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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2 cups (330g) frozen corn |
15 ounces (307g) black beans |
9 ounces (256g) frozen chopped spinach |
2 cups (264g) mexican cheese |
7 ounces (200g) diced green chilies |
4 (60g) green onions |
1 teaspoon (2g) ground cumin |
1/2 teaspoon (1g) chili powder |
1 teaspoon (6g) salt |
1/2 teaspoon (1g) cayenne pepper |
1 to taste (0g) rolls |
3/8 cup (0g) mayonnaise |
3/8 cup (86g) sour cream |
3 tablespoons (45g) buttermilk |
1/2 tablespoon (7g) olive oil |
1/2 tablespoon (8g) lemon juice |
1/2 (8g) green onions |
1/4 teaspoon (2g) salt |
1 (201g) avocados |
Total | 1 serving | |
| Alanine (g) | 0.9 | 1.1 | 0.6 | 1.6 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 5 | 0 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.4 | 1.7 | 1.2 | 1.8 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 6 | 0 |
| Ash (g) | 1.6 | 3.5 | 3.7 | 15.5 | 2.8 | 0.5 | 0.2 | 0.2 | 6.0 | 0.1 | n/a | n/a | 0.7 | 0.4 | 0.0 | 0.0 | 0.1 | 1.5 | 3.2 | 40 | 0 |
| Aspartic acid (g) | 0.8 | 3.3 | 1.1 | 3.5 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 10 | 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 | n/a | n/a | n/a | n/a | 152.8 | 153 | 0 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 13.2 | 82.9 | 329.7 | 1,795.2 | 14.0 | 43.2 | 19.6 | 4.5 | 1.4 | 1.3 | n/a | n/a | 94.9 | 52.2 | 0.1 | 0.5 | 5.4 | 0.4 | 24.1 | 2,483 | 0 |
| Calories | 290.4 | 405.4 | 74.1 | 984.7 | 42.0 | 19.2 | 7.9 | 3.8 | 0.0 | 2.9 | n/a | n/a | 166.5 | 18.0 | 59.7 | 1.7 | 2.4 | 0.0 | 321.6 | 2,400 | 0 |
| Calories (kj) | 1,217.7 | 1,695.4 | 306.7 | 4,121.0 | 176.0 | 81.0 | 32.9 | 15.9 | 0.0 | 12.0 | n/a | n/a | 697.8 | 76.1 | 249.7 | 6.9 | 10.1 | 0.0 | 1,346.7 | 10,046 | 0 |
| 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 | n/a | n/a | n/a | n/a | 10.1 | 10 | 0 |
| Carbohydrates (g) | 68.7 | 72.8 | 10.8 | 12.2 | 10.2 | 4.4 | 0.9 | 0.7 | 0.0 | 0.5 | n/a | n/a | 2.5 | 2.2 | 0.0 | 0.5 | 0.6 | 0.0 | 17.1 | 204 | 0 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 277.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 44.9 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 324 | 0 |
| Copper (mg) | 0.1 | 0.6 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 2 | 0 |
| Cystine (g) | 0.1 | 0.3 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 7.9 | 26.7 | 7.4 | 0.0 | 2.6 | 1.6 | 0.2 | 0.5 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 13.5 | 61 | 0 |
| Folate (mcg) | 118.8 | 457.6 | 370.6 | 2.6 | 20.0 | 38.4 | 0.2 | 0.4 | 0.0 | 1.0 | n/a | n/a | 6.0 | 2.3 | 0.0 | 1.5 | 4.8 | 0.0 | 162.8 | 1,187 | 0 |
| Folate, DFE (mcg) | 118.8 | 457.6 | 370.6 | 2.6 | 20.0 | 38.4 | 0.2 | 0.4 | 0.0 | 1.0 | n/a | n/a | 6.0 | 2.3 | 0.0 | 1.5 | 4.8 | 0.0 | 162.8 | 1,187 | 0 |
| Folate, food (mcg) | 118.8 | 457.6 | 370.6 | 2.6 | 20.0 | 38.4 | 0.2 | 0.4 | 0.0 | 1.0 | n/a | n/a | 6.0 | 2.3 | 0.0 | 1.5 | 4.8 | 0.0 | 162.8 | 1,187 | 0 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 1 | 0 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.7 | 1 | 0 |
| Glutamic acid (g) | 2.0 | 4.1 | 1.3 | 12.6 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 22 | 0 |
| Glycine (g) | 0.4 | 1.1 | 0.6 | 0.8 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 3 | 0 |
| Histidine (g) | 0.3 | 0.8 | 0.1 | 1.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 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 | n/a | 0 | 0 |
| Iron (mg) | 1.4 | 6.5 | 4.8 | 1.2 | 1.0 | 0.9 | 1.4 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.1 | 19 | 0 |
| Isoleucine (g) | 0.4 | 1.2 | 0.3 | 2.8 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 5 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 0 |
| Leucine (g) | 1.1 | 2.2 | 0.5 | 5.3 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 10 | 0 |
| Lysine (g) | 0.4 | 1.9 | 0.6 | 3.8 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 8 | 0 |
| Magnesium (mg) | 59.4 | 215.0 | 191.7 | 73.9 | 28.0 | 12.0 | 7.7 | 2.0 | 0.1 | 1.4 | n/a | n/a | 8.6 | 5.0 | 0.0 | 0.5 | 1.5 | 0.0 | 58.3 | 665 | 0 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.4 | 1.4 | 1.8 | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 4 | 0 |
| Methionine (g) | 0.2 | 0.4 | 0.1 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Monounsaturated Fat (g) | 0.7 | 0.1 | 0.0 | 22.5 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 4.4 | 0.1 | 4.9 | 0.0 | 0.0 | 0.0 | 19.7 | 53 | 0 |
