a | 0.0 | 0.2 | 0.3 | 0.1 | 3 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.7 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 8.1 | n/a | 0.1 | 0.5 | 0.0 | 0.1 | n/a | 0.2 | n/a | 0.6 | 0.0 | 10 | 2 |
| Total Fat (g) | 0.2 | n/a | 9.7 | 25.4 | 2.8 | 0.1 | 9.5 | 0.3 | 0.0 | 2.3 | 0.4 | 11.2 | 0.2 | 0.1 | 62 | 10 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | n/a | 1.0 | 0.2 | 0.2 | 0.0 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 3 | 0 |
| Valine (g) | 0.0 | n/a | 1.8 | 0.3 | 0.3 | 0.0 | 0.9 | n/a | 0.0 | n/a | 0.0 | 1.0 | 0.1 | 0.0 | 4 | 1 |
| Vitamin A, IU (IU) | 3.0 | n/a | 178.6 | 7.8 | 0.0 | 1,263.6 | 540.0 | 19.7 | 6.3 | 84.4 | 7.1 | 0.0 | 10,663.2 | 419.4 | 13,193 | 2,199 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 8.5 | 0.4 | 0.0 | 63.2 | 160.0 | 1.0 | 0.3 | n/a | 0.4 | 0.0 | 532.8 | 21.0 | 788 | 131 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.2 | n/a | 4.0 | 0.2 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 5 | 1 |
| Vitamin C (mg) | 11.1 | n/a | 32.3 | 0.5 | 0.0 | 20.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 13.2 | 1.4 | 79 | 13 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 82 | 14 |
| Water (g) | 133.7 | n/a | 592.8 | 1.6 | 3.2 | 13.2 | 76.2 | 0.2 | 0.1 | 69.7 | 8.3 | 89.5 | 136.8 | 7.3 | 1,132 | 189 |
| Zinc (mg) | 0.3 | n/a | 9.0 | 1.2 | 3.5 | 0.2 | 1.3 | 0.1 | 0.0 | n/a | 0.1 | 1.7 | 0.3 | 0.1 | 18 | 3 |
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