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    Nutritional Facts: African Red Beans & Couscous

    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 (368g)
    dried red beans
    6 cups (1,422g)
    water
    2 (246g)
    tomatoes
    2 teaspoons (9g)
    olive oil
    2 (220g)
    onions
    1/2 cup (51g)
    celery
    1 medium (130g)
    sweet potatoes
    1 cup (138g)
    almonds
    1 1/2 cups (365g)
    soymilk
    1 teaspoon (6g)
    salt
    1/2 teaspoon (1g)
    cayenne pepper
    1 to taste (3g)
    black pepper
    4 cups (948g)
    water
    2 cups (0g)
    whole wheat couscous
    1 teaspoon (5g)
    olive oil
    1/2 teaspoon (3g)
    salt
    Total 1 serving
    Alanine (g) 0.6 n/a 0.1 0.0 0.0 0.0 0.1 1.4 0.4 0.0 n/a n/a n/a n/a 0.0 0.0 3 1
    Alcohol n/a 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
    Arginine (g) 0.8 n/a 0.1 0.0 0.2 0.0 0.1 3.4 0.7 0.0 n/a n/a n/a n/a 0.0 0.0 5 1
    Ash (g) 1.8 1.4 1.2 0.0 0.8 0.4 1.3 4.3 2.4 6.0 0.1 n/a 0.9 n/a 0.0 3.0 24 6
    Aspartic acid (g) 2.0 n/a 0.3 0.0 0.2 0.1 0.5 3.7 1.0 0.0 n/a n/a n/a n/a 0.0 0.0 8 2
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 162.8 n/a n/a n/a n/a n/a n/a n/a n/a 163 41
    Caffeine n/a 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
    Calcium (mg) 62.6 42.7 24.6 0.1 50.6 20.2 39.0 368.5 91.1 1.4 1.3 n/a 28.4 n/a 0.0 0.7 731 183
    Calories 106.7 0.0 44.3 79.6 88.0 8.1 111.8 821.1 196.8 0.0 2.9 n/a 0.0 n/a 39.8 0.0 1,499 375
    Calories (kj) 445.3 0.0 182.0 332.9 365.2 33.8 466.7 3,436.2 823.8 0.0 12.0 n/a 0.0 n/a 166.5 0.0 6,264 1,566
    Campesterol n/a n/a n/a n/a n/a n/a n/a 5.5 n/a n/a n/a n/a n/a n/a n/a n/a 6 1
    Carbohydrates (g) 15.1 0.0 9.6 0.0 20.5 1.5 26.2 29.3 22.9 0.0 0.5 n/a 0.0 n/a 0.0 0.0 126 31
    Cholesterol (mg) 0.0 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
    Copper (mg) 0.6 0.1 0.1 0.0 0.1 0.0 0.2 1.5 0.5 0.0 0.0 n/a 0.1 n/a 0.0 0.0 3 1
    Cystine (g) 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 1 0
    Dietary Fiber n/a 0.0 3.0 0.0 3.7 0.8 3.9 15.0 2.2 0.0 0.2 n/a 0.0 n/a 0.0 0.0 29 7
    Folate (mcg) 217.1 0.0 36.9 0.0 41.8 18.2 14.3 73.1 65.6 0.0 1.0 n/a 0.0 n/a 0.0 0.0 468 117
    Folate, DFE (mcg) 217.1 0.0 36.9 0.0 41.8 18.2 14.3 73.1 65.6 0.0 1.0 n/a 0.0 n/a 0.0 0.0 468 117
    Folate, food (mcg) 217.1 0.0 36.9 0.0 41.8 18.2 14.3 73.1 65.6 0.0 1.0 n/a 0.0 n/a 0.0 0.0 468 117
    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 n/a 0.0 n/a 0.0 0.0 0 0
