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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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