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.
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6 ounces (0g) long grain and wild rice blend |
12 ounces (340g) white corn |
1 small (301g) cucumbers |
2 medium (122g) carrots |
2 (30g) green onions |
1/3 cup (20g) fresh parsley |
1/4 cup (55g) vegetable oil |
1/4 cup (61g) fresh lemon juice |
2 (6g) garlic cloves |
1/2 teaspoon (0g) dill weed |
1/4 teaspoon (1g) dry mustard |
1/4 teaspoon (1g) pepper |
1/2 cup (64g) dry roasted sunflower seeds |
1 to taste (6g) romaine lettuce |
1/3 cup (36g) slivered almonds |
Total | 1 serving | |
| Alanine | n/a | 1.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.4 | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | 0.9 | 3 | 0 |
| Ash | n/a | 2.1 | 1.1 | 1.2 | 0.2 | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 3.6 | n/a | 1.1 | 10 | 1 |
| Aspartic acid | n/a | 0.8 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | 1.0 | 4 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 47.5 | 47 | 6 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium | n/a | 6.8 | 48.2 | 40.3 | 21.6 | 27.6 | 0.0 | 3.7 | 10.9 | 0.2 | 1.3 | 2.5 | 44.8 | n/a | 94.9 | 303 | 38 |
| Calories | n/a | 292.6 | 45.2 | 50.0 | 9.6 | 7.2 | 481.8 | 13.4 | 8.9 | 0.0 | 2.5 | 1.4 | 372.5 | n/a | 206.8 | 1,492 | 186 |
| Calories (kj) | n/a | 1,217.9 | 195.7 | 211.1 | 40.5 | 30.2 | 2,016.0 | 55.5 | 37.4 | 0.2 | 10.6 | 6.0 | 1,558.4 | n/a | 866.0 | 6,245 | 781 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.8 | 2 | 0 |
| Carbohydrates | n/a | 64.7 | 10.9 | 11.7 | 2.2 | 1.3 | 0.0 | 4.2 | 2.0 | 0.0 | 0.1 | 0.4 | 15.4 | n/a | 7.8 | 121 | 15 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | 0.4 | 2 | 0 |
| Cystine | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 1 | 0 |
| Dietary Fiber | n/a | 9.2 | 1.5 | 3.4 | 0.8 | 0.7 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 7.1 | n/a | 4.4 | 28 | 3 |
| Folate | n/a | 156.5 | 21.1 | 23.2 | 19.2 | 30.4 | 0.0 | 12.2 | 0.2 | 0.1 | 0.8 | 0.1 | 151.7 | n/a | 18.0 | 433 | 54 |
| Folate, DFE | n/a | 156.5 | 21.1 | 23.2 | 19.2 | 30.4 | 0.0 | 12.2 | 0.2 | 0.1 | 0.8 | 0.1 | 151.7 | n/a | 18.0 | 433 | 54 |
| Folate, food | n/a | 156.5 | 21.1 | 23.2 | 19.2 | 30.4 | 0.0 | 12.2 | 0.2 | 0.1 | 0.8 | 0.1 | 151.7 | n/a | 18.0 | 433 | 54 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 2.6 | 0.7 | n/a | n/a | n/a | 0.7 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 4 | 0 |
| Galactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.3 | 0.7 | n/a | n/a | n/a | 0.6 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 4 | 0 |
| Glutamic acid | n/a | 2.2 | 0.6 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | n/a | 2.4 | 9 | 1 |
| Glycine | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.5 | 2 | 0 |
| Histidine | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.2 | 1 | 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 | n/a | 0 | 0 |
| Iron | n/a | 1.8 | 0.8 | 0.4 | 0.4 | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 2.4 | n/a | 1.3 | 9 | 1 |
| Isoleucine | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.3 | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | 1.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.5 | 3 | 0 |
| Lysine | n/a | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.2 | 1 | 0 |
| Magnesium | n/a | 125.9 | 39.1 | 14.6 | 6.0 | 10.0 | 0.0 | 3.7 | 1.5 | 0.0 | 1.9 | 1.0 | 82.6 | n/a | 96.4 | 383 | 48 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese | n/a | 0.5 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 1.4 | n/a | 0.8 | 3 | 0 |
| Methionine | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 1 | 0 |
