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    Nutritional Facts: Grain and Greens

    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 to taste (0g)
    cooking spray
    3/4 cup (120g)
    onions
    1 (234g)
    fennel bulbs
    1/2 tablespoon (7g)
    oil
    1 (3g)
    garlic cloves
    3/4 cup (112g)
    red peppers
    1 cup (200g)
    pearl barley
    1 teaspoon (1g)
    dried thyme
    1 teaspoon (1g)
    dried marjoram
    4 cups (0g)
    vegetable broth
    1 cup (30g)
    spinach leaves
    1/4 cup (25g)
    parmesan cheese
    2 tablespoons (5g)
    fresh basil
    1 to taste (0g)
    salt & freshly ground black pepper
    Total 1 serving
    Alanine n/a 0.0 n/a 0.0 0.0 0.0 0.8 n/a n/a n/a 0.0 0.3 0.0 n/a 1 0
    Alcohol n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Arginine n/a 0.1 n/a 0.0 0.0 0.0 1.0 n/a n/a n/a 0.0 0.4 0.0 n/a 2 0
    Ash n/a 0.4 2.5 0.0 0.0 0.5 2.2 0.2 0.1 n/a 0.5 2.0 0.1 n/a 9 1
    Aspartic acid n/a 0.1 n/a 0.0 0.0 0.3 1.2 n/a n/a n/a 0.1 0.7 0.0 n/a 2 0
    Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Calcium n/a 27.6 114.7 0.0 5.4 7.8 58.0 26.5 11.9 n/a 29.7 277.3 9.4 n/a 568 95
    Calories n/a 48.0 72.5 60.1 4.5 34.6 704.0 3.9 1.6 n/a 6.9 107.8 1.2 n/a 1,045 174
    Calories (kj) n/a 199.2 304.2 251.5 18.7 144.2 2,946.0 16.2 6.8 n/a 29.1 451.3 5.0 n/a 4,372 729
    Carbohydrates n/a 11.2 17.1 0.0 1.0 6.7 155.4 0.9 0.4 n/a 1.1 1.0 0.1 n/a 195 32
    Cholesterol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 22.0 0.0 n/a 22 4
    Copper n/a 0.0 0.2 0.0 0.0 0.0 0.8 0.0 0.0 n/a 0.0 0.1 0.0 n/a 1 0
    Cystine n/a 0.0 n/a 0.0 0.0 0.0 0.4 n/a n/a n/a 0.0 0.0 0.0 n/a 1 0
    Dietary Fiber n/a 2.0 7.3 0.0 0.1 2.3 31.2 0.5 0.2 n/a 0.7 0.0 0.1 n/a 44 7
    Folate n/a 22.8 63.2 0.0 0.1 51.4 46.0 3.8 1.6 n/a 58.2 2.5 3.6 n/a 253 42
    Folate, DFE n/a 22.8 63.2 0.0 0.1 51.4 46.0 3.8 1.6 n/a 58.2 2.5 3.6 n/a 253 42
    Folate, food n/a 22.8 63.2 0.0 0.1 51.4 46.0 3.8 1.6 n/a 58.2 2.5 3.6 n/a 253 42
    Folic acid 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
    Fructose n/a 1.5 n/a n/a n/a 2.5 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 4 1
    Galactose n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Glucose (dextrose) n/a 2.4 n/a n/a n/a 2.2 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 5 1
    Glutamic acid n/a 0.3 n/a 0.0 0.0 0.2 5.2 n/a n/a n/a 0.1 2.2 0.0 n/a 8 1
    Glycine n/a 0.0 n/a 0.0 0.0 0.0 0.7 n/a n/a n/a 0.0 0.2 0.0 n/a 1 0
    Histidine n/a 0.0 n/a 0.0 0.0 0.0 0.4 n/a n/a n/a 0.0 0.3 0.0 n/a 1 0
    Iron n/a 0.3 1.7 0.0 0.1 0.5 5.0 1.7 0.5 n/a 0.8 0.2 0.2 n/a 11 2
    Isoleucine n/a 0.0 n/a 0.0 0.0 0.0 0.7 0.0 n/a n/a 0.0 0.5 0.0 n/a 1 0
    Lactose n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Leucine n/a 0.0 n/a 0.0 0.0 0.0 1.3 0.0 n/a n/a 0.1 0.9 0.0 n/a 2 0
    Lysine n/a 0.0 n/a 0.0 0.0 0.0 0.7 0.0 n/a n/a 0.1 0.7 0.0 n/a 2 0
    Magnesium n/a 12.0 39.8 0.0 0.8 13.4 158.0 3.1 2.1 n/a 23.7 9.5 3.4 n/a 266 44
    Maltose n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
    Manganese n/a 0.2 0.4 n/a 0.1 0.1 2.6 0.1 0.0 n/a 0.3 0.0 0.1 n/a 4 1
