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Nutritional Facts: A Lighter Quinoa Stuffing

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 (0g)
bay leaves
2 cups (340g)
quinoa
4 tablespoons (54g)
olive oil
1 (1,135g)
butternut squash
2 small (236g)
zucchini
2 bunches (240g)
green onions
16 ounces (328g)
black beans
1 cup (60g)
fresh parsley
1 cup (91g)
of fresh mint
1 cup (130g)
dried apricots
1 cup (100g)
dried cranberries
1 (58g)
lemons
Total 1 serving
Alanine n/a 2.0 0.0 0.5 0.1 0.2 1.2 0.1 0.2 0.1 0.0 n/a 5 1
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Arginine n/a 3.7 0.0 0.6 0.1 0.3 1.8 0.1 0.1 0.1 0.1 n/a 7 1
Ash (g) 0.0 8.1 0.0 9.1 1.4 1.9 3.8 1.3 1.9 3.3 0.2 0.2 31 4
Aspartic acid n/a 3.9 0.0 1.2 0.3 0.4 3.5 0.2 0.4 1.2 0.2 n/a 11 1
Caffeine n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 1.0 159.8 0.5 544.8 37.8 172.8 88.5 82.8 181.5 71.5 8.0 15.1 1,364 171
Calories 0.4 1,251.2 477.4 510.8 40.1 76.8 432.5 21.6 40.1 313.3 46.0 16.8 3,227 403
Calories (kj) 1.6 5,232.6 1,997.5 2,133.8 165.2 324.0 1,808.5 90.6 167.8 1,311.7 194.0 70.2 13,497 1,687
Carbohydrates (g) 0.1 218.1 0.0 132.7 7.3 17.6 77.7 3.8 7.7 81.4 12.2 5.4 564 71
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) 0.0 2.0 0.0 0.8 0.1 0.2 0.7 0.1 0.2 0.4 0.1 0.0 5 1
Cystine n/a 0.7 0.0 0.1 0.0 n/a 0.3 0.0 0.0 0.0 0.0 n/a 1 0
Dietary Fiber (g) 0.0 23.8 0.0 22.7 2.4 6.2 28.5 2.0 6.2 9.5 4.6 1.6 108 13
Folate (mcg) 0.2 625.6 0.0 306.5 56.6 153.6 488.2 91.2 95.8 13.0 1.0 6.4 1,838 230
Folate, DFE (mcg) 0.2 625.6 0.0 306.5 56.6 153.6 488.2 91.2 95.8 13.0 1.0 6.4 1,838 230
Folate, food (mcg) 0.2 625.6 0.0 306.5 56.6 153.6 488.2 91.2 95.8 13.0 1.0 6.4 1,838 230
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 n/a n/a 11.2 3.3 n/a n/a n/a n/a 16.2 0.6 n/a 31 4
Galactose n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a 11.2 2.5 n/a n/a n/a n/a 43.0 3.3 n/a 60 8
Glutamic acid n/a 6.3 0.0 2.0 0.3 0.9 4.4 0.1 0.3 0.2 0.1 n/a 15 2
Glycine n/a 2.4 0.0 0.4 0.1 0.2 1.1 0.1 0.1 0.1 0.0 n/a 5 1
Histidine n/a 1.4 0.0 0.2 0.1 0.1 0.8 0.0 0.1 0.1 0.0 n/a 3 0
Iron (mg) 0.1 15.5 0.3 7.9 0.9 3.6 6.9 3.7 10.8 3.5 0.3 0.3 54 7
Isoleucine n/a 1.7 0.0 0.4 0.1 0.2 1.3 0.1 0.1 0.1 0.0 n/a 4 1
Lactose n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Leucine n/a 2.9 0.0 0.6 0.2 0.3 2.3 0.1 0.2 0.1 0.1 n/a 7 1
Lysine n/a 2.6 0.0 0.4 0.2 0.2 2.0 0.1 0.1 0.1 0.0 n/a 6 1
Magnesium (mg) 0.1 669.8 0.0 385.9 42.5 48.0 229.3 30.0 57.5 41.6 6.0 4.6 1,515 189
Maltose n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Manganese (mg) 0.0 6.9 0.0 2.3 0.4 0.4 1.5 0.1 1.0 0.3 0.4 0.0 13 2
Methionine n/a 1.1 0.0 0.1 0.0 0.0 0.4 0.0 0.0 0.0 0.0 n/a 2 0
