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.
14 ounces (393g) pinto beans |
14 ounces (287g) black beans |
14 ounces (397g) chickpeas |
28 ounces (794g) corn |
14 ounces (397g) white corn |
14 ounces (397g) tomatoes and green chilies |
1/2 bunch (15g) fresh cilantro |
1 large (150g) sweet onions |
3 (42g) jalapenos |
1/2 cup (116g) fat-free Italian salad dressing |
1/2 tablespoon (3g) cumin |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
Alanine (g) | 1.6 | 1.1 | 0.8 | 2.4 | 1.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 7 | 1 |
Alcohol (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 1.9 | 1.6 | 1.8 | 1.1 | 0.5 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 7 | 1 |
Ash (g) | 4.6 | 3.3 | 6.4 | 5.6 | 2.5 | 5.5 | 0.2 | 0.5 | 0.2 | 4.0 | 0.2 | n/a | 33 | 3 |
Aspartic acid (g) | 4.4 | 3.1 | 2.3 | 2.0 | 1.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 13 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 180.7 | 77.4 | 127.0 | 23.8 | 7.9 | 79.4 | 10.1 | 34.5 | 5.0 | 34.7 | 27.9 | n/a | 608 | 51 |
Calories | 561.7 | 378.4 | 472.3 | 762.1 | 341.3 | 59.5 | 3.5 | 60.0 | 12.2 | 54.3 | 11.3 | n/a | 2,717 | 226 |
Calories (kj) | 2,356.9 | 1,582.4 | 1,972.7 | 3,183.4 | 1,420.9 | 250.0 | 14.3 | 249.0 | 50.0 | 225.2 | 47.0 | n/a | 11,352 | 946 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 103.0 | 68.0 | 89.7 | 166.6 | 75.5 | 14.4 | 0.6 | 14.0 | 2.7 | 10.1 | 1.3 | n/a | 546 | 45 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | n/a | 2 | 0 |
Copper (mg) | 0.9 | 0.6 | 0.7 | 0.4 | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 3 | 0 |
Cystine (g) | 0.3 | 0.3 | 0.3 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 35.4 | 24.9 | 17.5 | 19.1 | 10.7 | n/a | 0.4 | 2.6 | 1.2 | 0.7 | 0.3 | n/a | 113 | 9 |
Folate (mcg) | 675.6 | 427.1 | 265.9 | 182.6 | 182.6 | 35.7 | 9.3 | 28.5 | 11.3 | 13.9 | 0.3 | n/a | 1,833 | 153 |
Folate, DFE (mcg) | 675.6 | 427.1 | 265.9 | 182.6 | 182.6 | 35.7 | 9.3 | 28.5 | 11.3 | 13.9 | 0.3 | n/a | 1,833 | 153 |
Folate, food (mcg) | 675.6 | 427.1 | 265.9 | 182.6 | 182.6 | 35.7 | 9.3 | 28.5 | 11.3 | 13.9 | 0.3 | n/a | 1,833 | 153 |
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 | n/a | 0 | 0 |
Fructose (g) | 0.0 | n/a | n/a | 6.3 | n/a | n/a | n/a | 1.9 | 1.1 | 6.5 | n/a | n/a | 16 | 1 |
Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | n/a | n/a | 6.7 | n/a | n/a | n/a | 3.0 | 0.6 | 3.3 | n/a | n/a | 14 | 1 |
Glutamic acid (g) | 5.7 | 3.9 | 3.4 | 5.2 | 2.5 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 21 | 2 |
Glycine (g) | 1.4 | 1.0 | 0.8 | 1.0 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 0 |
Histidine (g) | 1.0 | 0.7 | 0.5 | 0.7 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
Iron (mg) | 8.2 | 6.0 | 5.4 | 3.6 | 2.1 | 1.0 | 0.3 | 0.3 | 0.1 | 0.5 | 2.0 | n/a | 29 | 2 |
Isoleucine (g) | 1.7 | 1.1 | 0.8 | 1.1 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 0 |
Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 3.0 | 2.0 | 1.4 | 2.8 | 1.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 11 | 1 |
Lysine (g) | 2.5 | 1.7 | 1.3 | 1.1 | 0.5 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 7 | 1 |
Magnesium (mg) | 196.4 | 200.7 | 115.1 | 206.4 | 146.9 | 43.6 | 3.9 | 15.0 | 6.3 | 5.8 | 11.0 | n/a | 951 | 79 |
Maltose (g) | 0.0 | n/a | n/a | 1.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | 2 | 0 |
Manganese (mg) | 1.8 | 1.3 | 2.4 | 1.3 | 0.6 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 8 | 1 |
Methionine (g) | 0.5 | 0.4 | 0.3 | 0.5 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
Monounsaturated Fat (g) | 0.5 | 0.1 | 1.0 | 3.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.4 | n/a | 7 | 1 |
