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Nutritional Facts: Southwestern Quinoa Vegetable Casserole

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 (397g)
Rotel Tomatoes
15 ounces (307g)
black beans
1/4 cup (23g)
jalapenos
1 cup (165g)
frozen corn
1/2 cup (0g)
vegetable broth
3/4 cup (128g)
quinoa
1/2 teaspoon (2g)
garlic powder
1/2 teaspoon (1g)
ground cumin
1/2 teaspoon (1g)
ground coriander
1/4 teaspoon (2g)
salt
1/4 teaspoon (1g)
pepper
1 cup (113g)
cheddar cheese
1 to taste (0g)
sour cream
Total 1 serving
Alanine n/a 1.1 n/a 0.5 n/a 0.7 0.0 n/a n/a 0.0 0.0 0.8 n/a 3 1
Alcohol n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine n/a 1.7 n/a 0.2 n/a 1.4 0.1 n/a n/a 0.0 0.0 1.1 n/a 4 1
Ash (g) 5.5 3.5 0.1 0.8 n/a 3.0 0.1 0.1 0.1 1.5 0.0 4.4 n/a 19 5
Aspartic acid n/a 3.3 n/a 0.4 n/a 1.4 0.0 n/a n/a 0.0 0.0 1.8 n/a 7 2
Caffeine n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 79.4 82.9 2.7 6.6 n/a 59.9 1.2 9.8 6.4 0.4 2.5 814.7 n/a 1,067 267
Calories 59.5 405.4 6.5 145.2 n/a 469.2 5.1 3.9 2.7 0.0 1.4 455.4 n/a 1,554 389
Calories (kj) 250.1 1,695.4 26.8 608.9 n/a 1,962.2 21.5 16.5 11.2 0.0 6.0 1,902.9 n/a 6,501 1,625
Carbohydrates (g) 14.4 72.8 1.5 34.3 n/a 81.8 1.1 0.5 0.5 0.0 0.4 1.4 n/a 209 52
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 118.7 n/a 119 30
Copper (mg) 0.4 0.6 0.0 0.1 n/a 0.8 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Cystine n/a 0.3 n/a 0.0 n/a 0.3 0.0 n/a n/a 0.0 0.0 0.1 n/a 1 0
Dietary Fiber n/a 26.7 0.6 4.0 n/a 8.9 0.1 0.1 0.4 0.0 0.1 0.0 n/a 41 10
Folate (mcg) 35.7 457.6 6.1 59.4 n/a 234.6 0.7 0.1 0.0 0.0 0.1 20.3 n/a 815 204
Folate, DFE (mcg) 35.7 457.6 6.1 59.4 n/a 234.6 0.7 0.1 0.0 0.0 0.1 20.3 n/a 815 204
Folate, food (mcg) 35.7 457.6 6.1 59.4 n/a 234.6 0.7 0.1 0.0 0.0 0.1 20.3 n/a 815 204
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a 0.6 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 1 0
Galactose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.3 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glutamic acid n/a 4.1 n/a 1.0 n/a 2.4 0.1 n/a n/a 0.0 0.0 6.9 n/a 14 4
Glycine n/a 1.1 n/a 0.2 n/a 0.9 0.0 n/a n/a 0.0 0.0 0.5 n/a 3 1
Histidine n/a 0.8 n/a 0.1 n/a 0.5 0.0 n/a n/a 0.0 0.0 1.0 n/a 2 1
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 1.0 6.5 0.1 0.7 n/a 5.8 0.1 0.7 0.1 0.0 0.1 0.8 n/a 16 4
Isoleucine n/a 1.2 n/a 0.2 n/a 0.6 0.0 n/a n/a 0.0 0.0 1.7 n/a 4 1
Lactose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.3 n/a 0 0
Leucine n/a 2.2 n/a 0.5 n/a 1.1 0.0 n/a n/a 0.0 0.0 2.7 n/a 6 2
Lysine n/a 1.9 n/a 0.2 n/a 1.0 0.0 n/a n/a 0.0 0.0 2.3 n/a 5 1
Magnesium (mg) 43.7 215.0 3.4 29.7 n/a 251.2 1.2 3.8 3.0 0.0 1.0 31.6 n/a 584 146
Maltose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.2 n/a 0 0
Manganese (mg) 0.5 1.4 0.0 0.2 n/a 2.6 0.0 0.0 0.0 0.0 0.1 0.0 n/a 5 1
Methionine n/a 0.4 n/a 0.1 n/a 0.4 0.0 n/a n/a 0.0 0.0 0.7 n/a 2 0
