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.
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16 ounces (454g) brown rice |
4 (472g) boneless skinless chicken breasts |
8 slices (224g) deli ham |
1 cup (132g) white cheddar cheese |
1 to taste (0g) salt & freshly ground black pepper |
1 to taste (0g) flour |
3 tablespoons (41g) extra virgin olive oil |
1 medium (110g) red onions |
2 cups (330g) fresh pineapple |
3 tablespoons (41g) brown sugar |
3 tablespoons (45g) apple cider vinegar |
1/4 cup (72g) tamari |
1 cup (245g) tomato sauce |
3 (45g) scallions |
Total | 1 serving | |
| Alanine (g) | 2.1 | 5.8 | 1.6 | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 11 | 3 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 2.7 | 6.8 | 1.9 | 1.2 | n/a | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 13 | 3 |
| Ash (g) | 6.9 | 5.4 | 8.3 | 5.2 | n/a | n/a | 0.0 | 0.4 | 0.7 | 0.2 | 0.1 | 12.8 | 4.9 | 0.4 | 45 | 11 |
| Aspartic acid (g) | 3.4 | 9.4 | 2.6 | 2.1 | n/a | n/a | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.6 | 0.5 | 0.1 | 19 | 5 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 104.3 | 23.6 | 53.8 | 951.7 | n/a | n/a | 0.4 | 25.3 | 42.9 | 34.4 | 3.1 | 14.4 | 31.9 | 32.4 | 1,318 | 330 |
| Calories | 1,678.4 | 538.1 | 365.1 | 532.0 | n/a | n/a | 358.0 | 44.0 | 165.0 | 157.3 | 9.4 | 43.2 | 58.8 | 14.4 | 3,964 | 991 |
| Calories (kj) | 7,022.2 | 2,251.4 | 1,529.9 | 2,222.9 | n/a | n/a | 1,498.1 | 182.6 | 689.7 | 658.3 | 40.2 | 180.7 | 245.0 | 60.8 | 16,582 | 4,145 |
| Carbohydrates (g) | 350.4 | 0.0 | 8.6 | 1.7 | n/a | n/a | 0.0 | 10.3 | 43.3 | 40.6 | 0.4 | 4.0 | 13.2 | 3.3 | 476 | 119 |
| Cholesterol (mg) | 0.0 | 302.1 | 127.7 | 138.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 568 | 142 |
| Copper (mg) | 1.3 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 2 | 1 |
| Cystine (g) | 0.4 | 1.0 | 0.4 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 2 | 1 |
| Dietary Fiber (g) | 15.9 | 0.0 | 2.9 | 0.0 | n/a | n/a | 0.0 | 1.9 | 4.6 | 0.0 | 0.0 | 0.6 | 3.7 | 1.2 | 31 | 8 |
| Folate (mcg) | 90.7 | 18.9 | 15.7 | 23.8 | n/a | n/a | 0.0 | 20.9 | 59.4 | 0.4 | 0.0 | 13.0 | 27.0 | 28.8 | 298 | 75 |
| Folate, DFE (mcg) | 90.7 | 18.9 | 15.7 | 23.8 | n/a | n/a | 0.0 | 20.9 | 59.4 | 0.4 | 0.0 | 13.0 | 27.0 | 28.8 | 298 | 75 |
| Folate, food (mcg) | 90.7 | 18.9 | 15.7 | 23.8 | n/a | n/a | 0.0 | 20.9 | 59.4 | 0.4 | 0.0 | 13.0 | 27.0 | 28.8 | 298 | 75 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 7.0 | 0.5 | 0.1 | n/a | 4.1 | n/a | 13 | 3 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.2 | 5.7 | 0.6 | 0.0 | n/a | 5.7 | n/a | 14 | 4 |
| Glutamic acid (g) | 7.3 | 14.8 | 4.3 | 8.0 | n/a | n/a | 0.0 | 0.3 | 0.3 | n/a | 0.0 | 1.7 | 1.6 | 0.2 | 39 | 10 |
| Glycine (g) | 1.8 | 4.4 | 1.5 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 9 | 2 |
| Histidine (g) | 0.9 | 3.7 | 1.1 | 1.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 7 | 2 |
| Hydroxyproline | n/a | n/a | 0.0 | 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) | 6.7 | 1.7 | 2.3 | 0.9 | n/a | n/a | 0.2 | 0.2 | 1.0 | 0.3 | 0.1 | 1.7 | 2.5 | 0.7 | 18 | 5 |
| Isoleucine (g) | 1.5 | 4.9 | 1.3 | 2.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 10 | 3 |
| Lactose | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 3.0 | 8.3 | 2.2 | 3.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.5 | 0.1 | 0.0 | 17 | 4 |
| Lysine (g) | 1.4 | 9.6 | 2.5 | 2.7 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.5 | 0.1 | 0.0 | 17 | 4 |
| Magnesium (mg) | 648.7 | 122.7 | 49.3 | 37.0 | n/a | n/a | 0.0 | 11.0 | 39.6 | 3.7 | 2.2 | 28.8 | 39.2 | 9.0 | 991 | 248 |
| Maltose | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 17.0 | 0.1 | 1.2 | 0.0 | n/a | n/a | 0.0 | 0.1 | 3.1 | 0.0 | 0.1 | 0.4 | 0.3 | 0.1 | 22 | 6 |
| Methionine (g) | 0.8 | 2.6 | 0.7 | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 5 | 1 |
| Monounsaturated Fat (g) | 4.8 | 3.6 | 9.8 | 12.4 | n/a | n/a | 29.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 60 | 15 |
