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    Nutritional Facts: Spicy Mexican Quinoa Casserole

    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 (119g)
    bell peppers
    1 cup (170g)
    quinoa
    2 cups (488g)
    chicken broth
    1/2 cup (80g)
    sweet onions
    3 (9g)
    garlic cloves
    14 1/2 ounces (297g)
    black beans
    20 ounces (567g)
    rotel
    1 (14g)
    jalapeno peppers
    1/4 cup (65g)
    salsa
    3/4 cup (112g)
    corn
    1 teaspoon (3g)
    chili powder
    1 teaspoon (1g)
    dried oregano
    1 teaspoon (2g)
    cumin
    1/2 teaspoon (1g)
    red pepper flakes
    Total 1 serving
    Alanine (g) 0.0 1.0 n/a 0.0 0.0 1.1 n/a n/a n/a 0.3 0.0 0.0 n/a n/a 3 1
    Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.0 1.9 n/a 0.1 0.1 1.6 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 4 1
    Ash (g) 0.5 4.0 5.0 0.3 0.1 3.4 7.9 0.1 1.4 0.8 0.3 0.1 0.2 0.1 24 6
    Aspartic acid (g) 0.2 1.9 n/a 0.1 0.0 3.2 n/a n/a n/a 0.3 0.0 0.0 n/a n/a 6 1
    Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 11.9 79.9 19.5 18.4 16.3 80.2 113.4 1.7 17.5 3.4 8.9 16.0 19.6 1.3 408 102
    Calories 23.8 625.6 78.1 32.0 13.4 391.9 85.1 4.1 17.5 107.3 7.6 2.7 7.9 2.9 1,400 350
    Calories (kj) 100.0 2,616.3 327.0 132.8 56.1 1,638.9 357.2 16.7 74.5 448.1 31.8 11.1 32.9 12.0 5,855 1,464
    Carbohydrates (g) 5.5 109.1 1.9 7.5 3.0 70.4 20.5 0.9 4.1 23.4 1.3 0.7 0.9 0.5 250 62
    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 0.0 0 0
    Copper (mg) 0.1 1.0 0.2 0.0 0.0 0.6 0.5 0.0 0.1 0.1 0.0 0.0 0.0 0.0 3 1
    Cystine (g) 0.0 0.3 n/a 0.0 0.0 0.3 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 1 0
    Dietary Fiber (g) 2.0 11.9 0.0 1.4 0.2 25.8 n/a 0.4 1.0 2.7 0.9 0.4 0.2 0.2 47 12
    Folate (mcg) 11.9 312.8 9.8 15.2 0.3 442.4 51.0 3.8 2.6 25.7 0.8 2.4 0.2 1.0 880 220
    Folate, DFE (mcg) 11.9 312.8 9.8 15.2 0.3 442.4 51.0 3.8 2.6 25.7 0.8 2.4 0.2 1.0 880 220
    Folate, food (mcg) 11.9 312.8 9.8 15.2 0.3 442.4 51.0 3.8 2.6 25.7 0.8 2.4 0.2 1.0 880 220
    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 0.0 0 0
    Fructose (g) 1.3 n/a n/a 1.0 n/a n/a n/a 0.4 n/a 0.9 0.1 0.0 n/a n/a 4 1
    Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
    Glucose (dextrose) (g) 1.4 n/a n/a 1.6 n/a n/a n/a 0.2 n/a 0.9 0.1 0.0 n/a n/a 4 1
    Glutamic acid (g) 0.2 3.2 n/a 0.2 0.1 4.0 n/a n/a n/a 0.7 0.0 0.0 n/a n/a 8 2
    Glycine (g) 0.0 1.2 n/a 0.0 0.0 1.0 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 2 1
    Histidine (g) 0.0 0.7 n/a 0.0 0.0 0.7 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 2 0
    Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
    Iron (mg) 0.4 7.8 1.0 0.2 0.2 6.2 1.5 0.0 0.3 0.5 0.5 0.4 1.4 0.1 20 5
    Isoleucine (g) 0.0 0.9 n/a 0.0 0.0 1.2 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 2 1
    Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
    Leucine (g) 0.0 1.4 n/a 0.0 0.0 2.1 n/a n/a n/a 0.4 0.0 0.0 n/a n/a 4 1
    Lysine (g) 0.0 1.3 n/a 0.0 0.0 1.8 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 3 1
    Magnesium (mg) 11.9 334.9 4.9 8.0 2.3 207.8 62.4 2.1 9.7 29.1 4.0 2.7 7.7 1.4 689 172
    Maltose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0.2 0.0 0.0 n/a n/a 0 0
    Manganese (mg) 0.1 3.5 0.5 0.1 0.2 1.3 0.7 0.0 0.1 0.2 0.0 0.0 0.1 0.0 7 2
    Methionine (g) 0.0 0.5 n/a 0.0 0.0 0.4 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 1 0
