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    Nutritional Facts: Winter Salad

    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.

      4 medium (244g)
    carrots
    3 (330g)
    onions
    2 tablespoons (27g)
    olive oil
    1 tablespoon (21g)
    honey
    1/4 teaspoon (1g)
    cinnamon
    1 (0g)
    cayenne pepper
    1/4 teaspoon (2g)
    salt
    1/4 teaspoon (1g)
    fresh ground black pepper
    150 g (150g)
    walnuts
    150 g (150g)
    dried cranberries
    200 g (200g)
    spelt berries
    175 g (175g)
    feta cheese
    1/2 bunch (50g)
    fresh parsley
    2 tablespoons (32g)
    balsamic vinegar
    3 tablespoons (41g)
    olive oil
    1 (3g)
    garlic cloves
    1 teaspoon (5g)
    Dijon mustard
    1 to taste (0g)
    salt and pepper
    Total 1 serving
    Alanine (g) 0.3 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.0 0.1 1.1 1.1 0.1 n/a 0.0 0.0 0.0 n/a 4 1
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Arginine (g) 0.2 0.3 0.0 0.0 0.0 n/a 0.0 0.0 3.4 0.1 1.4 0.8 0.1 n/a 0.0 0.0 0.0 n/a 6 1
    Ash (g) 2.4 1.2 0.0 0.0 0.0 n/a 1.5 0.0 2.7 0.2 3.6 9.1 1.1 0.1 0.0 0.0 0.2 n/a 22 4
    Aspartic acid (g) 0.5 0.3 0.0 0.0 0.0 n/a 0.0 0.0 2.7 0.3 1.5 1.4 0.1 n/a 0.0 0.0 0.0 n/a 7 1
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a 96.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 96 16
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Calcium (mg) 80.5 75.9 0.3 1.3 6.5 n/a 0.4 2.5 147.0 12.0 54.0 862.8 69.0 8.6 0.4 5.4 2.9 n/a 1,330 222
    Calories 100.0 132.0 238.7 63.8 1.6 n/a 0.0 1.4 981.0 69.0 676.0 462.0 18.0 28.2 358.0 4.5 3.4 n/a 3,138 523
    Calories (kj) 422.1 547.8 998.7 267.1 6.8 n/a 0.0 6.0 4,107.0 291.0 2,828.0 1,930.3 75.5 118.1 1,498.1 18.7 13.9 n/a 13,129 2,188
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a 10.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a 10 2
    Carbohydrates (g) 23.4 30.8 0.0 17.3 0.5 n/a 0.0 0.4 20.6 18.3 140.4 7.2 3.2 5.4 0.0 1.0 0.3 n/a 269 45
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 155.8 0.0 n/a 0.0 0.0 0.0 n/a 156 26
    Copper (mg) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 2.4 0.1 1.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a 4 1
    Cystine (g) 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.3 0.0 0.7 0.1 0.0 n/a 0.0 0.0 0.0 n/a 1 0
    Dietary Fiber (g) 6.8 5.6 0.0 0.0 0.3 n/a 0.0 0.1 10.0 6.9 21.4 0.0 1.7 n/a 0.0 0.1 0.2 n/a 53 9
    Folate (mcg) 46.4 62.7 0.0 0.4 0.0 n/a 0.0 0.1 147.0 1.5 90.0 56.0 76.0 n/a 0.0 0.1 0.4 n/a 481 80
    Folate, DFE (mcg) 46.4 62.7 0.0 0.4 0.0 n/a 0.0 0.1 147.0 1.5 90.0 56.0 76.0 n/a 0.0 0.1 0.4 n/a 481 80
    Folate, food (mcg) 46.4 62.7 0.0 0.4 0.0 n/a 0.0 0.1 147.0 1.5 90.0 56.0 76.0 n/a 0.0 0.1 0.4 n/a 481 80
    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 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Fructose (g) 1.3 4.3 n/a 8.6 0.0 n/a n/a 0.0 0.1 0.9 0.5 n/a n/a 2.4 n/a n/a 0.0 n/a 18 3
