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Nutritional Facts: Black Bean and Spinach Pie

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 teaspoon (5g)
canola oil
1/2 cup (80g)
shallots
1/2 cup (75g)
red peppers
1/2 cup (75g)
green peppers
2 (6g)
garlic cloves
540 ml (387g)
black beans
1/4 cup (14g)
sun-dried tomatoes
300 g (300g)
frozen spinach
125 g (125g)
cream cheese
1/4 cup (58g)
sour cream
1/2 teaspoon (1g)
cumin
1/2 teaspoon (1g)
chili powder
1/2 teaspoon (0g)
oregano
1/4 teaspoon (0g)
cayenne pepper
1/3 cup (0g)
asiago cheese
2 tablespoons (17g)
pine nuts
1 cup (125g)
all-purpose flour
1/4 teaspoon (2g)
salt
1/2 teaspoon (2g)
baking powder
1 tablespoon (7g)
wheat germ
2 tablespoons (0g)
asiago cheese
2 tablespoons (28g)
margarine
1/2 cup (122g)
milk
1/4 teaspoon (1g)
lemon juice
1 (50g)
eggs
Total 1 serving
Alanine n/a 0.1 0.0 0.0 0.0 1.4 0.1 0.7 0.2 0.1 n/a 0.0 0.0 n/a n/a 0.1 0.4 0.0 n/a 0.1 n/a 0.0 0.1 n/a 0.4 4 1
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a 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 n/a n/a n/a 0.0 0.0 0.0 0 0
Arginine n/a 0.1 0.0 0.0 0.0 2.1 0.0 1.4 0.3 0.1 n/a 0.0 0.0 n/a n/a 0.4 0.5 0.0 n/a 0.1 n/a 0.0 0.1 n/a 0.4 6 1
Ash (g) 0.0 0.6 0.4 0.3 0.1 4.5 1.7 4.3 1.7 0.5 0.1 0.2 0.0 0.0 n/a 0.4 0.6 1.5 1.7 0.3 n/a 0.6 0.9 0.0 0.5 21 5
Aspartic acid n/a 0.2 0.2 0.2 0.0 4.1 0.3 1.3 0.6 0.1 n/a 0.0 0.0 n/a n/a 0.2 0.5 0.0 n/a 0.1 n/a 0.0 0.3 n/a 0.7 9 2
Beta-sitosterol (mg) 18.6 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 19 5
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 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 n/a n/a n/a n/a 0.0 0.0 0 0
Calcium (mg) 0.0 29.6 5.2 7.5 10.9 104.5 14.9 387.0 122.7 63.3 9.8 4.5 2.7 0.7 n/a 2.7 18.8 0.4 169.4 2.8 n/a 8.5 145.2 0.1 28.0 1,139 285
Calories 39.8 57.6 23.1 14.9 8.9 510.9 34.8 87.0 428.3 111.0 3.9 3.8 0.4 1.4 n/a 113.6 455.0 0.0 1.2 25.9 n/a 202.8 78.1 0.3 71.5 2,274 569
Calories (kj) 166.5 241.6 96.1 62.6 37.4 2,136.4 145.7 360.0 1,791.9 465.2 16.5 15.9 1.9 6.0 n/a 475.2 1,903.8 0.0 4.9 108.2 n/a 848.0 327.0 1.2 299.5 9,511 2,378
Campesterol (mg) 10.8 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 11 3
Carbohydrates (g) 0.0 13.4 4.5 3.5 2.0 91.8 7.5 12.6 5.1 1.7 0.5 0.7 0.1 0.3 n/a 2.2 95.4 0.0 0.6 3.7 n/a 0.3 5.7 0.1 0.4 252 63
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 137.7 29.9 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 17.1 0.0 186.0 371 93
Copper (mg) 0.0 0.1 0.0 0.0 0.0 0.8 0.2 0.4 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.2 0.0 0.0 0.1 n/a n/a 0.0 0.0 0.0 2 1
