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 lb (454g) top sirloin steaks |
2 tablespoons (27g) olive oil |
1 1/2 cups (278g) brown rice |
1/2 cup (63g) flour |
12 (36g) garlic cloves |
2 cups (182g) broccoli |
2 (122g) carrots |
2 cups (454g) fat-free chicken broth |
1/2 teaspoon (2g) garlic salt |
1/4 teaspoon (1g) pepper |
1/2 teaspoon (1g) cumin |
1/4 teaspoon (1g) chili powder |
1/4 teaspoon (1g) nutmeg |
1/4 teaspoon (1g) cinnamon |
1/8 teaspoon (0g) cloves |
30 1/2 ounces (625g) black beans |
Total | 1 serving | |
Alanine | n/a | 0.0 | 1.3 | 0.2 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2.3 | 4 | 1 |
Alcohol | n/a | 0.0 | 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 |
Arginine | n/a | 0.0 | 1.7 | 0.3 | 0.2 | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3.4 | 6 | 1 |
Ash | n/a | 0.0 | 4.2 | 0.3 | 0.5 | 1.6 | 1.2 | 4.8 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 7.2 | 20 | 3 |
Aspartic acid | n/a | 0.0 | 2.1 | 0.3 | 0.2 | 0.6 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 6.7 | 10 | 2 |
Caffeine | n/a | 0.0 | 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 |
Calcium | n/a | 0.3 | 63.8 | 9.4 | 65.2 | 85.5 | 40.3 | 18.2 | 1.2 | 2.5 | 9.8 | 2.2 | 1.1 | 6.5 | 1.8 | 168.6 | 476 | 79 |
Calories | n/a | 238.7 | 1,026.8 | 227.5 | 53.6 | 61.9 | 50.0 | 18.2 | 5.1 | 1.4 | 3.9 | 1.9 | 3.1 | 1.6 | 0.9 | 824.4 | 2,519 | 420 |
Calories (kj) | n/a | 998.7 | 4,295.7 | 951.9 | 224.3 | 256.6 | 211.1 | 81.7 | 21.5 | 6.0 | 16.5 | 8.0 | 12.9 | 6.8 | 3.7 | 3,447.4 | 10,543 | 1,757 |
Carbohydrates | n/a | 0.0 | 214.3 | 47.7 | 11.9 | 12.1 | 11.7 | 0.6 | 1.1 | 0.4 | 0.5 | 0.3 | 0.3 | 0.5 | 0.2 | 148.1 | 450 | 75 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper | n/a | 0.0 | 0.8 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 3 | 0 |
Cystine | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.6 | 1 | 0 |
Dietary Fiber | n/a | 0.0 | 9.7 | 1.7 | 0.8 | 4.7 | 3.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.3 | 0.1 | 54.3 | 76 | 13 |
Folate | n/a | 0.0 | 55.5 | 114.4 | 1.1 | 114.7 | 23.2 | 4.5 | 0.7 | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | 0.3 | 930.5 | 1,246 | 208 |
Folate, DFE | n/a | 0.0 | 55.5 | 181.9 | 1.1 | 114.7 | 23.2 | n/a | 0.7 | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | 0.3 | 930.5 | 1,309 | 218 |
Folate, food | n/a | 0.0 | 55.5 | 18.1 | 1.1 | 114.7 | 23.2 | 4.5 | 0.7 | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | 0.3 | 930.5 | 1,149 | 192 |
Folic acid | n/a | 0.0 | 0.0 | 96.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 96 | 16 |
Fructose | n/a | n/a | n/a | n/a | n/a | 1.2 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 0.9 | 0.7 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
Glutamic acid | n/a | 0.0 | 4.5 | 2.2 | 0.3 | 1.0 | 0.4 | 1.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 8.4 | 18 | 3 |
Glycine | n/a | 0.0 | 1.1 | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2.2 | 4 | 1 |
Histidine | n/a | 0.0 | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1.5 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Iron | n/a | 0.2 | 4.1 | 2.9 | 0.6 | 1.3 | 0.4 | 0.6 | 0.1 | 0.1 | 0.7 | 0.1 | 0.0 | 0.1 | 0.0 | 13.1 | 24 | 4 |
Isoleucine | n/a | 0.0 | 0.9 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2.4 | 4 | 1 |
Lactose | n/a | n/a | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Leucine | n/a | 0.0 | 1.8 | 0.4 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 4.4 | 7 | 1 |
Lysine | n/a | 0.0 | 0.8 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3.8 | 5 | 1 |
Magnesium | n/a | 0.0 | 396.8 | 13.8 | 9.0 | 38.2 | 14.6 | 4.5 | 1.2 | 1.0 | 3.8 | 1.0 | 1.1 | 0.4 | 0.7 | 437.2 | 923 | 154 |
Maltose | n/a | n/a | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Manganese | n/a | 0.0 | 10.4 | 0.4 | 0.6 | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2.8 | 15 | 3 |
Methionine | n/a | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.8 | 2 | 0 |
Monounsaturated Fat | n/a | 19.7 | 2.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 23 | 4 |