    Fructose n/a n/a 3.4 n/a 2.8 0.3 0.9 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 7 2
    Galactose n/a n/a 0.0 n/a 0.0 0.3 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a 3.1 n/a 4.3 0.3 1.2 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 9 2
    Glutamic acid (g) 1.9 n/a 1.1 0.0 0.6 0.0 0.2 7.1 1.8 0.0 n/a n/a n/a n/a 0.0 0.0 13 3
    Glycine (g) 0.5 n/a 0.0 0.0 0.1 0.0 0.1 2.0 0.4 0.0 n/a n/a n/a n/a 0.0 0.0 3 1
    Histidine (g) 0.4 n/a 0.0 0.0 0.0 0.0 0.0 0.8 0.2 0.0 n/a n/a n/a n/a 0.0 0.0 2 0
    Iron (mg) 3.0 0.0 0.7 0.1 0.5 0.1 0.8 5.3 2.3 0.0 0.1 n/a 0.0 n/a 0.0 0.0 13 3
    Isoleucine (g) 0.7 n/a 0.0 0.0 0.0 0.0 0.1 0.9 0.4 0.0 n/a n/a n/a n/a 0.0 0.0 2 1
    Lactose n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Leucine (g) 1.1 n/a 0.1 0.0 0.1 0.0 0.1 2.0 0.7 0.0 n/a n/a n/a n/a 0.0 0.0 4 1
    Lysine (g) 0.9 n/a 0.1 0.0 0.1 0.0 0.1 0.8 0.5 0.0 n/a n/a n/a n/a 0.0 0.0 2 1
    Magnesium (mg) 77.3 14.2 27.1 0.0 22.0 5.6 32.5 387.8 91.1 0.1 1.4 n/a 9.5 n/a 0.0 0.0 668 167
    Maltose n/a n/a 0.0 n/a 0.0 0.0 0.0 0.2 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Manganese (mg) 0.7 0.0 0.3 0.0 0.3 0.1 0.3 3.2 0.8 0.0 0.0 n/a 0.0 n/a 0.0 0.0 6 1
    Methionine (g) 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.1 0.0 n/a n/a n/a n/a 0.0 0.0 1 0
    Monounsaturated Fat (g) 0.1 0.0 0.1 6.6 0.0 0.0 0.0 44.7 1.5 0.0 0.0 n/a 0.0 n/a 3.3 0.0 56 14
    Niacin (mg) 10.7 0.0 1.5 0.0 0.3 0.2 0.7 4.9 1.9 0.0 0.1 n/a 0.0 n/a 0.0 0.0 20 5
    Pantothenic acid (mg) 1.4 0.0 0.2 0.0 0.3 0.1 1.0 0.4 1.4 0.0 n/a n/a 0.0 n/a 0.0 0.0 5 1
    Phenylalanine (g) 0.8 n/a 0.1 0.0 0.1 0.0 0.1 1.6 0.4 0.0 n/a n/a n/a n/a 0.0 0.0 3 1
    Phosphorus (mg) 136.2 0.0 59.0 0.0 63.8 12.1 61.1 648.6 189.5 0.0 2.6 n/a 0.0 n/a 0.0 0.0 1,173 293
    Phytosterols n/a n/a 17.2 19.9 33.0 3.0 15.6 175.3 n/a 0.0 0.7 n/a n/a n/a 9.9 0.0 275 69
    Polyunsaturated Fat (g) 1.0 0.0 0.2 0.9 0.0 0.0 0.0 17.9 3.5 0.0 0.1 n/a 0.0 n/a 0.5 0.0 24 6
    Potassium (mg) 688.2 14.2 583.0 0.1 321.2 131.3 438.1 982.6 430.1 0.5 18.1 n/a 9.5 n/a 0.0 0.2 3,617 904
    Proline (g) 0.6 n/a 0.0 0.0 0.0 0.0 0.1 1.3 0.5 0.0 n/a n/a n/a n/a 0.0 0.0 3 1
    Protein (g) 15.5 0.0 2.2 0.0 2.4 0.3 2.0 29.1 11.9 0.0 0.1 n/a 0.0 n/a 0.0 0.0 64 16
    Retinol (mcg) 0.0 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
    Riboflavin (mg) 0.9 0.0 0.0 0.0 0.1 0.0 0.1 1.3 0.3 0.0 0.0 n/a 0.0 n/a 0.0 0.0 3 1
    Saturated Fat (g) 0.3 0.0 0.1 1.2 0.1 0.0 0.0 5.6 0.7 0.0 0.0 n/a 0.0 n/a 0.6 0.0 9 2