Cystine n/a n/a 0.0 0.0 0.0 0.4 0.0 0.1 0.1 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.3 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.1 1 0
Dietary Fiber (g) 0.0 n/a 1.6 1.3 0.1 33.7 1.7 8.7 0.0 0.0 0.1 0.5 0.1 0.1 n/a 0.6 3.4 0.0 0.0 0.9 n/a 0.0 0.0 0.0 0.0 53 13
Folate (mcg) 0.0 27.2 34.3 7.5 0.2 576.7 9.2 435.0 13.8 4.0 0.1 0.4 0.4 0.5 n/a 5.7 32.5 0.0 0.0 20.2 n/a 0.3 6.1 0.3 23.5 1,198 299
Folate, DFE (mcg) 0.0 27.2 34.3 7.5 0.2 576.7 9.2 435.0 13.8 4.0 0.1 0.4 0.4 0.5 n/a 5.7 32.5 0.0 0.0 20.2 n/a 0.3 6.1 0.3 23.5 1,198 299
Folate, food (mcg) 0.0 27.2 34.3 7.5 0.2 576.7 9.2 435.0 13.8 4.0 0.1 0.4 0.4 0.5 n/a 5.7 32.5 0.0 0.0 20.2 n/a 0.3 6.1 0.3 23.5 1,198 299
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 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 1.7 0.8 n/a n/a n/a 0.5 0.0 0.0 n/a 0.1 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 3 1
Galactose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Glucose (dextrose) n/a n/a 1.4 0.9 n/a n/a n/a 0.7 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.2 3 1
Glutamic acid n/a 0.4 0.2 0.1 0.0 5.2 0.7 1.5 1.6 0.3 n/a 0.0 0.0 n/a n/a 0.5 4.3 0.0 n/a 0.3 n/a 0.1 0.8 n/a 0.8 17 4
Glycine n/a 0.1 0.0 0.0 0.0 1.3 0.0 0.7 0.2 0.0 n/a 0.0 0.0 n/a n/a 0.1 0.5 0.0 n/a 0.1 n/a 0.0 0.1 n/a 0.2 3 1
Histidine n/a 0.0 0.0 0.0 0.0 1.0 0.0 0.1 0.2 0.0 n/a 0.0 0.0 n/a n/a 0.1 0.3 0.0 n/a 0.0 n/a 0.0 0.1 n/a 0.2 2 1
Hydroxyproline 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 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
Iron (mg) 0.0 1.0 0.3 0.3 0.1 8.1 1.2 5.7 0.5 0.1 0.7 0.2 0.1 0.0 n/a 0.9 1.5 0.0 0.3 0.4 n/a 0.0 0.1 0.0 0.9 22 6
Isoleucine n/a 0.1 0.0 0.0 0.0 1.5 0.0 0.4 0.4 0.1 n/a 0.0 0.0 n/a n/a 0.1 0.4 0.0 n/a 0.1 n/a 0.0 0.2 n/a 0.3 4 1
Lactose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 4.0 2.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 6 2
Leucine n/a 0.1 0.0 0.0 0.0 2.7 0.1 0.6 0.8 0.2 n/a 0.0 0.0 n/a n/a 0.2 0.9 0.0 n/a 0.1 n/a 0.0 0.4 n/a 0.5 7 2
Lysine n/a 0.1 0.0 0.0 0.0 2.4 0.1 0.8 0.7 0.1 n/a 0.0 0.0 n/a n/a 0.1 0.3 0.0 n/a 0.1 n/a 0.0 0.3 n/a 0.5 5 1
Magnesium (mg) 0.0 16.8 8.9 7.5 1.5 270.9 26.2 225.0 11.3 5.8 3.8 2.0 0.5 0.7 n/a 42.4 27.5 0.0 0.9 17.2 n/a 0.8 15.9 0.1 6.0 692 173
Maltose n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Manganese (mg) 0.0 0.2 0.1 0.1 0.1 1.7 0.2 2.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1.5 0.9 0.0 0.0 1.0 n/a n/a 0.0 0.0 0.0 8 2
Methionine n/a 0.0 0.0 0.0 0.0 0.5 0.0 0.2 0.2 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.2 0.0 n/a 0.0 n/a 0.0 0.1 n/a 0.2 2 0
