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Nutritional Facts: Quinoa and Spring Vegetable Pilaf

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 1/2 cups (255g)
quinoa
1 cup (0g)
vegetable broth
2 cups (290g)
frozen baby peas
5 tablespoons (8g)
fresh mint leaves
1 (3g)
garlic cloves
3 tablespoons (43g)
butter
1 large (89g)
leeks
3/4 cup (120g)
shallots
8 ounces (227g)
fresh shiitake mushrooms
1 bunch (480g)
asparagus
Total 1 serving
Alanine (g) 1.5 n/a 0.7 0.0 0.0 0.0 0.1 0.1 0.2 0.6 3 1
Alcohol n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 2.8 n/a 1.2 0.0 0.0 0.0 0.1 0.2 0.2 0.5 5 1
Ash (g) 6.1 n/a 2.5 0.1 0.0 0.9 0.9 1.0 0.8 3.0 15 4
Aspartic acid (g) 2.9 n/a 1.4 0.0 0.0 0.0 0.1 0.3 0.2 2.7 8 2
Beta-sitosterol n/a n/a n/a n/a n/a 1.7 n/a n/a 0.0 n/a 2 0
Caffeine n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 119.9 n/a 72.5 19.4 5.4 10.2 52.5 44.4 6.8 110.4 442 110
Calories 938.4 n/a 234.9 5.6 4.5 305.4 54.3 86.4 127.0 105.6 1,862 466
Calories (kj) 3,924.5 n/a 983.1 23.4 18.7 1,277.6 227.0 362.4 530.7 451.2 7,799 1,950
Campesterol n/a n/a n/a n/a n/a 0.0 n/a n/a 9.1 n/a 9 2
Carbohydrates (g) 163.6 n/a 41.9 1.2 1.0 0.0 12.6 20.2 32.6 19.7 293 73
Cholesterol (mg) 0.0 n/a 0.0 0.0 0.0 91.6 0.0 0.0 0.0 0.0 92 23
Copper (mg) 1.5 n/a 0.5 0.0 0.0 0.0 0.1 0.1 2.0 0.8 5 1
Cystine (g) 0.5 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.2 1 0
Dietary Fiber (g) 17.9 n/a 14.8 0.6 0.1 0.0 1.6 n/a 4.8 9.6 49 12
Folate (mcg) 469.2 n/a 188.5 9.1 0.1 1.3 57.0 40.8 47.6 715.2 1,529 382
Folate, DFE (mcg) 469.2 n/a 188.5 9.1 0.1 1.3 57.0 40.8 47.6 715.2 1,529 382
Folate, food (mcg) 469.2 n/a 188.5 9.1 0.1 1.3 57.0 40.8 47.6 715.2 1,529 382
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 1.1 n/a n/a n/a n/a n/a n/a 3.8 5 1
Galactose n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
Glucose (dextrose) n/a n/a 0.3 n/a n/a n/a n/a n/a n/a 2.0 2 1
Glutamic acid (g) 4.8 n/a 2.1 0.0 0.0 0.1 0.2 0.6 0.8 1.2 10 2
Glycine (g) 1.8 n/a 0.5 0.0 0.0 0.0 0.1 0.1 0.1 0.5 3 1
Histidine (g) 1.0 n/a 0.3 0.0 0.0 0.0 0.0 0.1 0.0 0.3 2 0
Iron (mg) 11.7 n/a 4.3 0.4 0.1 0.0 1.9 1.4 1.0 4.4 25 6
Isoleucine (g) 1.3 n/a 0.6 0.0 0.0 0.0 0.0 0.1 0.1 0.4 3 1
Lactose n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
Leucine (g) 2.1 n/a 0.9 0.0 0.0 0.0 0.1 0.2 0.2 0.7 4 1
Lysine (g) 2.0 n/a 0.9 0.0 0.0 0.0 0.1 0.2 0.1 0.5 4 1
Magnesium (mg) 502.4 n/a 95.7 6.4 0.8 0.9 24.9 25.2 31.8 67.2 755 189
Maltose n/a n/a 0.5 n/a n/a n/a n/a n/a n/a 0.0 0 0
Manganese (mg) 5.2 n/a 1.2 0.1 0.1 0.0 0.4 0.4 0.5 0.7 8 2
Methionine (g) 0.8 n/a 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.2 1 0
Monounsaturated Fat (g) 4.1 n/a 0.1 0.0 0.0 9.0 0.0 0.0 0.2 0.0 13 3
