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 (372g) cooked rice |
1 1/2 cups (210g) cooked chicken |
15 ounces (307g) black beans |
11 ounces (325g) whole kernel corn |
14 1/2 ounces (411g) diced tomatoes |
1 teaspoon (1g) dried cilantro |
1 teaspoon (2g) ground cumin |
1/2 teaspoon (2g) garlic powder |
1/2 teaspoon (0g) oregano |
1 tablespoon (8g) chili powder |
1/2 teaspoon (1g) ground red pepper |
4 tablespoons (57g) butter |
4 tablespoons (30g) whole wheat flour |
1 cup (244g) milk |
1/2 cup (122g) chicken broth |
1/4 teaspoon (1g) ground black pepper |
1/2 teaspoon (3g) salt |
1 cup (113g) cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 0.5 | 2.9 | 1.1 | 0.8 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 0.8 | 7 | 1 |
| Alcohol | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.7 | 3.2 | 1.7 | 0.3 | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 1.1 | 8 | 1 |
| Ash (g) | 0.8 | 2.0 | 3.5 | 2.8 | 2.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.9 | 0.1 | 1.2 | 0.5 | 1.8 | 1.2 | 0.0 | 3.0 | 4.4 | 25 | 3 |
| Aspartic acid (g) | 0.8 | 4.7 | 3.3 | 0.6 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.2 | 0.6 | n/a | 0.0 | 0.0 | 1.8 | 13 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Caffeine | n/a | n/a | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 11.2 | 25.2 | 82.9 | 16.2 | 41.1 | 7.5 | 19.6 | 1.2 | 2.7 | 26.4 | 1.3 | 13.6 | 10.2 | 290.4 | 4.9 | 2.5 | 0.7 | 814.7 | 1,372 | 172 |
| Calories | 483.6 | 350.7 | 405.4 | 263.0 | 74.0 | 1.7 | 7.9 | 5.1 | 0.4 | 22.6 | 2.9 | 407.3 | 102.0 | 156.2 | 19.5 | 1.4 | 0.0 | 455.4 | 2,759 | 345 |
| Calories (kj) | 2,023.7 | 1,467.9 | 1,695.4 | 1,100.8 | 304.2 | 7.0 | 32.9 | 21.5 | 1.9 | 94.3 | 12.0 | 1,703.4 | 427.2 | 653.9 | 81.7 | 6.0 | 0.0 | 1,902.9 | 11,537 | 1,442 |
| Campesterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 106.4 | 0.0 | 72.8 | 60.4 | 16.0 | 0.3 | 0.9 | 1.1 | 0.1 | 4.0 | 0.5 | 0.0 | 21.6 | 11.3 | 0.5 | 0.4 | 0.0 | 1.4 | 298 | 37 |
| Cholesterol (mg) | 0.0 | 157.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 122.1 | 0.0 | 34.2 | 0.0 | 0.0 | 0.0 | 118.7 | 432 | 54 |
| Copper (mg) | 0.1 | 0.1 | 0.6 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.2 | 0.7 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Dietary Fiber (g) | 1.1 | 0.0 | 26.7 | 6.5 | 4.9 | 0.1 | 0.2 | 0.1 | 0.1 | 2.8 | 0.2 | 0.0 | 3.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 46 | 6 |
| Folate (mcg) | 215.8 | 10.5 | 457.6 | 159.1 | 61.7 | 1.6 | 0.2 | 0.7 | 0.4 | 2.2 | 1.0 | 1.7 | 13.2 | 12.2 | 2.4 | 0.1 | 0.0 | 20.3 | 961 | 120 |
| Folate, DFE (mcg) | 360.8 | 10.5 | 457.6 | 159.1 | 61.7 | 1.6 | 0.2 | 0.7 | 0.4 | 2.2 | 1.0 | 1.7 | 13.2 | 12.2 | 2.4 | 0.1 | 0.0 | 20.3 | 1,106 | 138 |
| Folate, food (mcg) | 7.4 | 10.5 | 457.6 | 159.1 | 61.7 | 1.6 | 0.2 | 0.7 | 0.4 | 2.2 | 1.0 | 1.7 | 13.2 | 12.2 | 2.4 | 0.1 | 0.0 | 20.3 | 753 | 94 |
| Folic acid (mcg) | 208.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 208 | 26 |