    Methionine n/a 0.0 n/a 0.0 0.0 0.0 0.4 n/a n/a n/a 0.0 0.3 0.0 n/a 1 0
    Monounsaturated Fat n/a 0.0 n/a 1.9 0.0 0.0 0.3 0.0 0.0 n/a 0.0 2.1 0.0 n/a 4 1
    Niacin n/a 0.1 1.5 0.0 0.0 1.1 9.2 0.1 0.0 n/a 0.2 0.0 0.0 n/a 12 2
    Pantothenic acid n/a 0.1 0.5 0.0 0.0 0.4 0.6 n/a n/a n/a 0.0 0.1 0.0 n/a 2 0
    Phenylalanine n/a 0.0 n/a 0.0 0.0 0.1 1.1 n/a n/a n/a 0.0 0.5 0.0 n/a 2 0
    Phosphorus n/a 34.8 117.0 0.0 4.6 29.1 442.0 2.8 1.8 n/a 14.7 182.3 3.0 n/a 832 139
    Phytosterols n/a 18.0 n/a 65.8 n/a n/a n/a 2.3 0.4 n/a 2.7 n/a n/a n/a 89 15
    Polyunsaturated Fat n/a 0.0 n/a 3.7 0.0 0.1 1.1 0.0 0.0 n/a 0.0 0.3 0.0 n/a 5 1
    Potassium n/a 175.2 968.8 0.0 12.0 235.8 560.0 11.4 9.1 n/a 167.4 31.3 15.6 n/a 2,187 364
    Proline n/a 0.0 n/a 0.0 0.0 0.0 2.4 n/a n/a n/a 0.0 1.2 0.0 n/a 4 1
    Protein n/a 1.3 2.9 0.0 0.2 1.1 19.8 0.1 0.1 n/a 0.9 9.6 0.2 n/a 36 6
    Retinol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 55.8 0.0 n/a 56 9
    Riboflavin n/a 0.0 0.1 0.0 0.0 0.1 0.2 0.0 0.0 n/a 0.1 0.1 0.0 n/a 1 0
    Saturated Fat n/a 0.1 n/a 0.9 0.0 0.0 0.5 0.0 0.0 n/a 0.0 4.3 0.0 n/a 6 1
    Selenium n/a 0.6 1.6 0.0 0.4 0.1 75.4 0.1 0.0 n/a 0.3 4.4 0.0 n/a 83 14
    Serine n/a 0.0 n/a 0.0 0.0 0.1 0.8 n/a n/a n/a 0.0 0.6 0.0 n/a 2 0
    Sodium n/a 4.8 121.7 0.0 0.5 4.5 18.0 0.8 0.5 n/a 23.7 382.3 0.2 n/a 557 93
    Starch n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose n/a 1.2 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 1 0
    Sugar n/a 5.1 n/a 0.0 0.0 4.7 1.6 0.0 0.0 n/a 0.1 0.2 0.0 n/a 12 2
    Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Thiamin n/a 0.1 0.0 0.0 0.0 0.1 0.4 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1 0
    Threonine n/a 0.0 n/a 0.0 0.0 0.0 0.7 0.0 n/a n/a 0.0 0.4 0.0 n/a 1 0
    Tocopherol, alpha n/a 0.0 n/a 1.0 0.0 1.8 0.0 0.1 0.0 n/a 0.6 0.1 0.0 n/a 4 1
    Tocopherol, beta n/a 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
    Tocopherol, delta n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
    Tocopherol, gamma n/a 0.0 n/a n/a n/a 0.2 n/a n/a n/a n/a 0.1 n/a 0.0 n/a 0 0
    Total Fat n/a 0.1 0.5 6.8 0.0 0.3 2.3 0.1 0.0 n/a 0.1 7.2 0.0 n/a 18 3
    Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan n/a 0.0 n/a 0.0 0.0 0.0 0.3 0.0 n/a n/a 0.0 0.1 0.0 n/a 1 0
    Tyrosine n/a 0.0 n/a 0.0 0.0 0.0 0.6 n/a n/a n/a 0.0 0.6 0.0 n/a 1 0
    Valine n/a 0.0 n/a 0.0 0.0 0.0 1.0 0.0 n/a n/a 0.0 0.6 0.0 n/a 2 0
    Vitamin A, IU n/a 2.4 313.6 0.0 0.3 3,498.9 44.0 53.2 48.4 n/a 2,813.1 216.3 279.6 n/a 7,270 1,212
    Vitamin A, RAE n/a 0.0 16.4 0.0 0.0 175.4 2.0 2.7 2.4 n/a 140.7 57.3 14.0 n/a 411 68
    Vitamin B-12 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.6 0.0 n/a 1 0
    Vitamin B-6 n/a 0.1 0.1 0.0 0.0 0.3 0.5 0.0 0.0 n/a 0.1 0.0 0.0 n/a 1 0
    Vitamin C n/a 8.9 28.1 0.0 0.9 142.7 0.0 0.7 0.3 n/a 8.4 0.0 1.0 n/a 191 32
    Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 5.3 0.0 n/a 5 1
    Water n/a 106.9 211.1 0.0 1.8 103.0 20.2 0.1 0.0 n/a 27.4 5.2 4.9 n/a 481 80
    Zinc n/a 0.2 0.5 0.0 0.0 0.3 4.3 0.1 0.0 n/a 0.2 1.0 0.0 n/a 7 1

    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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