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Nutritional Facts: Quinoa Bean 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.

  1 cup (170g)
quinoa
2 cups (474g)
water
15 ounces (425g)
kidney beans
15 ounces (307g)
black beans
1 cup (165g)
frozen corn
1 cup (135g)
frozen green beans
1 (119g)
red bell peppers
1/2 medium (55g)
red onions
1 bunch (180g)
scallions
1 cup (113g)
cheese
1/4 cup (64g)
balsamic vinegar
1/4 cup (54g)
extra virgin olive oil
1 to taste (0g)
salt
1/2 teaspoon (2g)
garlic powder
1 (201g)
avocados
Total 1 serving
Alanine (g) 1.0 n/a 1.0 1.1 0.5 0.1 0.0 0.0 0.1 0.6 n/a 0.0 n/a 0.0 0.2 5 1
Alcohol n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Arginine (g) 1.9 n/a 1.2 1.7 0.2 0.1 0.0 0.1 0.2 0.9 n/a 0.0 n/a 0.1 0.2 7 1
Ash (g) 4.0 0.5 7.0 3.5 0.8 0.6 0.6 0.2 1.5 5.0 0.2 0.0 n/a 0.1 3.2 27 3
Aspartic acid (g) 1.9 n/a 2.8 3.3 0.4 0.3 0.3 0.1 0.3 1.4 n/a 0.0 n/a 0.0 0.5 11 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 152.8 153 19
Caffeine n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 79.9 14.2 144.6 82.9 6.6 56.7 8.3 12.7 129.6 561.6 17.2 0.5 n/a 1.2 24.1 1,140 143
Calories 625.6 0.0 357.2 405.4 145.2 37.8 36.9 22.0 57.6 374.0 56.1 477.4 n/a 5.1 321.6 2,922 365
Calories (kj) 2,616.3 0.0 1,501.2 1,695.4 608.9 158.0 153.5 91.3 243.0 1,566.2 235.2 1,997.5 n/a 21.5 1,346.7 12,235 1,529
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 10.1 10 1
Carbohydrates (g) 109.1 0.0 61.7 72.8 34.3 8.7 7.2 5.1 13.2 9.4 10.9 0.0 n/a 1.1 17.1 351 44
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 72.3 n/a 0.0 n/a 0.0 0.0 72 9
Copper (mg) 1.0 0.0 0.6 0.6 0.1 0.1 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.4 3 0
Cystine (g) 0.3 n/a 0.2 0.3 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.0 n/a 0.0 0.1 1 0
Dietary Fiber (g) 11.9 0.0 22.5 26.7 4.0 4.1 2.5 0.9 4.7 0.0 n/a 0.0 n/a 0.1 13.5 91 11
Folate (mcg) 312.8 0.0 153.1 457.6 59.4 31.1 54.7 10.5 115.2 5.7 n/a 0.0 n/a 0.7 162.8 1,364 170
Folate, DFE (mcg) 312.8 0.0 153.1 457.6 59.4 31.1 54.7 10.5 115.2 5.7 n/a 0.0 n/a 0.7 162.8 1,364 170
Folate, food (mcg) 312.8 0.0 153.1 457.6 59.4 31.1 54.7 10.5 115.2 5.7 n/a 0.0 n/a 0.7 162.8 1,364 170
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Fructose n/a n/a 0.0 n/a n/a n/a 2.7 0.7 n/a n/a 4.7 n/a n/a 0.0 0.2 8 1