    Selenium (mcg) 2.2 0.0 0.0 0.0 1.1 0.2 0.8 3.2 17.5 0.0 0.1 n/a 0.0 n/a 0.0 0.0 25 6
    Serine (g) 0.8 n/a 0.1 0.0 0.0 0.0 0.1 1.4 0.5 0.0 n/a n/a n/a n/a 0.0 0.0 3 1
    Sodium (mg) 22.1 42.7 12.3 0.2 8.8 40.4 71.5 467.8 185.9 2,325.5 0.3 n/a 28.4 n/a 0.1 1,162.7 4,369 1,092
    Starch n/a n/a 0.0 n/a 0.0 0.0 16.4 1.0 n/a n/a n/a n/a n/a n/a n/a n/a 17 4
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a 5.5 n/a n/a n/a n/a n/a n/a n/a n/a 6 1
    Sucrose n/a n/a 0.0 n/a 2.2 0.1 3.3 6.6 n/a n/a n/a n/a n/a n/a n/a n/a 12 3
    Sugar n/a 0.0 6.5 0.0 9.3 0.9 5.4 6.8 14.5 0.0 0.1 n/a 0.0 n/a 0.0 0.0 44 11
    Theobromine n/a 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
    Thiamin (mg) 1.4 0.0 0.1 0.0 0.1 0.0 0.1 0.1 0.2 0.0 0.0 n/a 0.0 n/a 0.0 0.0 2 1
    Threonine (g) 0.6 n/a 0.1 0.0 0.0 0.0 0.1 0.9 0.4 0.0 n/a n/a n/a n/a 0.0 0.0 2 1
    Tocopherol, alpha n/a 0.0 1.3 1.3 0.0 0.1 0.3 32.8 0.4 0.0 0.3 n/a 0.0 n/a 0.6 0.0 37 9
    Tocopherol, beta n/a n/a 0.0 0.0 0.0 0.0 0.0 0.5 n/a n/a n/a n/a n/a n/a 0.0 n/a 1 0
    Tocopherol, delta n/a n/a 0.0 0.0 0.0 0.0 0.0 0.2 n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Tocopherol, gamma n/a n/a 0.3 0.1 0.0 0.0 0.0 0.9 n/a n/a n/a n/a n/a n/a 0.0 n/a 1 0
    Total Fat (g) 1.8 0.0 0.5 9.0 0.2 0.1 0.1 71.8 6.4 0.0 0.2 n/a 0.0 n/a 4.5 0.0 95 24
    TransFatty acids 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 n/a n/a 0 0
    Tryptophan (g) 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.1 0.0 n/a n/a n/a n/a 0.0 0.0 1 0
    Tyrosine (g) 0.5 n/a 0.0 0.0 0.0 0.0 0.0 0.7 0.3 0.0 n/a n/a n/a n/a 0.0 0.0 2 0
    Valine (g) 0.8 n/a 0.0 0.0 0.0 0.0 0.1 1.1 0.4 0.0 n/a n/a n/a n/a 0.0 0.0 3 1
    Vitamin A, IU (IU) 7.4 0.0 2,049.2 0.0 4.4 226.7 18,443.1 1.4 10.9 0.0 374.5 n/a 0.0 n/a 0.0 0.0 21,118 5,279
    Vitamin A, RAE (mcg) 0.0 0.0 103.3 0.0 0.0 11.1 921.7 0.0 0.0 0.0 18.7 n/a 0.0 n/a 0.0 0.0 1,055 264
    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 n/a 0.0 n/a 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.3 0.0 0.2 0.0 0.3 0.0 0.3 0.2 0.3 0.0 0.0 n/a 0.0 n/a 0.0 0.0 2 0
    Vitamin C (mg) 142.4 0.0 33.7 0.0 16.3 1.6 3.1 0.0 0.0 0.0 0.7 n/a 0.0 n/a 0.0 0.0 198 49
    Vitamin D (IU) 0.0 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
    Water (g) 333.8 1,420.6 232.5 0.0 196.0 48.2 100.5 3.5 320.9 0.0 0.1 n/a 947.1 n/a 0.0 0.0 3,603 901
    Zinc (mg) 1.5 0.0 0.4 0.0 0.4 0.1 0.4 4.6 0.4 0.0 0.0 n/a 0.0 n/a 0.0 0.0 8 2

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