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.
6 cups (1,422g) water |
1 1/2 cups (356g) water |
2 cups (320g) wild rice |
3/4 cup (139g) long grain rice |
1 1/2 cups (164g) pecans |
1 cup (60g) fresh parsley |
1/2 cup (65g) dried apricots |
1/2 cup (50g) dried cranberries |
1/4 cup (54g) olive oil |
2 tablespoons (27g) olive oil |
3 tablespoons (30g) shallots |
3 tablespoons (45g) orange juice |
2 tablespoons (32g) balsamic vinegar |
1 1/2 teaspoons (8g) Dijon mustard |
2 (6g) garlic cloves |
3/4 teaspoon (5g) salt |
3/4 teaspoon (2g) fresh black pepper |
Total | 1 serving | |
Alanine | n/a | n/a | 2.6 | 0.6 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Alcohol (g) | 0.0 | 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 |
Arginine | n/a | n/a | 3.6 | 0.8 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
Ash (g) | 1.4 | 0.4 | 4.9 | 0.9 | 2.4 | 1.3 | 1.7 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.3 | 0.1 | 4.5 | 0.1 | 19 | 2 |
Aspartic acid | n/a | n/a | 4.5 | 0.9 | 1.5 | 0.2 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | 145.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 146 | 12 |
Caffeine (mg) | 0.0 | 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 |
Calcium (mg) | 42.7 | 10.7 | 67.2 | 38.9 | 114.5 | 82.8 | 35.8 | 4.0 | 0.5 | 0.3 | 11.1 | 4.9 | 8.6 | 4.4 | 10.9 | 1.1 | 7.6 | 446 | 37 |
Calories | 0.0 | 0.0 | 1,142.4 | 506.4 | 1,129.8 | 21.6 | 156.7 | 23.0 | 477.4 | 238.7 | 21.6 | 20.1 | 28.2 | 5.0 | 8.9 | 0.0 | 4.3 | 3,784 | 315 |
Calories (kj) | 0.0 | 0.0 | 4,780.8 | 2,118.7 | 4,723.5 | 90.6 | 655.9 | 97.0 | 1,997.5 | 998.7 | 90.6 | 83.9 | 118.1 | 20.9 | 37.4 | 0.0 | 18.1 | 15,832 | 1,319 |
Campesterol | n/a | n/a | n/a | n/a | 8.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
Carbohydrates (g) | 0.0 | 0.0 | 239.7 | 110.9 | 22.7 | 3.8 | 40.7 | 6.1 | 0.0 | 0.0 | 5.0 | 4.6 | 5.4 | 0.4 | 2.0 | 0.0 | 1.1 | 443 | 37 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.1 | 0.0 | 1.7 | 0.3 | 2.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Cystine | n/a | n/a | 0.6 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.0 | 19.8 | 1.8 | 15.7 | 2.0 | 4.7 | 2.3 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.2 | 0.1 | 0.0 | 0.4 | 47 | 4 |
Folate (mcg) | 0.0 | 0.0 | 304.0 | 320.5 | 36.0 | 91.2 | 6.5 | 0.5 | 0.0 | 0.0 | 10.2 | 13.4 | n/a | 0.5 | 0.2 | 0.0 | 0.3 | 783 | 65 |
Folate, DFE (mcg) | 0.0 | 0.0 | 304.0 | 537.0 | 36.0 | 91.2 | 6.5 | 0.5 | 0.0 | 0.0 | 10.2 | 13.4 | n/a | 0.5 | 0.2 | 0.0 | 0.3 | 1,000 | 83 |
Folate, food (mcg) | 0.0 | 0.0 | 304.0 | 11.1 | 36.0 | 91.2 | 6.5 | 0.5 | 0.0 | 0.0 | 10.2 | 13.4 | n/a | 0.5 | 0.2 | 0.0 | 0.3 | 474 | 39 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 309.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 309 | 26 |
Fructose | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 8.1 | 0.3 | n/a | n/a | n/a | n/a | 2.4 | 0.0 | n/a | n/a | 0.0 | 11 | 1 |
Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 21.5 | 1.6 | n/a | n/a | n/a | n/a | 2.4 | 0.0 | n/a | n/a | 0.0 | 26 | 2 |
Glutamic acid | n/a | n/a | 8.2 | 1.9 | 3.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 14 | 1 |
Glycine | n/a | n/a | 2.2 | 0.5 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Histidine | n/a | n/a | 1.2 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Iron (mg) | 0.0 | 0.0 | 6.3 | 6.0 | 4.1 | 3.7 | 1.7 | 0.1 | 0.3 | 0.2 | 0.4 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.2 | 23 | 2 |
Isoleucine | n/a | n/a | 2.0 | 0.4 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Lactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Leucine | n/a | n/a | 3.3 | 0.8 | 1.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Lysine | n/a | n/a | 2.0 | 0.4 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Magnesium (mg) | 14.2 | 3.6 | 566.4 | 34.7 | 197.8 | 30.0 | 20.8 | 3.0 | 0.0 | 0.0 | 6.3 | 4.9 | 3.8 | 3.7 | 1.5 | 0.0 | 2.9 | 894 | 74 |
Maltose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 0.0 | 0.0 | 4.3 | 1.5 | 7.4 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 14 | 1 |