Monounsaturated Fat (g) 2.8 0.0 0.0 0.0 0.0 0.2 0.1 0.0 10.8 2.9 0.1 0.0 0.0 0.0 n/a 3.2 0.1 0.0 0.0 0.1 n/a 11.1 1.3 0.0 1.8 35 9
Niacin (mg) 0.0 0.2 0.7 0.4 0.0 2.0 1.2 1.5 0.2 0.1 0.0 0.2 0.0 0.0 n/a 0.7 1.6 0.0 0.0 0.5 n/a 0.0 0.1 0.0 0.0 9 2
Pantothenic acid (mg) 0.0 0.2 0.2 0.1 0.0 0.9 0.3 0.3 0.7 0.2 n/a 0.0 0.0 n/a n/a 0.1 0.5 0.0 0.0 0.2 n/a 0.0 0.4 0.0 0.8 5 1
Phenylalanine n/a 0.1 0.0 0.1 0.0 1.9 0.0 0.6 0.4 0.1 n/a 0.0 0.0 n/a n/a 0.1 0.7 0.0 n/a 0.1 n/a 0.0 0.2 n/a 0.3 5 1
Phosphorus (mg) 0.0 48.0 19.4 14.9 9.2 541.8 48.1 147.0 132.7 66.1 5.2 4.1 0.2 1.3 n/a 97.0 135.0 0.0 228.1 60.5 n/a 6.5 113.5 0.1 99.0 1,778 444
Phytosterols n/a 4.0 n/a 6.7 n/a n/a n/a n/a n/a n/a 0.7 1.1 0.3 0.4 n/a 23.8 n/a 0.0 n/a n/a n/a 41.2 0.0 n/a n/a 78 20
Polyunsaturated Fat (g) 1.3 0.0 0.1 0.0 0.0 0.9 0.2 0.2 1.8 0.5 0.0 0.1 0.0 0.0 n/a 5.7 0.5 0.0 0.0 0.4 n/a 5.9 0.2 0.0 1.0 19 5
Potassium (mg) 0.0 267.2 157.2 130.4 24.1 1,374.0 462.6 1,038.0 172.8 81.1 18.8 26.3 2.1 9.1 n/a 100.7 133.8 0.1 0.1 64.1 n/a 11.8 184.2 1.3 69.0 4,329 1,082
Proline n/a 0.1 0.0 0.0 0.0 1.5 0.0 0.6 0.8 0.2 n/a 0.0 0.0 n/a n/a 0.1 1.5 0.0 n/a 0.1 n/a 0.0 0.4 n/a 0.3 6 1
Protein (g) 0.0 2.0 0.7 0.6 0.4 34.3 1.9 10.9 7.4 1.2 0.2 0.2 0.0 0.1 n/a 2.3 12.9 0.0 0.0 1.7 n/a 0.3 4.0 0.0 6.3 87 22
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 449.5 100.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 216.6 37.8 0.0 80.0 884 221
Riboflavin (mg) 0.0 0.0 0.1 0.0 0.0 0.2 0.1 0.7 0.2 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.2 0.0 0.2 2 0
Saturated Fat (g) 0.3 0.0 0.0 0.0 0.0 0.5 0.1 0.1 24.2 6.6 0.0 0.0 0.0 0.0 n/a 0.8 0.2 0.0 0.0 0.1 n/a 4.7 2.8 0.0 1.6 42 11
Selenium (mcg) 0.0 1.0 0.1 0.0 0.9 4.6 0.7 18.0 3.0 1.5 0.1 0.3 0.0 0.0 n/a 0.1 42.4 0.0 0.0 5.7 n/a 0.0 2.4 0.0 15.4 96 24
Serine n/a 0.1 0.0 0.0 0.0 1.9 0.1 0.5 0.5 0.1 n/a 0.0 0.0 n/a n/a 0.1 0.6 0.0 n/a 0.1 n/a 0.0 0.2 n/a 0.5 5 1
Sodium (mg) 0.0 9.6 3.0 2.2 1.0 3.9 282.8 222.0 402.0 46.0 1.8 22.1 0.0 0.1 n/a 0.3 2.5 581.4 181.5 0.9 n/a 265.9 59.8 0.0 71.0 2,160 540
Starch n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.4 0.0 n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 1 0
Stigmasterol (mg) 0.1 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 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 0.0 0.1 n/a n/a n/a 0.7 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.6 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 1 0
Sugar (g) 0.0 n/a 3.1 1.8 0.1 n/a 5.1 1.9 4.0 2.0 0.0 0.1 0.0 0.0 n/a 0.6 0.3 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.2 19 5