| Niacin (mg) | 23.1 | 49.2 | 6.5 | 0.1 | n/a | n/a | 0.0 | 0.1 | 1.7 | 0.0 | 0.0 | 2.8 | 2.4 | 0.2 | 86 | 22 |
| Pantothenic acid (mg) | 6.8 | 6.7 | 1.0 | 0.5 | n/a | n/a | 0.0 | 0.1 | 0.7 | 0.1 | 0.0 | 0.3 | 0.8 | 0.0 | 17 | 4 |
| Phenylalanine (g) | 1.9 | 4.0 | 1.1 | 1.7 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 9 | 2 |
| Phosphorus (mg) | 1,510.6 | 991.2 | 342.7 | 675.8 | n/a | n/a | 0.0 | 31.9 | 26.4 | 1.7 | 3.6 | 93.6 | 63.7 | 16.7 | 3,758 | 939 |
| Phytosterols | n/a | n/a | 11.2 | n/a | n/a | n/a | 89.5 | 16.5 | 19.8 | n/a | 0.0 | n/a | n/a | n/a | 137 | 34 |
| Polyunsaturated Fat (g) | 4.7 | 1.9 | 1.8 | 1.2 | n/a | n/a | 4.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 14 | 4 |
| Potassium (mg) | 1,011.6 | 1,746.4 | 642.9 | 129.4 | n/a | n/a | 0.4 | 160.6 | 359.7 | 55.1 | 32.6 | 152.6 | 811.0 | 124.2 | 5,226 | 1,307 |
| Proline (g) | 1.7 | 3.2 | 1.2 | 3.7 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.6 | 0.1 | 0.1 | 11 | 3 |
| Protein (g) | 36.0 | 100.2 | 37.2 | 32.9 | n/a | n/a | 0.0 | 1.2 | 1.8 | 0.0 | 0.0 | 7.6 | 3.2 | 0.8 | 221 | 55 |
| Retinol (mcg) | 0.0 | 42.5 | 0.0 | 340.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 383 | 96 |
| Riboflavin (mg) | 0.4 | 0.5 | 0.4 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 2 | 1 |
| Saturated Fat (g) | 2.6 | 2.7 | 6.6 | 27.8 | n/a | n/a | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 45 | 11 |
| Selenium (mcg) | 106.1 | 151.0 | 46.4 | 18.3 | n/a | n/a | 0.0 | 0.6 | 0.3 | 0.5 | 0.0 | 0.6 | 0.5 | 0.3 | 325 | 81 |
| Serine (g) | 1.9 | 3.8 | 1.2 | 1.9 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 9 | 2 |
| Sodium (mg) | 31.8 | 547.5 | 2,921.0 | 819.7 | n/a | n/a | 0.8 | 4.4 | 3.3 | 11.6 | 2.2 | 4,021.9 | 1,283.8 | 7.2 | 9,655 | 2,414 |
| Starch | 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 | 0 | 0 |
| Sucrose (g) | 3.9 | n/a | n/a | 0.3 | n/a | n/a | n/a | 1.1 | 19.8 | 39.1 | 0.0 | n/a | 0.6 | n/a | 65 | 16 |
| Sugar (g) | 3.9 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | 4.7 | 32.5 | 40.2 | 0.2 | 1.2 | 10.4 | 1.0 | 95 | 24 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.8 | 0.3 | 1.4 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 1 |
| Threonine (g) | 1.3 | 4.5 | 1.2 | 1.2 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 9 | 2 |
| Tocopherol, alpha (mg) | 5.4 | 0.9 | 0.2 | 0.4 | n/a | n/a | 5.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.5 | 0.2 | 17 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 1 | 0 |
| Total Fat (g) | 13.2 | 12.2 | 19.3 | 43.7 | n/a | n/a | 40.5 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 130 | 33 |
| Trans-monoenoic Fat | n/a | 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 |
| TransFatty acids | n/a | 0.1 | 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) | 0.5 | 1.3 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 3 | 1 |
| Tyrosine (g) | 1.4 | 3.6 | 0.9 | 1.6 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 8 | 2 |
| Valine (g) | 2.1 | 5.2 | 1.5 | 2.2 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 12 | 3 |
| Vitamin A, IU (IU) | 0.0 | 141.6 | 0.0 | 1,322.6 | n/a | n/a | 0.0 | 2.2 | 191.4 | 0.0 | 0.0 | 0.0 | 1,060.9 | 448.7 | 3,167 | 792 |
| Vitamin A, RAE (mcg) | 0.0 | 42.5 | 0.0 | 349.8 | n/a | n/a | 0.0 | 0.0 | 9.9 | 0.0 | 0.0 | 0.0 | 53.9 | 22.5 | 479 | 120 |
| Vitamin B-12 (mcg) | 0.0 | 0.9 | 0.9 | 1.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin B-6 (mg) | 2.3 | 3.5 | 0.7 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 8 | 2 |
| Vitamin C (mg) | 0.0 | 5.7 | 9.0 | 0.0 | n/a | n/a | 0.0 | 8.1 | 157.7 | 0.0 | 0.0 | 0.0 | 17.2 | 8.5 | 206 | 52 |
| Vitamin D (IU) | 0.0 | 23.6 | 65.0 | 31.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 120 | 30 |
| Water (g) | 47.0 | 357.7 | 150.7 | 48.5 | n/a | n/a | 0.0 | 98.0 | 283.8 | 0.6 | 41.9 | 47.5 | 223.2 | 40.4 | 1,339 | 335 |
| Zinc (mg) | 9.2 | 2.7 | 3.0 | 4.1 | n/a | n/a | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.3 | 0.5 | 0.2 | 21 | 5 |
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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