Niacin (mg) 3.9 n/a 6.1 0.1 0.0 0.0 0.4 0.2 3.4 5.2 19 5
Pantothenic acid (mg) 2.0 n/a 0.3 0.0 0.0 0.0 0.1 0.3 8.2 1.1 12 3
Phenylalanine (g) 1.5 n/a 0.6 0.0 0.0 0.0 0.0 0.1 0.2 0.4 3 1
Phosphorus (mg) 1,165.4 n/a 313.2 5.8 4.6 10.2 31.2 72.0 65.8 259.2 1,927 482
Phytosterols n/a n/a n/a 1.0 n/a n/a n/a 6.0 n/a n/a 7 2
Polyunsaturated Fat (g) 8.4 n/a 0.5 0.0 0.0 1.3 0.1 0.0 0.1 0.5 11 3
Potassium (mg) 1,435.7 n/a 707.6 45.5 12.0 10.2 160.2 400.8 265.4 1,075.2 4,113 1,028
Proline (g) 2.0 n/a 0.5 0.0 0.0 0.0 0.1 0.2 0.1 0.4 3 1
Protein (g) 36.0 n/a 15.7 0.3 0.2 0.4 1.3 3.0 3.5 11.5 72 18
Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 285.8 0.0 0.0 0.0 0.0 286 71
Riboflavin (mg) 0.8 n/a 0.4 0.0 0.0 0.0 0.0 0.0 0.4 0.7 2 1
Saturated Fat (g) 1.8 n/a 0.2 0.0 0.0 21.9 0.0 0.0 0.1 0.2 24 6
Selenium (mcg) 21.7 n/a 5.2 n/a 0.4 0.4 0.9 1.4 56.3 29.3 116 29
Serine (g) 1.4 n/a 0.5 0.0 0.0 0.0 0.1 0.1 0.2 0.6 3 1
Sodium (mg) 12.8 n/a 14.5 2.5 0.5 304.2 17.8 14.4 9.1 67.2 443 111
Starch (g) 133.2 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 133 33
Stigmasterol n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Sucrose n/a n/a 14.5 n/a n/a n/a n/a n/a n/a 0.4 15 4
Sugar n/a n/a 16.4 n/a 0.0 0.0 3.5 n/a 8.7 6.2 35 9
Theobromine n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.9 n/a 0.8 0.0 0.0 0.0 0.1 0.1 0.1 0.8 3 1
Threonine (g) 1.1 n/a 0.6 0.0 0.0 0.0 0.1 0.1 0.2 0.4 2 1
Tocopherol, alpha (mg) 6.2 n/a 0.4 n/a 0.0 1.0 0.8 n/a 0.0 7.2 16 4
Tocopherol, beta (mg) 0.2 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.1 0 0
Tocopherol, delta (mg) 0.9 n/a 0.1 n/a n/a 0.0 n/a n/a n/a 0.0 1 0
Tocopherol, gamma (mg) 11.6 n/a 2.8 n/a n/a 0.0 n/a n/a n/a 1.0 15 4
Total Fat (g) 15.5 n/a 1.2 0.1 0.0 34.6 0.3 0.1 0.5 1.1 53 13
Trans-monoenoic Fat n/a n/a n/a n/a n/a 1.3 n/a n/a n/a n/a 1 0
TransFatty acids n/a n/a n/a n/a n/a 1.4 n/a n/a n/a n/a 1 0
Tryptophan (g) 0.4 n/a 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 1 0
Tyrosine (g) 0.7 n/a 0.3 0.0 0.0 0.0 0.0 0.1 0.1 0.3 2 0
Valine (g) 1.5 n/a 0.7 0.0 0.0 0.0 0.0 0.1 0.2 0.6 3 1
Vitamin A, IU (IU) 35.7 n/a 2,218.5 339.8 0.3 1,064.6 1,483.6 1,428.0 0.0 4,828.8 11,399 2,850
Vitamin A, RAE (mcg) 2.6 n/a 110.2 17.0 0.0 291.4 73.9 72.0 0.0 240.0 807 202
Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 1.2 n/a 0.5 0.0 0.0 0.0 0.2 0.4 0.4 0.4 3 1
Vitamin C n/a n/a 116.0 2.5 0.9 0.0 10.7 9.6 0.7 37.0 177 44
Vitamin D (IU) 0.0 n/a 0.0 0.0 0.0 25.6 0.0 0.0 63.5 0.0 89 22
Water (g) 33.9 n/a 228.7 6.3 1.8 6.8 73.9 95.8 189.3 444.6 1,081 270
Zinc (mg) 7.9 n/a 3.6 0.1 0.0 0.0 0.1 0.5 3.0 2.9 18 5

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