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    Nutritional Facts: Poor Man's Rice Salad

    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.

      2 cups (384g)
    green lentils
    2 cups (370g)
    brown rice
    1 (196g)
    green zucchini
    1 (110g)
    purple onions
    2 (90g)
    anaheim chilies
    1 (119g)
    red bell peppers
    1 cup (172g)
    black beans
    1 cup (149g)
    corn
    1 (3g)
    garlic cloves
    4 small (40g)
    mushrooms
    1 (58g)
    lemons
    5 medium (615g)
    tomatoes
    Total 1 serving
    Alanine (g) 4.1 1.7 0.1 0.0 0.1 0.0 0.6 0.5 0.0 0.1 n/a 0.2 7 2
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 7.7 2.2 0.1 0.1 0.1 0.0 0.9 0.2 0.0 0.0 n/a 0.1 12 3
    Ash (g) 10.3 5.7 1.1 0.4 0.5 0.6 2.0 1.1 0.0 0.3 0.2 3.1 25 6
    Aspartic acid (g) 11.0 2.7 0.3 0.1 0.3 0.3 1.8 0.4 0.0 0.1 n/a 0.8 18 4
    Beta-sitosterol 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
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 215.0 85.1 31.4 25.3 16.2 8.3 46.4 4.5 5.4 1.2 15.1 61.5 515 129
    Calories 1,355.5 1,369.0 33.3 44.0 36.0 36.9 227.0 143.0 4.5 8.8 16.8 110.7 3,386 846
    Calories (kj) 5,671.7 5,727.6 137.2 182.6 150.3 153.5 949.4 597.5 18.7 37.2 70.2 455.1 14,151 3,538
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.8 n/a n/a 1 0
    Carbohydrates (g) 230.7 285.8 6.1 10.3 8.5 7.2 40.8 31.3 1.0 1.3 5.4 23.9 652 163
    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 0 0
    Copper (mg) 2.0 1.0 0.1 0.0 0.2 0.0 0.4 0.1 0.0 0.1 0.0 0.4 4 1
    Cystine (g) 1.3 0.4 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.1 2 1
    Dietary Fiber (g) 117.1 13.0 2.0 1.9 1.4 2.5 15.0 3.6 0.1 0.4 1.6 7.4 166 41
    Folate (mcg) 1,839.4 74.0 47.0 20.9 20.7 54.7 256.3 34.3 0.1 6.8 6.4 92.3 2,453 613
    Folate, DFE (mcg) 1,839.4 74.0 47.0 20.9 20.7 54.7 256.3 34.3 0.1 6.8 6.4 92.3 2,453 613
    Folate, food (mcg) 1,839.4 74.0 47.0 20.9 20.7 54.7 256.3 34.3 0.1 6.8 6.4 92.3 2,453 613
    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
    Fructose (g) 1.0 n/a 2.7 1.4 n/a 2.7 n/a 1.2 n/a 0.1 n/a 8.4 18 4
    Galactose (g) 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0 0
    Glucose (dextrose) (g) 0.0 n/a 2.1 2.2 n/a 2.3 n/a 1.3 n/a 0.6 n/a 7.7 16 4
    Glutamic acid (g) 15.4 6.0 0.3 0.3 0.2 0.3 2.3 1.0 0.0 0.1 n/a 2.7 28 7
    Glycine (g) 4.0 1.4 0.1 0.0 0.1 0.0 0.6 0.2 0.0 0.0 n/a 0.1 7 2
    Histidine (g) 2.8 0.7 0.1 0.0 0.0 0.0 0.4 0.1 0.0 0.0 n/a 0.1 4 1
    Iron (mg) 29.0 5.4 0.7 0.2 1.1 0.5 3.6 0.7 0.1 0.2 0.3 1.7 43 11
    Isoleucine (g) 4.3 1.2 0.1 0.0 0.1 0.0 0.7 0.2 0.0 0.0 n/a 0.1 7 2
    Lactose (g) 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0 0
    Leucine (g) 7.2 2.4 0.1 0.0 0.1 0.0 1.2 0.5 0.0 0.0 n/a 0.2 12 3
    Lysine (g) 6.9 1.1 0.1 0.0 0.1 0.0 1.0 0.2 0.0 0.0 n/a 0.2 10 2
    Magnesium (mg) 468.5 529.1 35.3 11.0 22.5 14.3 120.4 38.7 0.8 3.6 4.6 67.7 1,316 329
    Maltose (g) 1.2 n/a 0.0 0.0 n/a 0.0 n/a 0.3 n/a 0.0 n/a 0.0 1 0
    Manganese (mg) 5.1 13.8 0.3 0.1 0.2 0.1 0.8 0.2 0.1 0.0 0.0 0.7 22 5
    Methionine (g) 0.8 0.7 0.0 0.0 0.0 0.0 0.2 0.1 0.0 0.0 n/a 0.0 2 0