Galactose n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.2 0 0
Glucose (dextrose) n/a n/a 0.0 n/a n/a n/a 2.3 1.1 n/a n/a 4.8 n/a n/a 0.0 0.7 9 1
Glutamic acid (g) 3.2 n/a 3.6 4.1 1.0 0.2 0.3 0.1 0.7 4.6 n/a 0.0 n/a 0.1 0.6 18 2
Glycine (g) 1.2 n/a 0.9 1.1 0.2 0.1 0.0 0.0 0.2 0.4 n/a 0.0 n/a 0.0 0.2 4 1
Histidine (g) 0.7 n/a 0.6 0.8 0.1 0.0 0.0 0.0 0.1 0.9 n/a 0.0 n/a 0.0 0.1 3 0
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 0.0 n/a 0 0
Iron (mg) 7.8 0.0 5.0 6.5 0.7 0.9 0.5 0.1 2.7 0.9 0.5 0.3 n/a 0.1 1.1 27 3
Isoleucine (g) 0.9 n/a 1.1 1.2 0.2 0.1 0.0 0.0 0.1 1.0 n/a 0.0 n/a 0.0 0.2 5 1
Lactose n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0 0
Leucine (g) 1.4 n/a 1.9 2.2 0.5 0.1 0.0 0.0 0.2 2.0 n/a 0.0 n/a 0.0 0.3 9 1
Lysine (g) 1.3 n/a 1.6 1.9 0.2 0.1 0.0 0.0 0.2 2.2 n/a 0.0 n/a 0.0 0.3 8 1
Magnesium (mg) 334.9 4.7 114.8 215.0 29.7 25.7 14.3 5.5 36.0 33.9 7.7 0.0 n/a 1.2 58.3 882 110
Maltose n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0 0
Manganese (mg) 3.5 0.0 0.7 1.4 0.2 0.4 0.1 0.1 0.3 0.0 0.1 0.0 n/a 0.0 0.3 7 1
Methionine (g) 0.5 n/a 0.3 0.4 0.1 0.0 0.0 0.0 0.0 0.6 n/a 0.0 n/a 0.0 0.1 2 0
Monounsaturated Fat (g) 2.7 0.0 1.6 0.1 0.4 0.0 0.0 0.0 0.0 8.1 n/a 39.4 n/a 0.0 19.7 72 9
Niacin (mg) 2.6 0.0 1.7 1.6 2.8 0.5 1.2 0.1 0.9 0.1 n/a 0.0 n/a 0.0 3.5 15 2
Pantothenic acid (mg) 1.3 0.0 0.6 0.7 0.5 0.1 0.4 0.1 0.1 1.1 n/a 0.0 n/a 0.0 2.8 8 1
Phenylalanine (g) 1.0 n/a 1.3 1.5 0.2 0.1 0.1 0.0 0.1 1.1 n/a 0.0 n/a 0.0 0.2 6 1
Phosphorus (mg) 776.9 0.0 382.8 430.0 113.9 39.2 30.9 16.0 66.6 452.0 12.1 0.0 n/a 6.4 104.5 2,431 304
Phytosterols n/a n/a n/a n/a n/a n/a n/a 8.3 n/a n/a n/a 119.3 n/a 0.1 n/a 128 16
Polyunsaturated Fat (g) 5.6 0.0 1.1 0.7 0.6 0.1 0.1 0.0 0.1 0.8 n/a 5.7 n/a 0.0 3.7 19 2
Potassium (mg) 957.1 4.7 1,007.9 1,090.4 346.5 214.7 251.1 80.3 496.8 410.2 71.4 0.5 n/a 18.5 974.9 5,925 741
Proline (g) 1.3 n/a 1.3 1.2 0.5 0.1 0.0 0.0 0.2 2.3 n/a 0.0 n/a 0.0 0.2 7 1
Protein (g) 24.0 0.0 22.2 27.2 5.0 2.0 1.2 0.6 3.3 22.2 0.3 0.0 n/a 0.3 4.0 112 14
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 167.2 n/a 0.0 n/a 0.0 0.0 167 21
Riboflavin (mg) 0.5 0.0 0.2 0.2 0.1 0.1 0.1 0.0 0.1 0.5 n/a 0.0 n/a 0.0 0.3 2 0
Saturated Fat (g) 1.2 0.0 0.6 0.4 0.2 0.1 0.0 0.0 0.1 17.4 0.0 7.5 n/a 0.0 4.3 32 4