| Fructose | n/a | n/a | n/a | n/a | 5.6 | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 5.1 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Glutamic acid (g) | 1.7 | 7.9 | 4.1 | 1.7 | 1.8 | n/a | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.1 | 1.3 | 1.7 | n/a | 0.0 | 0.0 | 6.9 | 27 | 3 |
| Glycine (g) | 0.4 | 2.6 | 1.1 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.5 | 5 | 1 |
| Histidine (g) | 0.2 | 1.6 | 0.8 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 1.0 | 4 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.5 | 2.5 | 6.5 | 2.8 | 1.1 | 0.3 | 1.4 | 0.1 | 0.1 | 1.4 | 0.1 | 0.0 | 1.1 | 0.1 | 0.3 | 0.1 | 0.0 | 0.8 | 24 | 3 |
| Isoleucine (g) | 0.4 | 2.8 | 1.2 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | 1.7 | 7 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0 | 0 |
| Leucine (g) | 0.7 | 3.9 | 2.2 | 0.9 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | 0.8 | n/a | 0.0 | 0.0 | 2.7 | 12 | 1 |
| Lysine (g) | 0.3 | 4.5 | 1.9 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.6 | n/a | 0.0 | 0.0 | 2.3 | 10 | 1 |
| Magnesium (mg) | 48.4 | 44.1 | 215.0 | 64.9 | 45.2 | 4.2 | 7.7 | 1.2 | 0.5 | 11.9 | 1.4 | 1.1 | 41.1 | 31.7 | 1.2 | 1.0 | 0.0 | 31.6 | 552 | 69 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0 | 0 |
| Manganese (mg) | 1.4 | 0.0 | 1.4 | 0.6 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 6 | 1 |
| Methionine (g) | 0.2 | 1.5 | 0.4 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.7 | 3 | 0 |
| Monounsaturated Fat (g) | 0.2 | 5.3 | 0.1 | 0.9 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.3 | 0.0 | 11.9 | 0.1 | 2.6 | 0.3 | 0.0 | 0.0 | 10.6 | 33 | 4 |
| Niacin (mg) | 6.8 | 16.6 | 1.6 | 3.9 | 2.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 1.5 | 0.2 | 1.7 | 0.0 | 0.0 | 0.1 | 36 | 4 |
| Pantothenic acid (mg) | 1.5 | 2.0 | 0.7 | 2.2 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.5 | 8 | 1 |
| Phenylalanine (g) | 0.5 | 2.1 | 1.5 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.4 | n/a | 0.0 | 0.0 | 1.5 | 7 | 1 |
| Phosphorus (mg) | 137.6 | 403.2 | 430.0 | 211.1 | 98.7 | 2.9 | 10.5 | 6.4 | 0.2 | 24.0 | 2.6 | 13.6 | 107.1 | 226.9 | 36.6 | 0.9 | 0.0 | 578.6 | 2,291 | 286 |
| Phytosterols | n/a | n/a | n/a | n/a | 28.8 | n/a | 1.4 | 0.1 | 0.3 | 6.6 | 0.7 | n/a | n/a | 0.0 | n/a | 0.5 | 0.0 | n/a | 39 | 5 |
| Polyunsaturated Fat (g) | 0.2 | 3.2 | 0.7 | 1.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 1.7 | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 1.1 | 10 | 1 |
| Potassium (mg) | 107.9 | 480.9 | 1,090.4 | 633.2 | 974.2 | 26.8 | 37.5 | 18.5 | 2.1 | 156.0 | 18.1 | 13.6 | 108.9 | 368.4 | 104.9 | 7.6 | 0.2 | 110.7 | 4,260 | 533 |
| Proline (g) | 0.4 | 2.2 | 1.2 | 0.8 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.6 | 0.8 | n/a | 0.0 | 0.0 | 3.2 | 9 | 1 |
| Protein (g) | 8.9 | 52.5 | 27.2 | 8.5 | 3.6 | 0.1 | 0.4 | 0.3 | 0.0 | 1.1 | 0.1 | 0.5 | 4.0 | 8.0 | 2.5 | 0.1 | 0.0 | 28.1 | 146 | 18 |