Monounsaturated Fat (g) 0.0 5.5 39.4 0.1 0.0 0.1 0.2 0.2 0.0 0.1 0.0 0.0 46 6
Niacin (mg) 0.0 5.2 0.0 13.6 1.1 1.3 1.7 0.8 0.9 3.4 0.1 0.1 28 3
Pantothenic acid n/a 2.6 0.0 4.5 0.5 0.2 0.8 0.2 0.2 0.7 0.3 0.1 10 1
Phenylalanine n/a 2.0 0.0 0.4 0.1 0.1 1.6 0.1 0.2 0.1 0.0 n/a 5 1
Phosphorus (mg) 0.1 1,553.8 0.0 374.6 89.7 88.8 458.7 34.8 54.7 92.3 13.0 9.3 2,770 346
Phytosterols n/a n/a 119.3 n/a n/a n/a n/a 3.0 9.1 n/a n/a n/a 131 16
Polyunsaturated Fat (g) 0.0 11.2 5.7 0.5 0.2 0.2 0.8 0.1 0.4 0.1 0.1 0.1 19 2
Potassium (mg) 0.6 1,914.2 0.5 3,995.2 616.0 662.4 1,163.1 332.4 417.7 1,510.6 85.0 80.0 10,778 1,347
Proline n/a 2.6 0.0 0.4 0.1 0.3 1.2 0.1 0.1 1.1 0.0 n/a 6 1
Protein (g) 0.0 48.0 0.0 11.4 2.9 4.4 29.0 1.8 3.0 4.4 0.4 0.6 106 13
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) 0.0 1.1 0.0 0.2 0.2 0.2 0.2 0.1 0.2 0.1 0.0 0.0 2 0
Saturated Fat (g) 0.0 2.4 7.5 0.2 0.2 0.1 0.5 0.1 0.2 0.0 0.0 0.0 11 1
Selenium (mcg) 0.0 28.9 0.0 5.7 0.5 1.4 3.9 0.1 n/a 2.9 0.1 0.2 44 5
Serine n/a 1.9 0.0 0.4 0.1 0.2 1.6 0.1 0.1 0.1 0.1 n/a 5 1
Sodium (mg) 0.0 17.0 1.1 45.4 18.9 38.4 3.3 33.6 27.4 13.0 2.0 1.2 201 25
Starch n/a 177.5 n/a n/a 0.0 n/a n/a n/a n/a 0.5 0.0 n/a 178 22
Sucrose n/a n/a n/a 2.5 0.1 n/a n/a n/a n/a 10.3 0.1 n/a 13 2
Sugar n/a n/a 0.0 25.0 5.9 5.6 n/a 0.5 n/a 69.5 4.0 1.5 112 14
Theobromine n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 1.2 0.0 1.1 0.1 0.1 0.8 0.1 0.1 0.0 0.0 0.0 4 0
Threonine n/a 1.4 0.0 0.3 0.1 0.2 1.2 0.1 0.1 0.1 0.0 n/a 4 0
Tocopherol, alpha n/a 8.3 7.7 16.3 0.3 1.3 n/a 0.5 n/a 5.6 1.2 0.1 41 5
Tocopherol, beta n/a 0.3 0.1 n/a n/a n/a n/a 0.0 n/a 0.1 0.0 n/a 0 0
Tocopherol, delta n/a 1.2 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 1 0
Tocopherol, gamma n/a 15.5 0.4 n/a n/a n/a n/a 0.3 n/a 0.1 0.0 n/a 16 2
Total Fat (g) 0.0 20.6 54.0 1.1 0.8 0.5 1.8 0.5 0.7 0.7 0.1 0.2 81 10
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan n/a 0.6 0.0 0.2 0.0 0.0 0.3 0.0 0.0 0.0 0.0 n/a 1 0
Tyrosine n/a 0.9 0.0 0.4 0.1 0.1 0.8 0.0 0.1 0.1 0.0 n/a 3 0
Valine n/a 2.0 0.0 0.5 0.1 0.2 1.5 0.1 0.1 0.1 0.0 n/a 5 1
Vitamin A, IU (IU) 7.4 47.6 0.0 120,650.5 472.0 2,392.8 19.7 5,054.4 3,697.2 4,685.2 60.0 12.8 137,100 17,137
Vitamin A, RAE (mcg) 0.4 3.4 0.0 6,038.2 23.6 120.0 0.0 252.6 185.1 234.0 3.0 0.6 6,861 858
Vitamin B-12 (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
Vitamin B-6 (mg) 0.0 1.7 0.0 1.7 0.4 0.1 0.2 0.1 0.1 0.2 0.1 0.0 5 1
Vitamin C (mg) 0.1 n/a 0.0 238.4 42.2 45.1 0.0 79.8 12.1 1.3 13.3 30.7 463 58
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) 0.0 45.2 0.0 980.8 223.7 215.6 215.4 52.6 78.0 40.2 87.1 51.6 1,990 249
Zinc (mg) 0.0 10.5 0.0 1.7 0.8 0.9 3.7 0.6 1.0 0.5 0.1 0.0 20 2

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