Selenium (mcg) 14.5 0.0 3.8 3.7 1.2 0.5 0.1 0.3 1.1 18.3 n/a 0.0 n/a 0.4 0.8 45 6
Serine (g) 1.0 n/a 1.4 1.5 0.2 0.1 0.1 0.0 0.1 1.1 n/a 0.0 n/a 0.0 0.2 6 1
Sodium (mg) 8.5 14.2 1,258.8 3.1 5.0 1.4 4.8 2.2 28.8 1,091.6 14.7 1.1 n/a 0.9 14.1 2,449 306
Starch (g) 88.8 n/a 37.8 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.2 127 16
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.0 4 1
Sucrose n/a n/a 7.9 n/a n/a n/a 0.0 0.5 n/a n/a 0.0 n/a n/a 0.0 0.1 9 1
Sugar n/a 0.0 7.9 n/a n/a 1.7 5.0 2.3 4.2 n/a 9.5 0.0 n/a 0.0 1.3 32 4
Theobromine n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.6 0.0 0.5 0.7 0.1 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.1 2 0
Threonine (g) 0.7 n/a 0.8 1.1 0.2 0.1 0.0 0.0 0.1 0.7 n/a 0.0 n/a 0.0 0.1 4 1
Tocopherol, alpha (mg) 4.1 0.0 0.1 n/a n/a 0.1 1.9 0.0 1.0 n/a n/a 7.7 n/a 0.0 4.2 19 2
Tocopherol, beta (mg) 0.1 n/a 0.0 n/a n/a 0.0 0.1 0.0 n/a n/a n/a 0.1 n/a 0.0 0.1 0 0
Tocopherol, delta (mg) 0.6 n/a 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 1 0
Tocopherol, gamma (mg) 7.7 n/a 2.9 n/a n/a 0.1 0.2 0.0 n/a n/a n/a 0.4 n/a 0.0 0.7 12 2
Total Fat (g) 10.3 0.0 2.6 1.7 1.3 0.2 0.4 0.1 0.3 27.6 0.0 54.0 n/a 0.0 29.5 128 16
Trans-monoenoic Fat n/a 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 n/a 0 0
TransFatty acids n/a 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 n/a 0 0
Tryptophan (g) 0.3 n/a 0.3 0.3 0.0 0.0 0.0 0.0 0.0 0.3 n/a 0.0 n/a 0.0 0.1 1 0
Tyrosine (g) 0.5 n/a 0.5 0.8 0.2 0.0 0.0 0.0 0.1 1.2 n/a 0.0 n/a 0.0 0.1 3 0
Valine (g) 1.0 n/a 1.3 1.4 0.3 0.1 0.0 0.0 0.1 1.3 n/a 0.0 n/a 0.0 0.2 6 1
Vitamin A, IU (IU) 23.8 0.0 0.0 18.4 0.0 752.0 3,725.9 1.1 1,794.6 796.7 0.0 0.0 n/a 0.0 293.5 7,406 926
Vitamin A, RAE (mcg) 1.7 0.0 0.0 0.0 0.0 37.8 186.8 0.0 90.0 179.7 0.0 0.0 n/a 0.0 14.1 510 64
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.4 n/a 0.0 n/a 0.0 0.0 1 0
Vitamin B-6 (mg) 0.8 0.0 0.3 0.2 0.3 0.1 0.3 0.1 0.1 0.2 n/a 0.0 n/a 0.0 0.5 3 0
Vitamin C n/a 0.0 5.1 0.0 10.6 5.5 152.0 4.1 33.8 0.0 0.0 0.0 n/a 0.0 20.1 231 29
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Water (g) 22.6 473.5 331.9 201.9 123.6 123.4 109.7 49.0 161.7 48.7 48.7 0.0 n/a 0.1 147.2 1,842 230
Zinc (mg) 5.3 0.0 2.0 3.4 0.6 0.3 0.3 0.1 0.7 3.4 0.1 0.0 n/a 0.0 1.3 17 2

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