| Niacin (mg) | 5.7 | 1.6 | 1.3 | 0.1 | 1.6 | 0.3 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | 15 | 0 |
| Pantothenic acid (mg) | 0.9 | 0.7 | 0.2 | 0.7 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.8 | 6 | 0 |
| Phenylalanine (g) | 0.5 | 1.5 | 0.5 | 3.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 6 | 0 |
| Phosphorus (mg) | 227.7 | 430.0 | 125.2 | 1,172.2 | 34.0 | 22.2 | 10.5 | 4.1 | 0.0 | 2.6 | n/a | n/a | 99.2 | 40.1 | 0.0 | 0.6 | 2.8 | 0.0 | 104.5 | 2,276 | 0 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | 1.1 | 0.0 | 0.7 | n/a | n/a | n/a | n/a | 14.9 | n/a | n/a | 0.0 | n/a | 18 | 0 |
| Polyunsaturated Fat (g) | 1.2 | 0.7 | 0.2 | 2.4 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.7 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 3.7 | 10 | 0 |
| Potassium (mg) | 693.0 | 1,090.4 | 884.4 | 229.7 | 374.0 | 165.6 | 37.5 | 26.3 | 0.5 | 18.1 | n/a | n/a | 121.6 | 68.0 | 0.1 | 7.9 | 20.7 | 0.1 | 974.9 | 4,713 | 0 |
| Proline (g) | 0.9 | 1.2 | 0.5 | 5.7 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 9 | 0 |
| Protein (g) | 10.0 | 27.2 | 9.3 | 56.6 | 1.8 | 1.1 | 0.4 | 0.2 | 0.0 | 0.1 | n/a | n/a | 1.8 | 1.5 | 0.0 | 0.0 | 0.1 | 0.0 | 4.0 | 114 | 0 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 169.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 150.1 | 5.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 325 | 0 |
| Riboflavin (mg) | 0.2 | 0.2 | 0.6 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 2 | 0 |
| Saturated Fat (g) | 0.4 | 0.4 | 0.1 | 50.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 9.9 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 4.3 | 67 | 0 |
| Selenium (mcg) | 2.3 | 3.7 | 15.3 | 38.3 | 0.6 | 0.4 | 0.1 | 0.3 | 0.0 | 0.1 | n/a | n/a | 2.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 65 | 0 |
| Serine (g) | 0.5 | 1.5 | 0.4 | 3.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 6 | 0 |
| Sodium (mg) | 9.9 | 3.1 | 189.1 | 2,985.8 | 2,346.0 | 9.6 | 3.5 | 22.1 | 2,325.5 | 0.3 | n/a | n/a | 69.0 | 47.3 | 0.1 | 0.1 | 1.2 | 581.4 | 14.1 | 8,608 | 0 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0 | 0 |
| 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 | n/a | n/a | n/a | n/a | 4.0 | 4 | 0 |
| Sucrose | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Sugar | n/a | n/a | 1.7 | 12.2 | 6.2 | 1.4 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 3.0 | 2.2 | 0.0 | 0.2 | 0.2 | 0.0 | 1.3 | 29 | 0 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Threonine (g) | 0.4 | 1.1 | 0.6 | 1.9 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 4 | 0 |
| Tocopherol, alpha | n/a | n/a | 7.4 | 0.7 | 1.4 | 0.3 | 0.1 | 0.5 | 0.0 | 0.3 | n/a | n/a | 0.4 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 4.2 | 16 | 0 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.7 | 1 | 0 |
| Total Fat (g) | 2.5 | 1.7 | 1.5 | 79.1 | 0.2 | 0.1 | 0.5 | 0.2 | 0.0 | 0.2 | n/a | n/a | 17.0 | 0.4 | 6.8 | 0.0 | 0.0 | 0.0 | 29.5 | 140 | 0 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.3 | 0.3 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.8 | 0.5 | 3.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 5 | 0 |
| Valine (g) | 0.6 | 1.4 | 0.5 | 3.5 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 7 | 0 |
| Vitamin A, IU (IU) | 0.0 | 18.4 | 29,971.7 | 580.8 | 1,442.0 | 598.2 | 26.7 | 400.3 | 0.0 | 374.5 | n/a | n/a | 537.3 | 21.2 | 0.0 | 0.5 | 74.8 | 0.0 | 293.5 | 34,340 | 0 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,497.8 | 169.0 | 72.0 | 30.0 | 1.3 | 20.0 | 0.0 | 18.7 | n/a | n/a | 151.8 | 6.3 | 0.0 | 0.0 | 3.8 | 0.0 | 14.1 | 1,985 | 0 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Vitamin B-6 (mg) | 0.6 | 0.2 | 0.4 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 2 | 0 |
| Vitamin C (mg) | 21.1 | 0.0 | 14.1 | 0.0 | 136.0 | 11.3 | 0.2 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.8 | 0.5 | 0.0 | 3.0 | 1.4 | 0.0 | 20.1 | 209 | 0 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 58.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 12.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 71 | 0 |
| Water (g) | 247.2 | 201.9 | 230.5 | 100.5 | 185.0 | 53.9 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | n/a | 64.2 | 40.6 | 0.0 | 7.0 | 6.7 | 0.0 | 147.2 | 1,285 | 0 |
| Zinc (mg) | 1.2 | 3.4 | 1.4 | 7.8 | 0.3 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 16 | 0 |
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