| Monounsaturated Fat | n/a | 1.2 | 0.0 | 0.0 | 0.0 | 0.1 | 15.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6.1 | n/a | 11.1 | 34 | 4 |
| Niacin | n/a | 5.8 | 0.3 | 1.2 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4.5 | n/a | 1.2 | 14 | 2 |
| Pantothenic acid | n/a | 2.6 | 0.8 | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4.5 | n/a | 0.2 | 9 | 1 |
| Phenylalanine | n/a | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.4 | 2 | 0 |
| Phosphorus | n/a | 302.8 | 72.2 | 42.7 | 11.1 | 11.6 | 0.0 | 4.9 | 9.2 | 0.1 | 4.1 | 0.9 | 739.2 | n/a | 174.1 | 1,373 | 172 |
| Phytosterols | n/a | n/a | 42.1 | n/a | n/a | 1.0 | 527.6 | n/a | n/a | n/a | 0.6 | 0.5 | n/a | n/a | n/a | 572 | 71 |
| Polyunsaturated Fat | n/a | 1.9 | 0.1 | 0.1 | 0.0 | 0.0 | 29.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 21.0 | n/a | 4.3 | 57 | 7 |
| Potassium | n/a | 918.5 | 442.5 | 390.4 | 82.8 | 110.7 | 0.0 | 62.8 | 24.1 | 0.7 | 3.7 | 7.6 | 544.0 | n/a | 253.5 | 2,841 | 355 |
| Proline | n/a | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.4 | 2 | 0 |
| Protein | n/a | 11.0 | 2.0 | 1.1 | 0.5 | 0.6 | 0.0 | 0.2 | 0.4 | 0.0 | 0.1 | 0.1 | 12.4 | n/a | 7.6 | 36 | 4 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.4 | 1 | 0 |
| Saturated Fat | n/a | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 7.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.3 | n/a | 1.3 | 13 | 2 |
| Selenium | n/a | 2.0 | 0.9 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.9 | n/a | 1.0 | 0.0 | 50.8 | n/a | 0.9 | 57 | 7 |
| Serine | n/a | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.3 | 2 | 0 |
| Sodium | n/a | 51.0 | 6.0 | 84.2 | 4.8 | 11.2 | 0.0 | 0.6 | 1.0 | 0.1 | 0.1 | 0.1 | 1.9 | n/a | 0.4 | 161 | 20 |
| Starch | n/a | n/a | 2.5 | 1.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 5 | 1 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 1 | 0 |
| Sucrose | n/a | n/a | 0.1 | 4.4 | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1.3 | 6 | 1 |
| Sugar | n/a | 11.0 | 5.0 | 5.8 | 0.7 | 0.2 | 0.0 | 1.5 | 0.1 | n/a | 0.0 | 0.0 | 1.7 | n/a | 1.4 | 27 | 3 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 1 | 0 |
| Threonine | n/a | 0.4 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.2 | 2 | 0 |
| Tocopherol, alpha | n/a | 0.2 | 0.1 | 0.8 | 0.2 | 0.1 | 7.8 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 16.7 | n/a | 9.4 | 36 | 4 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.8 | n/a | 0.1 | 1 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 1 | 0 |
| Total Fat | n/a | 4.0 | 0.3 | 0.3 | 0.1 | 0.2 | 54.5 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 31.9 | n/a | 17.8 | 109 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0 | 0 |
| Tyrosine | n/a | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.2 | 1 | 0 |
| Valine | n/a | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.3 | 2 | 0 |
| Vitamin A, IU | n/a | 3.4 | 316.1 | 20,381.3 | 299.1 | 1,683.1 | 0.0 | 3.7 | 0.5 | 6.9 | 0.2 | 3.1 | 5.8 | n/a | 0.4 | 22,703 | 2,838 |
| Vitamin A, RAE | n/a | 0.0 | 15.1 | 1,018.7 | 15.0 | 84.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 1,133 | 142 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 | n/a | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.1 | 1 | 0 |
| Vitamin C | n/a | 23.1 | 8.4 | 7.2 | 5.6 | 26.6 | 0.0 | 23.6 | 1.9 | 0.1 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | 97 | 12 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water | n/a | 258.4 | 286.6 | 107.7 | 26.9 | 17.5 | 0.0 | 56.3 | 3.5 | 0.1 | 0.0 | 0.1 | 0.8 | n/a | 1.7 | 760 | 95 |
| Zinc | n/a | 1.5 | 0.6 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.4 | n/a | 1.1 | 7 | 1 |
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