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    Nutritional Facts: Southwest Quinoa 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
    1 lb (454g)
    sweet potatoes
    1 (201g)
    avocados
    1/2 cup (75g)
    red peppers
    1/4 cup (40g)
    shallots
    1/4 cup (4g)
    fresh cilantro
    3 tablespoons (41g)
    olive oil
    2 tablespoons (30g)
    lime juice
    1/2 teaspoon (1g)
    chili powder
    1/2 teaspoon (3g)
    salt
    1/4 teaspoon (1g)
    pepper
    1/4 cup (32g)
    pumpkin seeds
    Total 1 serving
    Alanine (g) 1.0 0.3 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.5 2 1
    Alcohol n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 1.9 0.2 0.2 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 1.7 4 1
    Ash (g) 4.0 4.5 3.2 0.4 0.3 0.1 0.0 0.1 0.2 3.0 0.0 1.5 17 4
    Aspartic acid (g) 1.9 1.7 0.5 0.2 0.1 n/a 0.0 0.0 0.0 0.0 0.0 1.0 5 1
    Beta-sitosterol n/a n/a 152.8 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 153 38
    Caffeine n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 79.9 136.2 24.1 5.2 14.8 2.7 0.4 4.2 4.5 0.7 2.5 14.8 290 73
    Calories 625.6 390.4 321.6 23.1 28.8 0.9 358.0 7.6 3.8 0.0 1.4 180.3 1,942 485
    Calories (kj) 2,616.3 1,629.9 1,346.7 96.1 120.8 3.8 1,498.1 31.5 15.9 0.0 6.0 754.3 8,119 2,030
    Campesterol n/a n/a 10.1 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 10 3
    Carbohydrates (g) 109.1 91.3 17.1 4.5 6.7 0.1 0.0 2.5 0.7 0.0 0.4 3.5 236 59
    Cholesterol (mg) 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
    Copper (mg) 1.0 0.7 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 3 1
    Cystine (g) 0.3 0.1 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.1 1 0
    Dietary Fiber (g) 11.9 13.6 13.5 1.6 n/a 0.1 0.0 0.1 0.5 0.0 0.1 1.9 43 11
    Folate (mcg) 312.8 49.9 162.8 34.3 13.6 2.5 0.0 3.0 0.4 0.0 0.1 18.7 598 150
    Folate, DFE (mcg) 312.8 49.9 162.8 34.3 13.6 2.5 0.0 3.0 0.4 0.0 0.1 18.7 598 150
    Folate, food (mcg) 312.8 49.9 162.8 34.3 13.6 2.5 0.0 3.0 0.4 0.0 0.1 18.7 598 150
    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 0.0 0 0
    Fructose n/a 3.2 0.2 1.7 n/a n/a n/a 0.2 0.1 n/a 0.0 0.0 5 1
    Galactose n/a 0.0 0.2 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
    Glucose (dextrose) n/a 4.4 0.7 1.4 n/a n/a n/a 0.2 0.0 n/a 0.0 0.0 7 2
    Glutamic acid (g) 3.2 0.7 0.6 0.2 0.2 n/a 0.0 0.0 0.0 0.0 0.0 2.0 7 2
    Glycine (g) 1.2 0.3 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.6 2 1
    Histidine (g) 0.7 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.3 1 0
    Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
    Iron (mg) 7.8 2.8 1.1 0.3 0.5 0.1 0.2 0.0 0.2 0.0 0.1 2.8 16 4
    Isoleucine (g) 0.9 0.2 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.4 2 0
    Lactose n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
    Leucine (g) 1.4 0.4 0.3 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.8 3 1
    Lysine (g) 1.3 0.3 0.3 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.4 2 1
    Magnesium (mg) 334.9 113.5 58.3 8.9 8.4 1.0 0.0 2.4 2.0 0.0 1.0 190.9 721 180
    Maltose n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
    Manganese (mg) 3.5 1.2 0.3 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.1 1.5 7 2
    Methionine (g) 0.5 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.2 1 0
