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Nutritional Facts: Warm Wild Rice Salad With Dried Fruit and Nuts

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 (160g)
wild rice
2 1/2 cups (593g)
water
2 stalks (80g)
celery
2 (6g)
garlic cloves
2 tablespoons (27g)
olive oil
1 tablespoon (16g)
balsamic vinegar
2 tablespoons (12g)
lemon zest
1 cup (214g)
dried fruit
1 cup (144g)
dried currants
1 cup (117g)
walnuts
3 tablespoons (11g)
parsley
1 to taste (0g)
salt & freshly ground black pepper
Total 1 serving
Alanine (g) 1.3 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.8 0.0 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 1.8 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 2.7 0.0 n/a 5 1
Ash (g) 2.4 0.6 0.6 0.1 0.0 0.1 0.1 3.9 3.4 2.1 0.3 n/a 13 2
Aspartic acid (g) 2.3 n/a 0.1 0.0 0.0 n/a n/a n/a n/a 2.1 0.0 n/a 5 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 74.9 n/a n/a 75 12
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 33.6 17.8 32.0 10.9 0.3 4.3 16.1 81.3 123.8 114.7 15.7 n/a 450 75
Calories 571.2 0.0 12.8 8.9 238.7 14.1 5.6 519.8 407.5 765.2 4.1 n/a 2,548 425
Calories (kj) 2,390.4 0.0 53.6 37.4 998.7 59.0 23.6 2,175.3 1,705.0 3,203.5 17.2 n/a 10,664 1,777
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 8.2 n/a n/a 8 1
Carbohydrates (g) 119.8 0.0 2.4 2.0 0.0 2.7 1.9 137.0 106.7 16.0 0.7 n/a 389 65
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.8 0.1 0.0 0.0 0.0 0.0 0.0 0.8 0.7 1.9 0.0 n/a 4 1
Cystine (g) 0.3 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.2 0.0 n/a 1 0
Dietary Fiber (g) 9.9 0.0 1.3 0.1 0.0 n/a 1.3 16.7 9.8 7.8 0.4 n/a 47 8
Folate (mcg) 152.0 0.0 28.8 0.2 0.0 n/a 1.6 8.6 14.4 114.7 17.3 n/a 337 56
Folate, DFE (mcg) 152.0 0.0 28.8 0.2 0.0 n/a 1.6 8.6 14.4 114.7 17.3 n/a 337 56
Folate, food (mcg) 152.0 0.0 28.8 0.2 0.0 n/a 1.6 8.6 14.4 114.7 17.3 n/a 337 56
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a 0.4 n/a n/a 1.2 n/a n/a n/a 0.1 n/a n/a 2 0
Galactose n/a n/a 0.5 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 1 0
Glucose (dextrose) n/a n/a 0.4 n/a n/a 1.2 n/a n/a n/a 0.1 n/a n/a 2 0
Glutamic acid (g) 4.1 n/a 0.1 0.0 0.0 n/a n/a n/a n/a 3.3 0.0 n/a 8 1
Glycine (g) 1.1 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 1.0 0.0 n/a 2 0
Histidine (g) 0.6 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.5 0.0 n/a 1 0
Iron (mg) 3.1 0.0 0.2 0.1 0.2 0.1 0.1 5.8 4.7 3.4 0.7 n/a 18 3
Isoleucine (g) 1.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.7 0.0 n/a 2 0
Lactose n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 1.6 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 1.4 0.0 n/a 3 1
Lysine (g) 1.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.5 0.0 n/a 2 0
Magnesium (mg) 283.2 5.9 8.8 1.5 0.0 1.9 1.8 83.4 59.0 184.9 5.7 n/a 636 106
Maltose n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 2.1 0.0 0.1 0.1 0.0 0.0 n/a 0.5 0.7 4.0 0.0 n/a 8 1
