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    Nutritional Facts: Sweet Potato, Corn & Black Bean Hash

    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 teaspoons (9g)
    canola oil
    2 medium (220g)
    onions
    1 medium (130g)
    sweet potatoes
    2 large (7g)
    garlic cloves
    1 (14g)
    jalapeno peppers
    4 teaspoons (8g)
    ground cumin
    1/2 teaspoon (3g)
    salt
    1/2 cup (119g)
    water
    3/4 cup (248g)
    frozen corn kernels
    15 ounces (307g)
    black beans
    2 tablespoons (2g)
    fresh cilantro
    1 to taste (0g)
    fresh ground pepper
    1 (67g)
    limes
    1 to taste (0g)
    tortillas
    1 to taste (0g)
    sour cream
    1 to taste (0g)
    cheddar cheese
    Total 1 serving
    Alanine n/a 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.7 1.1 n/a n/a n/a n/a n/a n/a 2 1
    Alcohol (g) 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 n/a n/a n/a 0 0
    Arginine n/a 0.2 0.1 0.0 n/a n/a 0.0 n/a 0.3 1.7 n/a n/a n/a n/a n/a n/a 2 1
    Ash (g) 0.0 0.8 1.3 0.1 0.1 0.6 3.0 0.1 1.5 3.5 0.0 n/a 0.2 n/a n/a n/a 11 6
    Aspartic acid n/a 0.2 0.5 0.0 n/a n/a 0.0 n/a 0.6 3.3 n/a n/a n/a n/a n/a n/a 5 2
    Beta-sitosterol (mg) 37.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 37 19
    Caffeine (mg) 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 n/a n/a n/a 0 0
    Calcium (mg) 0.0 50.6 39.0 13.0 1.7 78.2 0.7 3.6 7.4 82.9 1.3 n/a 22.1 n/a n/a n/a 301 150
    Calories 79.6 88.0 111.8 10.7 4.1 31.5 0.0 0.0 232.7 405.4 0.5 n/a 20.1 n/a n/a n/a 984 492
    Calories (kj) 332.9 365.2 466.7 44.9 16.7 131.6 0.0 0.0 967.7 1,695.4 1.9 n/a 84.4 n/a n/a n/a 4,107 2,054
    Campesterol (mg) 21.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 22 11
    Carbohydrates (g) 0.0 20.5 26.2 2.4 0.9 3.7 0.0 0.0 55.3 72.8 0.1 n/a 7.1 n/a n/a n/a 189 94
    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 n/a n/a 0 0
    Copper (mg) 0.0 0.1 0.2 0.0 0.0 0.1 0.0 0.0 0.1 0.6 0.0 n/a 0.0 n/a n/a n/a 1 1
    Cystine n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.3 n/a n/a n/a n/a n/a n/a 0 0
    Dietary Fiber (g) 0.0 3.7 3.9 0.2 0.4 0.9 0.0 0.0 5.2 26.7 0.1 n/a 1.9 n/a n/a n/a 43 21
    Folate (mcg) 0.0 41.8 14.3 0.2 3.8 0.8 0.0 0.0 76.7 457.6 1.2 n/a 5.4 n/a n/a n/a 602 301
    Folate, DFE (mcg) 0.0 41.8 14.3 0.2 3.8 0.8 0.0 0.0 76.7 457.6 1.2 n/a 5.4 n/a n/a n/a 602 301
    Folate, food (mcg) 0.0 41.8 14.3 0.2 3.8 0.8 0.0 0.0 76.7 457.6 1.2 n/a 5.4 n/a n/a n/a 602 301
    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 n/a n/a 0 0
    Fructose n/a 2.8 0.9 n/a 0.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4 2
    Galactose n/a 0.0 0.0 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
    Glucose (dextrose) n/a 4.3 1.2 n/a 0.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 6 3
    Glutamic acid n/a 0.6 0.2 0.1 n/a n/a 0.0 n/a 1.5 4.1 n/a n/a n/a n/a n/a n/a 6 3
    Glycine n/a 0.1 0.1 0.0 n/a n/a 0.0 n/a 0.3 1.1 n/a n/a n/a n/a n/a n/a 2 1
    Histidine n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.2 0.8 n/a n/a n/a n/a n/a n/a 1 1
    Iron (mg) 0.0 0.5 0.8 0.1 0.0 5.6 0.0 0.0 1.5 6.5 0.0 n/a 0.4 n/a n/a n/a 15 8
    Isoleucine n/a 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.3 1.2 n/a n/a n/a n/a n/a n/a 2 1
    Lactose n/a 0.0 0.0 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
    Leucine n/a 0.1 0.1 0.0 n/a n/a 0.0 n/a 0.8 2.2 n/a n/a n/a n/a n/a n/a 3 2
    Lysine n/a 0.1 0.1 0.0 n/a n/a 0.0 n/a 0.3 1.9 n/a n/a 0.0 n/a n/a n/a 2 1
    Magnesium (mg) 0.0 22.0 32.5 1.8 2.1 30.7 0.0 1.2 71.8 215.0 0.5 n/a 4.0 n/a n/a n/a 382 191
    Maltose n/a 0.0 0.0 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
    Manganese (mg) 0.0 0.3 0.3 0.1 0.0 0.3 0.0 0.0 0.4 1.4 0.0 n/a 0.0 n/a n/a n/a 3 1
    Methionine n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.2 0.4 n/a n/a 0.0 n/a n/a n/a 1 0