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 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 n/a n/a n/a n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.0 0.9 0.1 0.3 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.2 0.0 0.0 0.1 n/a 0.0 0.0 0.0 0.0 2 0
Threonine n/a 0.1 0.0 0.0 0.0 1.4 0.0 0.7 0.3 0.1 n/a 0.0 0.0 n/a n/a 0.1 0.4 0.0 n/a 0.1 n/a 0.0 0.2 n/a 0.3 4 1
Tocopherol, alpha (mg) 0.8 n/a 1.2 0.3 0.0 n/a 0.0 8.7 0.4 0.3 0.0 0.5 0.0 0.1 n/a 1.6 0.1 0.0 0.0 n/a n/a 0.9 n/a 0.0 0.5 15 4
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 1.2 n/a 0.1 0.0 n/a n/a n/a 0.4 0.1 0.0 n/a 0.0 0.0 n/a n/a 1.9 n/a n/a n/a n/a n/a n/a n/a n/a 0.3 4 1
Total Fat (g) 4.5 0.1 0.2 0.1 0.0 2.1 0.4 1.7 42.9 11.3 0.2 0.2 0.0 0.1 n/a 11.5 1.2 0.0 0.0 0.7 n/a 22.7 4.5 0.0 4.8 109 27
Trans-monoenoic Fat (g) 0.0 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 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
TransFatty acids (g) 0.0 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 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tryptophan n/a 0.0 0.0 0.0 0.0 0.4 0.0 0.3 0.1 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.2 0.0 n/a 0.0 n/a 0.0 0.1 n/a 0.1 1 0
Tyrosine n/a 0.1 0.0 0.0 0.0 1.0 0.0 0.6 0.4 0.1 n/a 0.0 0.0 n/a n/a 0.1 0.4 0.0 n/a 0.1 n/a 0.0 0.2 n/a 0.2 3 1
Valine n/a 0.1 0.0 0.0 0.0 1.8 0.0 0.5 0.5 0.1 n/a 0.0 0.0 n/a n/a 0.1 0.5 0.0 n/a 0.1 n/a 0.0 0.3 n/a 0.4 5 1
Vitamin A, IU (IU) 0.0 952.0 2,332.6 275.7 0.5 23.2 118.0 35,176.7 1,681.7 358.2 13.3 400.3 2.8 187.2 n/a 4.9 0.0 0.0 0.0 0.0 n/a 1,008.7 168.4 0.1 270.0 42,974 10,744
Vitamin A, RAE (mcg) 0.0 48.0 117.0 13.4 0.0 0.0 5.9 1,757.9 458.3 101.2 0.7 20.0 0.1 9.4 n/a 0.2 0.0 0.0 0.0 0.0 n/a 231.0 40.3 0.0 80.0 2,883 721
Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.4 0.0 0.4 1 0
Vitamin B-6 (mg) 0.0 0.3 0.2 0.2 0.1 0.3 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.1 n/a 0.0 0.1 0.0 0.1 2 0
Vitamin C (mg) 0.0 6.4 95.1 59.9 1.9 0.0 5.3 16.5 0.0 0.5 0.1 0.0 0.0 0.3 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.1 1.8 0.5 0.0 189 47
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 31.3 8.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 41.0 80 20
Water (g) 0.0 63.8 68.7 69.9 3.5 254.4 2.0 270.5 68.2 42.8 0.1 0.1 0.0 0.0 n/a 0.4 14.9 0.0 0.1 0.8 n/a 4.4 107.0 1.2 38.1 1,011 253
Zinc (mg) 0.0 0.3 0.2 0.1 0.1 4.3 0.3 1.7 0.6 0.2 0.1 0.1 0.0 0.0 n/a 1.1 0.9 0.0 0.0 0.9 n/a 0.0 0.5 0.0 0.6 12 3

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