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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

    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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