    Monounsaturated Fat (g) 5.7 0.0 0.0 0.0 0.0 1.2 0.0 0.0 0.5 0.1 0.0 n/a 0.0 n/a n/a n/a 8 4
    Niacin (mg) 0.0 0.3 0.7 0.1 0.2 0.4 0.0 0.0 3.8 1.6 0.0 n/a 0.1 n/a n/a n/a 7 4
    Pantothenic acid (mg) 0.0 0.3 1.0 0.0 0.0 n/a 0.0 0.0 0.6 0.7 0.0 n/a 0.1 n/a n/a n/a 3 1
    Phenylalanine n/a 0.1 0.1 0.0 n/a n/a 0.0 n/a 0.4 1.5 n/a n/a n/a n/a n/a n/a 2 1
    Phosphorus (mg) 0.0 63.8 61.1 11.0 3.6 41.9 0.0 0.0 185.6 430.0 1.0 n/a 12.1 n/a n/a n/a 810 405
    Phytosterols n/a 33.0 15.6 n/a n/a 5.7 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 54 27
    Polyunsaturated Fat (g) 2.5 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.9 0.7 0.0 n/a 0.0 n/a n/a n/a 5 2
    Potassium (mg) 0.0 321.2 438.1 28.9 34.7 150.2 0.2 1.2 621.2 1,090.4 10.4 n/a 68.3 n/a n/a n/a 2,765 1,382
    Proline n/a 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.7 1.2 n/a n/a n/a n/a n/a n/a 2 1
    Protein (g) 0.0 2.4 2.0 0.5 0.1 1.5 0.0 0.0 7.7 27.2 0.0 n/a 0.5 n/a n/a n/a 42 21
    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 n/a n/a 0 0
    Riboflavin (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.2 0.0 n/a 0.0 n/a n/a n/a 1 0
    Saturated Fat (g) 0.7 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.3 0.4 0.0 n/a 0.0 n/a n/a n/a 2 1
    Selenium (mcg) 0.0 1.1 0.8 1.0 0.1 0.4 0.0 0.0 1.7 3.7 0.0 n/a 0.3 n/a n/a n/a 9 5
    Serine n/a 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.4 1.5 n/a n/a n/a n/a n/a n/a 2 1
    Sodium (mg) 0.0 8.8 71.5 1.2 0.4 14.1 1,162.7 3.6 9.9 3.1 0.9 n/a 1.3 n/a n/a n/a 1,278 639
    Starch n/a 0.0 16.4 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 16 8
    Stigmasterol (mg) 0.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 0 0
    Sucrose n/a 2.2 3.3 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 5 3
    Sugar (g) 0.0 9.3 5.4 0.1 0.6 0.2 0.0 0.0 n/a n/a 0.0 n/a 1.1 n/a n/a n/a 17 8
    Theobromine (mg) 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 n/a n/a n/a 0 0
    Thiamin (mg) 0.0 0.1 0.1 0.0 0.0 0.1 0.0 0.0 0.4 0.7 0.0 n/a 0.0 n/a n/a n/a 1 1
    Threonine n/a 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.3 1.1 n/a n/a n/a n/a n/a n/a 2 1
    Tocopherol, alpha (mg) 1.6 0.0 0.3 0.0 0.5 0.3 0.0 0.0 n/a n/a 0.1 n/a 0.1 n/a n/a n/a 3 1
    Tocopherol, beta (mg) 0.0 0.0 0.0 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
    Tocopherol, delta (mg) 0.1 0.0 0.0 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
    Tocopherol, gamma (mg) 2.5 0.0 0.0 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 2 1
    Total Fat (g) 9.0 0.2 0.1 0.0 0.1 1.9 0.0 0.0 1.8 1.7 0.0 n/a 0.1 n/a n/a n/a 15 7
    Trans-monoenoic Fat (g) 0.0 n/a 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
    TransFatty acids (g) 0.0 n/a 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
    Tryptophan n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.3 n/a n/a 0.0 n/a n/a n/a 0 0
    Tyrosine n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.3 0.8 n/a n/a n/a n/a n/a n/a 1 1
    Valine n/a 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.4 1.4 n/a n/a n/a n/a n/a n/a 2 1
    Vitamin A, IU (IU) 0.0 4.4 18,443.1 0.6 150.9 106.7 0.0 0.0 9.9 18.4 135.0 n/a 33.5 n/a n/a n/a 18,903 9,451
    Vitamin A, RAE (mcg) 0.0 0.0 921.7 0.0 7.6 5.4 0.0 0.0 0.0 0.0 6.7 n/a 1.3 n/a n/a n/a 943 471
    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 n/a n/a 0 0
    Vitamin B-6 (mg) 0.0 0.3 0.3 0.1 0.1 0.0 0.0 0.0 0.6 0.2 0.0 n/a 0.0 n/a n/a n/a 2 1
    Vitamin C (mg) 0.0 16.3 3.1 2.2 16.6 0.6 0.0 0.0 11.9 0.0 0.5 n/a 19.5 n/a n/a n/a 71 35
    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 n/a n/a 0 0
    Water (g) 0.0 196.0 100.5 4.2 12.8 0.7 0.0 118.4 181.2 201.9 1.8 n/a 59.1 n/a n/a n/a 877 438
    Zinc (mg) 0.0 0.4 0.4 0.1 0.0 0.4 0.0 0.0 1.6 3.4 0.0 n/a 0.1 n/a n/a n/a 6 3

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