    Monounsaturated Fat (g) 2.7 0.0 19.7 0.0 0.0 0.0 29.5 0.0 0.0 0.0 0.0 5.2 57 14
    Niacin (mg) 2.6 2.5 3.5 0.7 0.1 0.0 0.0 0.0 0.2 0.0 0.0 1.6 11 3
    Pantothenic acid (mg) 1.3 3.6 2.8 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.2 8 2
    Phenylalanine (g) 1.0 0.4 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.6 2 1
    Phosphorus (mg) 776.9 213.4 104.5 19.4 24.0 1.9 0.0 4.2 4.1 0.0 0.9 397.6 1,547 387
    Phytosterols n/a 54.5 n/a n/a 2.0 0.2 89.5 n/a 1.1 0.0 0.5 n/a 148 37
    Polyunsaturated Fat (g) 5.6 0.1 3.7 0.1 0.0 0.0 4.3 0.0 0.1 0.0 0.0 6.8 21 5
    Potassium (mg) 957.1 1,530.0 974.9 157.2 133.6 20.8 0.4 35.4 26.3 0.2 7.6 260.9 4,104 1,026
    Proline (g) 1.3 0.2 0.2 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.4 2 1
    Protein (g) 24.0 7.1 4.0 0.7 1.0 0.1 0.0 0.1 0.2 0.0 0.1 9.7 47 12
    Retinol (mcg) 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
    Riboflavin (mg) 0.5 0.3 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
    Saturated Fat (g) 1.2 0.1 4.3 0.0 0.0 0.0 5.6 0.0 0.0 0.0 0.0 2.8 14 4
    Selenium (mcg) 14.5 2.7 0.8 0.1 0.5 0.0 0.0 0.0 0.3 0.0 0.0 3.0 22 5
    Serine (g) 1.0 0.4 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.5 2 1
    Sodium (mg) 8.5 249.7 14.1 3.0 4.8 1.8 0.8 0.6 22.1 1,162.7 0.1 2.3 1,471 368
    Starch (g) 88.8 57.4 0.2 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.5 147 37
    Stigmasterol n/a n/a 4.0 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 4 1
    Sucrose n/a 11.4 0.1 0.0 n/a n/a n/a 0.1 0.0 n/a 0.0 0.4 12 3
    Sugar n/a 19.0 1.3 3.1 n/a 0.0 0.0 0.5 0.1 0.0 0.0 0.5 25 6
    Theobromine n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.6 0.4 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 1 0
    Threonine (g) 0.7 0.4 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.3 2 0
    Tocopherol, alpha (mg) 4.1 1.2 4.2 1.2 n/a 0.1 5.8 0.1 0.5 0.0 0.0 0.7 18 4
    Tocopherol, beta (mg) 0.1 0.0 0.1 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Tocopherol, delta (mg) 0.6 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.1 1 0
    Tocopherol, gamma (mg) 7.7 0.0 0.7 0.1 n/a n/a 0.3 0.0 0.0 n/a 0.0 11.3 20 5
    Total Fat (g) 10.3 0.2 29.5 0.2 0.0 0.0 40.5 0.0 0.2 0.0 0.0 15.8 97 24
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
    TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
    Tryptophan (g) 0.3 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.2 1 0
    Tyrosine (g) 0.5 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.4 1 0
    Valine (g) 1.0 0.4 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.5 2 1
    Vitamin A, IU (IU) 23.8 64,409.0 293.5 2,332.6 476.0 269.9 0.0 15.1 400.3 0.0 3.1 5.2 68,228 17,057
    Vitamin A, RAE (mcg) 1.7 3,218.9 14.1 117.0 24.0 13.5 0.0 0.6 20.0 0.0 0.2 0.3 3,410 853
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.8 0.9 0.5 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 1
    Vitamin C n/a 10.9 20.1 95.1 3.2 1.1 0.0 9.1 0.0 0.0 0.0 0.6 140 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 0.0 0 0
    Water (g) 22.6 350.9 147.2 68.7 31.9 3.7 0.0 27.5 0.1 0.0 0.1 1.7 654 164
    Zinc (mg) 5.3 1.4 1.3 0.2 0.2 0.0 0.0 0.0 0.1 0.0 0.0 2.5 11 3

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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