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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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