    Monounsaturated Fat (g) 0.7 3.9 0.0 0.0 0.0 0.0 0.1 0.6 0.0 0.0 0.0 0.2 6 1
    Niacin (mg) 10.0 18.8 0.9 0.1 0.9 1.2 0.9 2.5 0.0 1.4 0.1 3.7 40 10
    Pantothenic acid (mg) 8.2 5.5 0.4 0.1 0.1 0.4 0.4 1.2 0.0 0.6 0.1 0.5 18 4
    Phenylalanine (g) 4.9 1.5 0.1 0.0 0.1 0.1 0.8 0.2 0.0 0.0 n/a 0.2 8 2
    Phosphorus (mg) 1,731.8 1,232.1 74.5 31.9 41.4 30.9 240.8 114.7 4.6 34.4 9.3 147.6 3,694 924
    Phytosterols n/a n/a n/a 16.5 n/a n/a n/a n/a n/a n/a n/a 43.1 60 15
    Polyunsaturated Fat (g) 2.0 3.9 0.2 0.0 0.1 0.1 0.4 0.9 0.0 0.1 0.1 0.5 8 2
    Potassium (mg) 3,667.2 825.1 511.6 160.6 306.0 251.1 610.6 324.8 12.0 127.2 80.0 1,457.6 8,334 2,083
    Proline (g) 4.1 1.4 0.1 0.0 0.1 0.0 0.6 0.4 0.0 0.0 n/a 0.1 7 2
    Protein (g) 99.1 29.4 2.4 1.2 1.8 1.2 15.2 5.1 0.2 1.2 0.6 5.4 163 41
    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 0 0
    Riboflavin (mg) 0.8 0.3 0.2 0.0 0.1 0.1 0.1 0.1 0.0 0.2 0.0 0.1 2 1
    Saturated Fat (g) 0.6 2.2 0.2 0.0 0.0 0.0 0.2 0.3 0.0 0.0 0.0 0.2 4 1
    Selenium (mcg) 31.9 86.6 0.4 0.6 0.5 0.1 2.1 0.3 0.4 3.7 0.2 0.0 127 32
    Serine (g) 4.6 1.5 0.1 0.0 0.1 0.1 0.8 0.2 0.0 0.0 n/a 0.2 8 2
    Sodium (mg) 23.0 25.9 15.7 4.4 6.3 4.8 1.7 1.5 0.5 2.0 1.2 30.8 118 29
    Starch n/a n/a 0.0 0.0 n/a 0.0 n/a 10.7 n/a 0.0 n/a 0.0 11 3
    Stigmasterol 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
    Sucrose (g) 5.6 3.1 0.1 1.1 n/a 0.0 n/a 4.1 n/a 0.0 n/a 0.0 14 4
    Sugar (g) 7.8 3.1 4.9 4.7 4.6 5.0 n/a 6.8 0.0 0.8 1.5 16.2 55 14
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 3.4 1.5 0.1 0.1 0.1 0.1 0.4 0.1 0.0 0.0 0.0 0.2 6 1
    Threonine (g) 3.5 1.1 0.1 0.0 0.1 0.0 0.6 0.2 0.0 0.0 n/a 0.2 6 1
    Tocopherol, alpha (mg) 1.9 4.4 0.2 0.0 0.6 1.9 n/a 0.1 0.0 0.0 0.1 3.3 13 3
    Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 n/a 0.1 n/a 0.0 n/a 0.0 n/a 0.1 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0 0
    Tocopherol, gamma (mg) 16.2 0.0 n/a 0.0 n/a 0.2 n/a 0.3 n/a 0.0 n/a 0.7 17 4
    Total Fat (g) 4.1 10.8 0.6 0.1 0.2 0.4 0.9 2.2 0.0 0.1 0.2 1.2 21 5
    Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.9 0.4 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.0 2 0
    Tyrosine (g) 2.6 1.1 0.1 0.0 0.0 0.0 0.4 0.2 0.0 0.0 n/a 0.1 5 1
    Valine (g) 4.9 1.7 0.1 0.0 0.1 0.0 0.8 0.3 0.0 0.1 n/a 0.1 8 2
    Vitamin A, IU (IU) 149.8 0.0 392.0 2.2 1,061.1 3,725.9 10.3 391.9 0.3 0.0 12.8 5,123.0 10,869 2,717
    Vitamin A, RAE (mcg) 7.7 0.0 19.6 0.0 53.1 186.8 0.0 19.4 0.0 0.0 0.6 258.3 545 136
    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 0 0
    Vitamin B-6 (mg) 2.1 1.9 0.3 0.1 0.3 0.3 0.1 0.2 0.0 0.0 0.0 0.5 6 1
    Vitamin C (mg) 16.9 0.0 35.1 8.1 218.3 152.0 0.0 8.2 0.9 0.8 30.7 84.3 555 139
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.8 0.0 0.0 3 1
    Water (g) 39.9 38.4 185.8 98.0 79.0 109.7 113.1 109.4 1.8 37.0 51.6 581.3 1,445 361
    Zinc (mg) 18.4 7.5 0.6 0.2 0.3 0.3 1.9 0.9 0.0 0.2 0.0 1.0 31 8

    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.

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