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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

    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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