| Retinol (mcg) | 0.0 | 25.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 381.1 | 0.0 | 75.6 | 0.0 | 0.0 | 0.0 | 291.5 | 774 | 97 |
| Riboflavin (mg) | 0.1 | 0.3 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.4 | 2 | 0 |
| Saturated Fat (g) | 0.2 | 3.8 | 0.4 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 29.2 | 0.1 | 5.6 | 0.2 | 0.0 | 0.0 | 23.8 | 64 | 8 |
| Selenium (mcg) | 27.9 | 51.7 | 3.7 | 2.3 | 0.0 | 0.2 | 0.1 | 0.4 | 0.0 | 1.6 | 0.1 | 0.6 | 18.5 | 4.9 | 0.0 | 0.0 | 0.0 | 15.7 | 128 | 16 |
| Serine (g) | 0.5 | 1.8 | 1.5 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.4 | n/a | 0.0 | 0.0 | 1.6 | 7 | 1 |
| Sodium (mg) | 0.0 | 157.5 | 3.1 | 1,048.8 | 20.6 | 1.3 | 3.5 | 0.9 | 0.0 | 131.2 | 0.3 | 405.6 | 0.6 | 119.6 | 373.3 | 0.1 | 1,162.7 | 701.7 | 4,131 | 516 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 17.3 | n/a | n/a | n/a | n/a | n/a | 17 | 2 |
| Stigmasterol | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.3 | 0 | 0 |
| Sugar | n/a | n/a | n/a | 7.8 | 10.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.1 | n/a | 0.4 | 0.0 | 0.0 | 0.6 | 21 | 3 |
| Theobromine | n/a | n/a | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.1 | 0.7 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.3 | 2.2 | 1.1 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 1.0 | 6 | 1 |
| Tocopherol, alpha | n/a | n/a | n/a | 0.2 | 2.2 | 0.0 | 0.1 | 0.0 | 0.0 | 3.1 | 0.3 | 1.3 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 8 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Total Fat (g) | 0.8 | 13.9 | 1.7 | 3.2 | 0.8 | 0.0 | 0.5 | 0.0 | 0.0 | 1.1 | 0.2 | 46.1 | 0.8 | 8.9 | 0.7 | 0.0 | 0.0 | 37.4 | 116 | 15 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 0.1 | 0.6 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 2 | 0 |
| Tyrosine (g) | 0.3 | 1.8 | 0.8 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 1.4 | 5 | 1 |
| Valine (g) | 0.5 | 2.6 | 1.4 | 0.5 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.5 | n/a | 0.0 | 0.0 | 1.9 | 8 | 1 |
| Vitamin A, IU (IU) | 0.0 | 86.1 | 18.4 | 3.2 | 3,424.2 | 35.1 | 26.7 | 0.0 | 2.8 | 2,372.0 | 374.5 | 1,419.4 | 2.7 | 336.7 | 0.0 | 3.1 | 0.0 | 1,132.3 | 9,237 | 1,155 |
| Vitamin A, RAE (mcg) | 0.0 | 25.2 | 0.0 | 0.0 | 172.6 | 1.8 | 1.3 | 0.0 | 0.1 | 118.6 | 18.7 | 388.5 | 0.0 | 80.5 | 0.0 | 0.2 | 0.0 | 299.5 | 1,107 | 138 |
| Vitamin B-12 (mcg) | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.9 | 3 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.9 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 27.6 | 56.3 | 3.4 | 0.2 | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 92 | 11 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 27.1 | 61 | 8 |
| Water (g) | 255.2 | 141.6 | 201.9 | 249.8 | 388.5 | 0.0 | 0.2 | 0.1 | 0.0 | 0.9 | 0.1 | 9.0 | 3.2 | 214.0 | 117.1 | 0.1 | 0.0 | 41.5 | 1,623 | 203 |
| Zinc (mg) | 1.6 | 3.2 | 3.4 | 1.3 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.8 | 0.9 | 0.1 | 0.0 | 0.0 | 3.5 | 16 | 2 |
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