Monounsaturated Fat (g) 0.0 0.1 0.0 0.4 n/a 2.1 0.0 0.1 0.1 0.0 0.0 10.6 n/a 14 3
Niacin (mg) 2.5 1.6 0.3 2.8 n/a 1.9 0.0 0.0 0.0 0.0 0.0 0.1 n/a 9 2
Pantothenic acid (mg) 0.6 0.7 0.1 0.5 n/a 1.0 0.0 n/a n/a 0.0 0.0 0.5 n/a 3 1
Phenylalanine n/a 1.5 n/a 0.2 n/a 0.8 0.0 n/a n/a 0.0 0.0 1.5 n/a 4 1
Phosphorus (mg) 55.6 430.0 5.9 113.9 n/a 582.7 6.4 5.2 3.7 0.0 0.9 578.6 n/a 1,783 446
Phytosterols n/a n/a n/a n/a n/a n/a 0.1 0.7 0.4 0.0 0.5 n/a n/a 2 0
Polyunsaturated Fat (g) 0.1 0.7 0.0 0.6 n/a 4.2 0.0 0.0 0.0 0.0 0.0 1.1 n/a 7 2
Potassium (mg) 424.7 1,090.4 55.8 346.5 n/a 717.8 18.5 18.8 11.4 0.1 7.6 110.7 n/a 2,802 701
Proline n/a 1.2 n/a 0.5 n/a 1.0 0.0 n/a n/a 0.0 0.0 3.2 n/a 6 1
Protein (g) 2.7 27.2 0.2 5.0 n/a 18.0 0.3 0.2 0.1 0.0 0.1 28.1 n/a 82 20
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 291.5 n/a 292 73
Riboflavin (mg) 0.1 0.2 0.0 0.1 n/a 0.4 0.0 0.0 0.0 0.0 0.0 0.4 n/a 1 0
Saturated Fat (g) 0.0 0.4 0.0 0.2 n/a 0.9 0.0 0.0 0.0 0.0 0.0 23.8 n/a 25 6
Selenium (mcg) 1.6 3.7 0.1 1.2 n/a 10.8 0.4 0.1 0.2 0.0 0.0 15.7 n/a 34 8
Serine n/a 1.5 n/a 0.2 n/a 0.7 0.0 n/a n/a 0.0 0.0 1.6 n/a 4 1
Sodium (mg) 1,591.7 3.1 0.7 5.0 n/a 6.4 0.9 1.8 0.3 581.4 0.1 701.7 n/a 2,893 723
Starch n/a n/a n/a n/a n/a 66.6 n/a n/a n/a n/a n/a n/a n/a 67 17
Sucrose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.3 n/a 0 0
Sugar n/a n/a 0.9 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.6 n/a 2 0
Theobromine n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.7 0.0 0.1 n/a 0.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Threonine n/a 1.1 n/a 0.2 n/a 0.5 0.0 n/a n/a 0.0 0.0 1.0 n/a 3 1
Tocopherol, alpha n/a n/a 0.8 n/a n/a 3.1 0.0 0.0 n/a 0.0 0.0 0.3 n/a 4 1
Tocopherol, beta n/a n/a 0.0 n/a n/a 0.1 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a n/a 0.4 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 0.0 n/a n/a 5.8 0.0 n/a n/a n/a 0.0 0.0 n/a 6 1
Total Fat (g) 0.3 1.7 0.1 1.3 n/a 7.7 0.0 0.2 0.2 0.0 0.0 37.4 n/a 49 12
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan n/a 0.3 n/a 0.0 n/a 0.2 0.0 n/a n/a 0.0 0.0 0.4 n/a 1 0
Tyrosine n/a 0.8 n/a 0.2 n/a 0.3 0.0 n/a n/a 0.0 0.0 1.4 n/a 3 1
Valine n/a 1.4 n/a 0.3 n/a 0.8 0.0 n/a n/a 0.0 0.0 1.9 n/a 4 1
Vitamin A, IU (IU) 1,548.0 18.4 242.6 0.0 n/a 17.9 0.0 13.3 0.0 0.0 3.1 1,132.3 n/a 2,976 744
Vitamin A, RAE (mcg) 79.4 0.0 12.2 0.0 n/a 1.3 0.0 0.7 0.0 0.0 0.2 299.5 n/a 393 98
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.9 n/a 1 0
Vitamin B-6 (mg) 0.4 0.2 0.1 0.3 n/a 0.6 0.0 0.0 n/a 0.0 0.0 0.1 n/a 2 0
Vitamin C (mg) 24.6 0.0 26.7 10.6 n/a n/a 0.0 0.1 0.2 0.0 0.0 0.0 n/a 62 16
Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 27.1 n/a 27 7
Water (g) 374.0 201.9 20.6 123.6 n/a 16.9 0.1 0.1 0.1 0.0 0.1 41.5 n/a 779 195
Zinc (mg) 0.5 3.4 0.0 0.6 n/a 4.0 0.0 0.1 0.0 0.0 0.0 3.5 n/a 12 3

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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