    Monounsaturated Fat (g) 0.0 2.7 1.2 0.0 0.0 0.1 0.1 0.0 0.0 0.4 0.1 0.0 0.3 0.0 5 1
    Niacin (mg) 0.6 2.6 6.7 0.1 0.1 1.5 3.6 0.2 0.0 1.9 0.3 0.0 0.1 0.1 18 4
    Pantothenic acid (mg) 0.1 1.3 0.1 0.1 0.1 0.7 0.8 0.0 0.0 0.9 0.0 0.0 n/a n/a 4 1
    Phenylalanine (g) 0.1 1.0 n/a 0.0 0.0 1.4 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 3 1
    Phosphorus (mg) 23.8 776.9 146.4 23.2 13.8 415.7 79.4 3.6 20.1 86.0 8.1 1.5 10.5 2.6 1,612 403
    Phytosterols (mg) 10.7 n/a n/a 12.0 n/a n/a n/a n/a n/a n/a 2.2 2.0 1.4 0.7 29 7
    Polyunsaturated Fat (g) 0.1 5.6 0.5 0.0 0.0 0.7 0.2 0.0 0.1 0.7 0.2 0.0 0.1 0.1 8 2
    Potassium (mg) 208.3 957.1 419.7 116.8 36.1 1,054.0 606.7 34.7 192.3 243.6 52.7 12.6 37.5 18.1 3,990 998
    Proline (g) 0.0 1.3 n/a 0.0 0.0 1.1 n/a n/a n/a 0.3 0.0 0.0 n/a n/a 3 1
    Protein (g) 1.0 24.0 9.9 0.9 0.6 26.3 3.9 0.1 1.0 3.8 0.4 0.1 0.4 0.1 72 18
    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 0.0 0 0
    Riboflavin (mg) 0.0 0.5 0.1 0.0 0.0 0.2 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 1 0
    Saturated Fat (g) 0.1 1.2 0.8 0.0 0.0 0.4 0.1 0.0 0.0 0.2 0.1 0.0 0.0 0.0 3 1
    Selenium (mcg) 0.0 14.5 0.0 0.4 1.3 3.6 2.3 0.1 0.6 0.2 0.6 0.0 0.1 0.1 24 6
    Serine (g) 0.1 1.0 n/a 0.0 0.0 1.4 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 3 1
    Sodium (mg) 3.6 8.5 1,493.3 3.2 1.5 3.0 2,273.8 0.4 388.5 1.1 44.3 0.3 3.5 0.3 4,225 1,056
    Starch (g) 0.0 88.8 n/a 0.0 n/a n/a n/a n/a 1.0 8.0 n/a n/a n/a n/a 98 24
    Sucrose (g) 0.1 n/a n/a 0.8 n/a n/a n/a 0.0 n/a 3.1 0.0 0.0 n/a n/a 4 1
    Sugar (g) 2.9 n/a 1.4 3.4 0.1 n/a n/a 0.6 2.0 5.1 0.2 0.0 0.0 0.1 16 4
    Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.1 0.6 0.0 0.0 0.0 0.7 0.2 0.0 0.0 0.1 0.0 0.0 0.0 0.0 2 0
    Threonine (g) 0.0 0.7 n/a 0.0 0.0 1.1 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 2 1
    Tocopherol, alpha (mg) 0.4 4.1 0.1 0.0 0.0 n/a n/a 0.5 0.8 0.1 1.0 0.2 0.1 0.3 8 2
    Tocopherol, beta (mg) 0.0 0.1 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.6 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 1 0
    Tocopherol, gamma (mg) 0.0 7.7 n/a 0.0 n/a n/a n/a 0.0 n/a 0.2 0.1 0.2 n/a n/a 8 2
    Total Fat (g) 0.2 10.3 2.8 0.1 0.0 1.6 0.5 0.1 0.1 1.7 0.4 0.0 0.5 0.2 18 5
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
    TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
    Tryptophan (g) 0.0 0.3 n/a 0.0 0.0 0.3 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 1 0
    Tyrosine (g) 0.0 0.5 n/a 0.0 0.0 0.7 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 1 0
    Valine (g) 0.0 1.0 n/a 0.0 0.0 1.4 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 3 1
    Vitamin A, IU (IU) 440.3 23.8 0.0 1.6 0.8 17.8 2,211.5 150.9 189.1 293.9 800.6 17.0 26.7 374.5 4,548 1,137
    Vitamin A, RAE (mcg) 21.4 1.7 0.0 0.0 0.0 0.0 113.4 7.6 9.7 14.5 40.0 0.9 1.3 18.7 229 57
    Vitamin B-12 (mcg) 0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.3 0.8 0.0 0.1 0.1 0.2 0.6 0.1 0.1 0.2 0.1 0.0 0.0 0.0 3 1
    Vitamin C (mg) 95.7 n/a 0.0 5.9 2.8 0.0 35.2 16.6 1.2 6.1 0.0 0.0 0.2 0.7 164 41
    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 0.0 0 0
    Water (g) 111.7 22.6 468.2 71.3 5.3 195.2 534.3 12.8 58.2 82.0 0.3 0.1 0.2 0.1 1,562 391
    Zinc (mg) 0.2 5.3 0.5 0.1 0.1 3.3 0.7 0.0 0.2 0.7 0.1 0.0 0.1 0.0 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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