Niacin (mg) | 1.2 | 1.4 | 0.5 | 13.4 | 6.7 | 2.5 | 0.2 | 0.2 | 0.5 | 0.2 | 0.1 | n/a | 27 | 2 |
Pantothenic acid (mg) | 0.8 | 0.7 | 1.2 | 6.3 | 3.0 | 0.6 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | 13 | 1 |
Phenylalanine (g) | 2.1 | 1.4 | 1.1 | 1.2 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
Phosphorus (mg) | 577.4 | 401.3 | 357.2 | 611.3 | 353.2 | 55.5 | 7.2 | 43.5 | 10.9 | 125.9 | 15.0 | n/a | 2,559 | 213 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | 22.5 | n/a | n/a | 2.0 | n/a | 25 | 2 |
Polyunsaturated Fat (g) | 0.9 | 0.7 | 2.0 | 4.8 | 2.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 11 | 1 |
Potassium (mg) | 1,712.7 | 1,017.7 | 682.7 | 1,730.6 | 1,071.6 | 424.6 | 78.2 | 219.0 | 104.2 | 117.8 | 53.6 | n/a | 7,213 | 601 |
Proline (g) | 2.0 | 1.1 | 0.8 | 2.4 | 1.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 7 | 1 |
Protein (g) | 35.4 | 25.4 | 19.6 | 27.1 | 12.8 | 2.7 | 0.3 | 1.7 | 0.4 | 1.1 | 0.5 | n/a | 127 | 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 | n/a | 0 | 0 |
Riboflavin (mg) | 0.2 | 0.2 | 0.1 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
Saturated Fat (g) | 0.5 | 0.4 | 0.5 | 1.6 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 4 | 0 |
Selenium (mcg) | 24.4 | 3.4 | 11.1 | 1.6 | 2.4 | 1.6 | 0.1 | 0.8 | 0.2 | 2.3 | 0.2 | n/a | 48 | 4 |
Serine (g) | 2.2 | 1.4 | 1.0 | 1.3 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
Sodium (mg) | 3.9 | 2.9 | 1,186.8 | 7.9 | 59.5 | 1,591.1 | 6.9 | 6.0 | 1.3 | 1,304.0 | 5.0 | n/a | 4,175 | 348 |
Starch (g) | 59.5 | n/a | n/a | 56.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 116 | 10 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 1.3 | n/a | n/a | 21.8 | n/a | n/a | n/a | 1.5 | 0.0 | 0.3 | n/a | n/a | 25 | 2 |
Sugar (g) | 1.3 | n/a | n/a | 36.0 | 12.8 | n/a | 0.1 | 6.4 | 1.7 | 10.2 | 0.1 | n/a | 69 | 6 |
Theobromine (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.8 | 0.7 | 0.1 | 0.7 | 0.8 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
Threonine (g) | 1.3 | 1.1 | 0.7 | 1.1 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 0 |
Tocopherol, alpha (mg) | 3.7 | n/a | n/a | 0.7 | 0.3 | n/a | 0.4 | 0.0 | 1.5 | 0.9 | 0.1 | n/a | 8 | 1 |
Tocopherol, beta | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Total Fat (g) | 2.6 | 1.5 | 4.5 | 11.9 | 4.7 | 0.3 | 0.1 | 0.2 | 0.2 | 1.0 | 0.7 | n/a | 28 | 2 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 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 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.4 | 0.3 | 0.2 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Tyrosine (g) | 0.8 | 0.7 | 0.5 | 1.0 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 0 |
Valine (g) | 2.0 | 1.3 | 0.8 | 1.5 | 0.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
Vitamin A, IU (IU) | 0.0 | 17.2 | 83.4 | 2,087.8 | 4.0 | 1,547.5 | 1,012.2 | 3.0 | 452.8 | 88.9 | 38.1 | n/a | 5,335 | 445 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 4.0 | 103.2 | 0.0 | 79.4 | 50.6 | 0.0 | 22.7 | 4.6 | 1.9 | n/a | 266 | 22 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.9 | 0.2 | 1.9 | 1.1 | 0.2 | 0.4 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 5 | 0 |
Vitamin C (mg) | 3.1 | 0.0 | 15.1 | 43.7 | 27.0 | 24.6 | 4.1 | 11.1 | 49.8 | 0.5 | 0.2 | n/a | 179 | 15 |
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 | n/a | 0 | 0 |
Water (g) | 247.3 | 188.5 | 276.6 | 582.8 | 301.5 | 373.9 | 13.8 | 133.7 | 38.5 | 99.3 | 0.2 | n/a | 2,256 | 188 |
Zinc (mg) | 3.8 | 3.2 | 4.2 | 4.9 | 1.8 | 0.5 | 0.1 | 0.3 | 0.1 | 0.4 | 0.1 | n/a | 19 | 2 |
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