    Galactose (g) 0.0 0.0 n/a 0.7 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 1 0
    Glucose (dextrose) (g) 1.4 6.5 n/a 7.5 0.0 n/a n/a 0.0 0.1 4.9 1.7 n/a n/a 2.4 n/a n/a 0.0 n/a 25 4
    Glutamic acid (g) 0.9 0.9 0.0 0.0 0.0 n/a 0.0 0.0 4.2 0.2 9.3 4.2 0.1 n/a 0.0 0.0 0.0 n/a 20 3
    Glycine (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.2 0.1 1.2 0.2 0.1 n/a 0.0 0.0 0.0 n/a 3 0
    Histidine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.6 0.0 0.7 0.7 0.0 n/a 0.0 0.0 0.0 n/a 2 0
    Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Iron (mg) 0.7 0.7 0.2 0.1 0.1 n/a 0.0 0.1 4.4 0.4 8.9 1.1 3.1 0.2 0.2 0.1 0.1 n/a 20 3
    Isoleucine (g) 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.9 0.0 1.1 1.4 0.1 n/a 0.0 0.0 0.0 n/a 4 1
    Lactose (g) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
    Leucine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.8 0.1 2.1 2.4 0.1 n/a 0.0 0.0 0.0 n/a 7 1
    Lysine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.6 0.1 0.8 2.1 0.1 n/a 0.0 0.0 0.0 n/a 4 1
    Magnesium (mg) 29.3 33.0 0.0 0.4 0.4 n/a 0.0 1.0 237.0 9.0 272.0 33.3 25.0 3.8 0.0 0.8 2.5 n/a 647 108
    Maltose (g) 0.0 0.0 n/a 0.3 0.0 n/a n/a 0.0 0.0 0.0 10.3 n/a n/a 0.0 n/a n/a 0.0 n/a 11 2
    Manganese (mg) 0.3 0.4 0.0 0.0 0.1 n/a 0.0 0.1 5.1 0.5 6.0 0.0 0.1 0.0 0.0 0.1 0.0 n/a 13 2
    Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.4 0.0 0.5 0.6 0.0 n/a 0.0 0.0 0.0 n/a 2 0
    Monounsaturated Fat (g) 0.0 0.0 19.7 0.0 0.0 n/a 0.0 0.0 13.4 0.0 0.9 8.1 0.1 n/a 29.5 0.0 0.1 n/a 72 12
    Niacin (mg) 2.4 0.4 0.0 0.0 0.0 n/a 0.0 0.0 1.7 0.2 13.7 1.7 0.7 n/a 0.0 0.0 0.0 n/a 21 3
    Pantothenic acid (mg) 0.7 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.9 0.4 2.1 1.7 0.2 n/a 0.0 0.0 0.0 n/a 6 1
    Phenylalanine (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.1 0.1 1.5 1.2 0.1 n/a 0.0 0.0 0.0 n/a 4 1
    Phosphorus (mg) 85.4 95.7 0.0 0.8 0.4 n/a 0.0 0.9 519.0 19.5 802.0 589.8 29.0 6.1 0.0 4.6 5.3 n/a 2,159 360
    Phytosterols n/a 49.5 59.7 n/a 0.2 n/a 0.0 0.5 108.0 n/a n/a n/a 2.5 n/a 89.5 n/a n/a n/a 310 52
    Polyunsaturated Fat (g) 0.3 0.1 2.8 0.0 0.0 n/a 0.0 0.0 70.8 0.1 2.5 1.0 0.1 n/a 4.3 0.0 0.0 n/a 82 14
    Potassium (mg) 780.8 481.8 0.3 10.9 2.8 n/a 0.1 7.6 661.5 127.5 776.0 108.5 277.0 35.8 0.4 12.0 6.9 n/a 3,290 548
    Proline (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1.1 0.0 3.3 2.4 0.1 n/a 0.0 0.0 0.0 n/a 7 1
    Protein (g) 2.3 3.6 0.0 0.1 0.0 n/a 0.0 0.1 22.8 0.6 29.1 24.9 1.5 0.2 0.0 0.2 0.2 n/a 86 14
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 218.8 0.0 n/a 0.0 0.0 0.0 n/a 219 36
    Riboflavin (mg) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.2 0.0 0.2 1.5 0.0 n/a 0.0 0.0 0.0 n/a 2 0
    Saturated Fat (g) 0.1 0.1 3.7 0.0 0.0 n/a 0.0 0.0 9.2 0.0 0.8 26.2 0.1 0.0 5.6 0.0 0.0 n/a 46 8