Methionine | n/a | n/a | 1.4 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.5 | 0.3 | 66.7 | 0.2 | 0.0 | 0.0 | 39.4 | 19.7 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 127 | 11 |
Niacin (mg) | 0.0 | 0.0 | 21.5 | 5.8 | 1.9 | 0.8 | 1.7 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 32 | 3 |
Pantothenic acid (mg) | 0.0 | 0.0 | 3.4 | 1.4 | 1.4 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
Phenylalanine | n/a | n/a | 2.3 | 0.5 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Phosphorus (mg) | 0.0 | 0.0 | 1,385.6 | 159.6 | 452.9 | 34.8 | 46.2 | 6.5 | 0.0 | 0.0 | 18.0 | 7.6 | 6.1 | 8.0 | 9.2 | 0.0 | 2.7 | 2,137 | 178 |
Phytosterols | n/a | n/a | n/a | n/a | 166.8 | 3.0 | n/a | n/a | 119.3 | 59.7 | 1.5 | n/a | n/a | n/a | n/a | 0.0 | 1.6 | 352 | 29 |
Polyunsaturated Fat (g) | 0.0 | 0.0 | 2.2 | 0.2 | 35.3 | 0.1 | 0.0 | 0.0 | 5.7 | 2.8 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 47 | 4 |
Potassium (mg) | 14.2 | 3.6 | 1,366.4 | 159.6 | 670.4 | 332.4 | 755.3 | 42.5 | 0.5 | 0.3 | 100.2 | 89.3 | 35.8 | 10.4 | 24.1 | 0.4 | 22.9 | 3,628 | 302 |
Proline | n/a | n/a | 1.7 | 0.5 | 0.6 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Protein (g) | 0.0 | 0.0 | 47.1 | 9.9 | 15.0 | 1.8 | 2.2 | 0.2 | 0.0 | 0.0 | 0.8 | 0.3 | 0.2 | 0.3 | 0.4 | 0.0 | 0.2 | 78 | 7 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.8 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.0 | 0.0 | 0.5 | 0.2 | 10.1 | 0.1 | 0.0 | 0.0 | 7.5 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 22 | 2 |
Selenium (mcg) | 0.0 | 0.0 | 9.0 | 21.0 | 6.2 | 0.1 | 1.4 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 2.5 | 0.9 | 0.0 | 0.1 | 41 | 3 |
Serine | n/a | n/a | 2.5 | 0.5 | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Sodium (mg) | 42.7 | 10.7 | 22.4 | 6.9 | 0.0 | 33.6 | 6.5 | 1.0 | 1.1 | 0.5 | 3.6 | 0.4 | 7.4 | 85.1 | 1.0 | 1,744.1 | 0.3 | 1,967 | 164 |
Starch | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | 4.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
Sucrose | n/a | n/a | 2.1 | 0.1 | 6.4 | n/a | 5.1 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 14 | 1 |
Sugar (g) | 0.0 | 0.0 | 8.0 | 0.2 | 6.5 | 0.5 | 34.7 | 2.0 | 0.0 | 0.0 | n/a | 3.7 | 4.8 | 0.1 | 0.1 | 0.0 | 0.0 | 61 | 5 |
Theobromine (mg) | 0.0 | 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 |
Thiamin (mg) | 0.0 | 0.0 | 0.4 | 0.8 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Threonine | n/a | n/a | 1.5 | 0.4 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 2.6 | 0.2 | 2.3 | 0.5 | 2.8 | 0.6 | 7.7 | 3.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 21 | 2 |
Tocopherol, beta | n/a | n/a | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Tocopherol, delta | n/a | n/a | n/a | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | n/a | 40.0 | 0.3 | 0.1 | 0.0 | 0.4 | 0.2 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.1 | 41 | 3 |
Total Fat (g) | 0.0 | 0.0 | 3.5 | 0.9 | 117.7 | 0.5 | 0.3 | 0.1 | 54.0 | 27.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 204 | 17 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Tryptophan | n/a | n/a | 0.6 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tyrosine | n/a | n/a | 2.0 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Valine | n/a | n/a | 2.7 | 0.6 | 0.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 60.8 | 0.0 | 91.6 | 5,054.4 | 2,342.6 | 30.0 | 0.0 | 0.0 | 357.0 | 89.3 | 0.0 | 5.3 | 0.5 | 0.0 | 9.4 | 8,041 | 670 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 3.2 | 0.0 | 4.9 | 252.6 | 117.0 | 1.5 | 0.0 | 0.0 | 18.0 | 4.5 | 0.0 | 0.3 | 0.0 | 0.0 | 0.5 | 402 | 34 |
Vitamin B-12 (mcg) | 0.0 | 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 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 1.3 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 79.8 | 0.7 | 6.7 | 0.0 | 0.0 | 2.4 | 22.3 | 0.0 | 0.1 | 1.9 | 0.0 | 0.0 | 116 | 10 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 1,420.6 | 355.1 | 24.8 | 16.1 | 5.8 | 52.6 | 20.1 | 43.6 | 0.0 | 0.0 | 23.9 | 39.4 | 24.5 | 6.2 | 3.5 | 0.0 | 0.2 | 2,036 | 170 |
Zinc (mg) | 0.0 | 0.0 | 19.1 | 1.5 | 7.4 | 0.6 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 29 | 2 |
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