Methionine (g) 0.7 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.3 0.0 n/a 1 0
Monounsaturated Fat (g) 0.3 0.0 0.0 0.0 19.7 n/a 0.0 0.5 0.1 10.5 0.0 n/a 31 5
Niacin (mg) 10.8 0.0 0.3 0.0 0.0 n/a 0.0 4.1 2.3 1.3 0.1 n/a 19 3
Pantothenic acid (mg) 1.7 0.0 0.2 0.0 0.0 n/a 0.0 0.9 0.1 0.7 0.0 n/a 4 1
Phenylalanine (g) 1.2 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.8 0.0 n/a 2 0
Phosphorus (mg) 692.8 0.0 19.2 9.2 0.0 3.0 1.4 164.7 180.0 404.8 6.6 n/a 1,482 247
Phytosterols n/a n/a 4.8 n/a 59.7 n/a 4.2 n/a n/a 84.2 0.6 n/a 153 26
Polyunsaturated Fat (g) 1.1 0.0 0.1 0.0 2.8 n/a 0.0 0.2 0.3 55.2 0.0 n/a 60 10
Potassium (mg) 683.2 5.9 208.0 24.1 0.3 17.9 19.2 1,702.6 1,284.5 516.0 63.2 n/a 4,525 754
Proline (g) 0.8 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.8 0.0 n/a 2 0
Protein (g) 23.6 0.0 0.6 0.4 0.0 0.1 0.2 5.3 5.9 17.8 0.3 n/a 54 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.4 0.0 0.0 0.0 0.0 n/a 0.0 0.3 0.2 0.2 0.0 n/a 1 0
Saturated Fat (g) 0.2 0.0 0.0 0.0 3.7 0.0 0.0 0.1 0.0 7.2 0.0 n/a 11 2
Selenium (mcg) 4.5 0.0 0.3 0.9 0.0 n/a 0.1 n/a 1.0 5.7 0.0 n/a 12 2
Serine (g) 1.2 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 1.1 0.0 n/a 2 0
Sodium (mg) 11.2 17.8 64.0 1.0 0.5 3.7 0.7 38.5 11.5 2.3 6.4 n/a 158 26
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.1 n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.2 n/a n/a 1 0
Sucrose (g) 1.1 n/a 0.1 n/a n/a 0.0 n/a n/a n/a 2.8 n/a n/a 4 1
Sugar (g) 4.0 0.0 1.5 0.1 0.0 2.4 0.5 n/a 96.9 3.1 0.1 n/a 108 18
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.2 0.4 0.0 n/a 1 0
Threonine (g) 0.8 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.7 0.0 n/a 1 0
Tocopherol, alpha (mg) 1.3 0.0 0.2 0.0 3.9 n/a 0.0 n/a 0.2 0.8 0.1 n/a 7 1
Tocopherol, beta n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.2 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 2.2 0.0 n/a 2 0
Tocopherol, gamma n/a n/a 0.0 n/a 0.2 n/a n/a n/a n/a 24.4 0.1 n/a 25 4
Total Fat (g) 1.7 0.0 0.1 0.0 27.0 0.0 0.0 1.0 0.4 76.3 0.1 n/a 107 18
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.3 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.2 0.0 n/a 1 0
Tyrosine (g) 1.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.5 0.0 n/a 1 0
Valine (g) 1.4 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.9 0.0 n/a 2 0
Vitamin A, IU (IU) 30.4 0.0 359.2 0.5 0.0 0.0 6.0 5,223.2 105.1 23.4 960.3 n/a 6,708 1,118
Vitamin A, RAE (mcg) 1.6 0.0 17.6 0.0 0.0 0.0 0.4 260.9 5.8 1.2 48.0 n/a 335 56
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.6 0.0 0.1 0.1 0.0 n/a 0.0 0.3 0.4 0.6 0.0 n/a 2 0
Vitamin C (mg) 0.0 0.0 2.5 1.9 0.0 0.0 15.5 8.1 6.8 1.5 15.2 n/a 51 9
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 12.4 591.9 76.3 3.5 0.0 12.2 9.8 66.7 27.7 4.8 10.0 n/a 815 136
Zinc (mg) 9.5 0.0 0.1 0.1 0.0 0.0 0.0 1.1 1.0 3.6 0.1 n/a 16 3

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