    Selenium (mcg) 0.2 1.7 0.0 0.2 0.0 n/a 0.0 0.0 7.3 0.2 23.4 26.3 0.1 n/a 0.0 0.4 1.6 n/a 61 10
    Serine (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.4 0.1 1.5 2.0 0.1 n/a 0.0 0.0 0.0 n/a 5 1
    Sodium (mg) 168.4 13.2 0.5 0.8 0.1 n/a 581.4 0.1 3.0 3.0 16.0 1,953.1 28.0 7.4 0.8 0.5 56.8 n/a 2,833 472
    Starch (g) 3.5 0.0 n/a n/a n/a n/a n/a n/a 0.1 0.0 107.8 n/a n/a n/a n/a n/a 0.0 n/a 111 19
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a 1.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Sucrose (g) 8.8 3.3 n/a 0.2 0.0 n/a n/a 0.0 3.6 0.2 1.2 n/a n/a 0.0 n/a n/a 0.0 n/a 17 3
    Sugar (g) 11.6 14.0 0.0 17.2 0.0 n/a 0.0 0.0 3.9 6.1 13.6 7.2 0.4 4.8 0.0 0.0 0.0 n/a 79 13
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Thiamin (mg) 0.2 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.5 0.0 0.7 0.3 0.0 n/a 0.0 0.0 0.0 n/a 2 0
    Threonine (g) 0.5 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.9 0.0 0.9 1.1 0.1 n/a 0.0 0.0 0.0 n/a 4 1
    Tocopherol, alpha (mg) 1.6 0.1 3.9 0.0 0.0 n/a 0.0 0.0 1.0 1.8 1.6 0.3 0.4 n/a 5.8 0.0 0.0 n/a 17 3
    Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.2 0.0 0.5 n/a 0.0 n/a 0.0 n/a 0.0 n/a 1 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 2.8 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 3 0
    Tocopherol, gamma (mg) 0.0 0.0 0.2 n/a 0.1 n/a n/a 0.0 31.2 0.1 3.4 n/a 0.3 n/a 0.3 n/a 0.1 n/a 36 6
    Total Fat (g) 0.6 0.3 27.0 0.0 0.0 n/a 0.0 0.0 97.8 0.2 4.9 37.2 0.4 0.0 40.5 0.0 0.2 n/a 209 35
    Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    TransFatty acids (g) 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.3 0.0 0.3 0.4 0.0 n/a 0.0 0.0 0.0 n/a 1 0
    Tyrosine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.6 0.0 0.8 1.2 0.0 n/a 0.0 0.0 0.0 n/a 3 0
    Valine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.1 0.1 1.4 1.9 0.1 n/a 0.0 0.0 0.0 n/a 5 1
    Vitamin A, IU (IU) 40,762.6 6.6 0.0 0.0 1.9 n/a 0.0 3.1 30.0 90.0 20.0 738.5 4,212.0 0.0 0.0 0.3 3.6 n/a 45,869 7,645
    Vitamin A, RAE (mcg) 2,037.4 0.0 0.0 0.0 0.1 n/a 0.0 0.2 1.5 4.5 0.0 218.8 210.5 0.0 0.0 0.0 0.2 n/a 2,473 412
    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 3.0 0.0 n/a 0.0 0.0 0.0 n/a 3 0
    Vitamin B-6 (mg) 0.3 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.8 0.1 0.5 0.7 0.0 n/a 0.0 0.0 0.0 n/a 3 0
    Vitamin C (mg) 14.4 24.4 0.0 0.1 0.0 n/a 0.0 0.0 1.9 20.0 0.0 0.0 66.5 0.0 0.0 0.9 0.1 n/a 128 21
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 28.0 0.0 n/a 0.0 0.0 0.0 n/a 28 5
    Water (g) 215.4 294.1 0.0 3.6 0.1 n/a 0.0 0.1 6.1 130.7 22.0 96.6 43.9 24.5 0.0 1.8 4.1 n/a 843 140
    Zinc (mg) 0.6 0.6 0.0 0.0 0.0 n/a 0.0 0.0 4.6 0.2 6.6 5.0 0.5 0.0 0.0 0.0 0.0 n/a 18 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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