Niacin | n/a | 0.0 | 14.1 | 3.7 | 0.3 | 1.2 | 1.2 | 2.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3.2 | 26 | 4 |
Pantothenic acid | n/a | 0.0 | 4.1 | 0.3 | 0.2 | 1.0 | 0.3 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1.5 | 8 | 1 |
Phenylalanine | n/a | 0.0 | 1.1 | 0.3 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3.0 | 5 | 1 |
Phosphorus | n/a | 0.0 | 924.1 | 67.5 | 55.1 | 120.1 | 42.7 | 49.9 | 6.4 | 0.9 | 5.2 | 2.0 | 1.2 | 0.4 | 0.3 | 874.3 | 2,150 | 358 |
Phytosterols | n/a | 59.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.5 | 0.7 | 0.6 | 0.4 | 0.2 | 0.7 | n/a | 63 | 10 |
Polyunsaturated Fat | n/a | 2.8 | 2.9 | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.4 | 8 | 1 |
Potassium | n/a | 0.3 | 618.8 | 66.9 | 144.4 | 575.1 | 390.4 | 136.2 | 18.5 | 7.6 | 18.8 | 13.2 | 2.1 | 2.8 | 3.0 | 2,217.1 | 4,215 | 703 |
Proline | n/a | 0.0 | 1.0 | 0.7 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2.3 | 5 | 1 |
Protein | n/a | 0.0 | 22.0 | 6.5 | 2.3 | 5.1 | 1.1 | 2.5 | 0.3 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 55.3 | 96 | 16 |
Retinol | n/a | 0.0 | 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 | 0.0 | 0 | 0 |
Riboflavin | n/a | 0.0 | 0.3 | 0.3 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1 | 0 |
Saturated Fat | n/a | 3.7 | 1.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.9 | 7 | 1 |
Selenium | n/a | 0.0 | 64.9 | 21.2 | 5.1 | 4.6 | 0.1 | 10.0 | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 7.5 | 114 | 19 |
Serine | n/a | 0.0 | 1.1 | 0.3 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 3.0 | 5 | 1 |
Sodium | n/a | 0.5 | 19.4 | 1.3 | 6.1 | 60.1 | 84.2 | 1,856.9 | 0.9 | 0.1 | 1.8 | 11.1 | 0.1 | 0.1 | 0.7 | 6.2 | 2,049 | 342 |
Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.7 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Sucrose | n/a | n/a | 2.4 | n/a | n/a | 0.2 | 4.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 7 | 1 |
Sugar | n/a | 0.0 | 2.4 | 0.2 | 0.4 | 3.1 | 5.8 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 13 | 2 |
Theobromine | n/a | 0.0 | 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 |
Thiamin | n/a | 0.0 | 1.1 | 0.5 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 3 | 1 |
Threonine | n/a | 0.0 | 0.8 | 0.2 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2.3 | 4 | 1 |
Tocopherol, alpha | n/a | 3.9 | 3.3 | 0.0 | 0.0 | 1.4 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 10 | 2 |
Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.2 | 0.0 | 0.2 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
Total Fat | n/a | 27.0 | 8.1 | 0.6 | 0.2 | 0.7 | 0.3 | 0.8 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | 3.4 | 42 | 7 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tryptophan | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.7 | 1 | 0 |
Tyrosine | n/a | 0.0 | 0.8 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 1.6 | 3 | 0 |
Valine | n/a | 0.0 | 1.3 | 0.3 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 2.9 | 5 | 1 |
Vitamin A, IU | n/a | 0.0 | 0.0 | 0.0 | 3.2 | 1,133.9 | 20,381.3 | n/a | 0.0 | 3.1 | 13.3 | 200.1 | 0.6 | 1.9 | 1.5 | 37.5 | 21,776 | 3,629 |
Vitamin A, RAE | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 56.4 | 1,018.7 | n/a | 0.0 | 0.2 | 0.7 | 10.0 | 0.0 | 0.1 | 0.1 | 0.0 | 1,086 | 181 |
Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 | n/a | 0.0 | 1.4 | 0.0 | 0.4 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 3 | 0 |
Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 11.2 | 162.3 | 7.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 181 | 30 |
Vitamin D | n/a | 0.0 | 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 | 0.0 | 0 | 0 |
Water | n/a | 0.0 | 28.8 | 7.5 | 21.1 | 162.5 | 107.7 | 445.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 410.6 | 1,184 | 197 |
Zinc | n/a | 0.0 | 5.6 | 0.4 | 0.4 | 0.7 | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 7.0 | 15 | 2 |
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