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Nutritional Facts: Sweet Potato and Rice Casserole

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.

  2 cups (474g)
water
1 large (130g)
sweet potatoes
1 cup (185g)
long grain white rice
1/2 teaspoon (3g)
salt
15 ounces (307g)
black beans
1 1/2 cups (384g)
edamame
1 cup (113g)
monterey jack cheese
8 ounces (239g)
sour cream
4 ounces (114g)
green chili peppers
1/4 cup (25g)
green onions
2 tablespoons (15g)
all-purpose flour
1 tablespoon (2g)
fresh sage
2 (6g)
garlic cloves
1/2 teaspoon (3g)
salt
1 to taste (0g)
pumpkin seeds
Total 1 serving
Alanine n/a 0.1 0.8 0.0 1.1 2.2 0.8 0.2 0.1 0.0 0.0 n/a 0.0 0.0 n/a 5 1
Alcohol (g) 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 n/a 0 0
Arginine n/a 0.1 1.1 0.0 1.7 4.0 1.0 0.2 0.1 0.0 0.1 n/a 0.0 0.0 n/a 8 1
Ash (g) 0.5 1.3 1.2 3.0 3.5 6.5 4.0 2.0 0.7 0.2 0.1 0.2 0.1 3.0 n/a 26 3
Aspartic acid n/a 0.5 1.2 0.0 3.3 5.8 1.8 0.5 0.3 0.0 0.1 n/a 0.0 0.0 n/a 14 2
Caffeine (mg) 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 n/a 0 0
Calcium (mg) 14.2 39.0 51.8 0.7 82.9 756.5 843.0 263.1 20.6 18.0 2.2 33.0 10.9 0.7 n/a 2,137 267
Calories 0.0 111.8 675.3 0.0 405.4 564.5 421.5 461.7 45.7 8.0 54.6 6.3 8.9 0.0 n/a 2,764 345
Calories (kj) 0.0 466.7 2,825.0 0.0 1,695.4 2,357.8 1,765.1 1,935.1 190.9 33.8 228.4 26.3 37.4 0.0 n/a 11,562 1,445
Carbohydrates (g) 0.0 26.2 147.9 0.0 72.8 42.4 0.8 6.9 10.8 1.8 11.4 1.2 2.0 0.0 n/a 324 41
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 100.6 124.4 0.0 0.0 0.0 0.0 0.0 0.0 n/a 225 28
Copper (mg) 0.0 0.2 0.4 0.0 0.6 0.5 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Cystine n/a 0.0 0.3 0.0 0.3 0.5 0.1 0.1 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Dietary Fiber (g) 0.0 3.9 2.4 0.0 26.7 16.1 0.0 0.0 1.7 0.7 0.4 0.8 0.1 0.0 n/a 53 7
Folate (mcg) 0.0 14.3 427.4 0.0 457.6 633.6 20.3 16.7 26.3 16.0 3.9 5.5 0.2 0.0 n/a 1,622 203
Folate, DFE (mcg) 0.0 14.3 716.0 0.0 457.6 633.6 20.3 16.7 26.3 16.0 3.9 5.5 0.2 0.0 n/a 1,910 239
Folate, food (mcg) 0.0 14.3 14.8 0.0 457.6 633.6 20.3 16.7 26.3 16.0 3.9 5.5 0.2 0.0 n/a 1,209 151
Folic acid (mcg) 0.0 0.0 412.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 413 52
Fructose n/a 0.9 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 1 0
Galactose n/a 0.0 0.0 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
Glucose (dextrose) n/a 1.2 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 1 0
Glutamic acid n/a 0.2 2.6 0.0 4.1 9.3 6.8 1.4 0.3 0.1 0.5 n/a 0.0 0.0 n/a 25 3
Glycine n/a 0.1 0.6 0.0 1.1 2.1 0.5 0.2 0.1 0.0 0.1 n/a 0.0 0.0 n/a 5 1
Histidine n/a 0.0 0.3 0.0 0.8 1.3 1.0 0.2 0.0 0.0 0.0 n/a 0.0 0.0 n/a 4 0
Iron (mg) 0.0 0.8 8.0 0.0 6.5 13.6 0.8 0.4 1.4 0.4 0.2 0.6 0.1 0.0 n/a 33 4
Isoleucine n/a 0.1 0.6 0.0 1.2 2.2 1.7 0.3 0.1 0.0 0.1 n/a 0.0 0.0 n/a 6 1
Lactose n/a 0.0 0.0 n/a n/a n/a n/a 8.4 n/a n/a n/a n/a n/a n/a n/a 8 1
Leucine n/a 0.1 1.1 0.0 2.2 3.6 2.6 0.7 0.1 0.0 0.1 n/a 0.0 0.0 n/a 11 1
Lysine n/a 0.1 0.5 0.0 1.9 3.0 2.3 0.6 0.1 0.0 0.0 n/a 0.0 0.0 n/a 8 1
Magnesium (mg) 4.7 32.5 46.3 0.0 215.0 249.6 30.5 23.9 28.6 5.0 3.3 8.6 1.5 0.0 n/a 650 81
Maltose n/a 0.0 0.0 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
Manganese (mg) 0.0 0.3 2.0 0.0 1.4 2.1 0.0 0.0 0.3 0.0 0.1 0.1 0.1 0.0 n/a 6 1
Methionine n/a 0.0 0.3 0.0 0.4 0.6 0.7 0.2 0.0 0.0 0.0 n/a 0.0 0.0 n/a 2 0
Monounsaturated Fat (g) 0.0 0.0 0.4 0.0 0.1 4.9 9.9 12.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 28 3
Niacin (mg) 0.0 0.7 7.8 0.0 1.6 6.3 0.1 0.3 1.1 0.1 0.2 0.1 0.0 0.0 n/a 18 2
Pantothenic acid (mg) 0.0 1.0 1.9 0.0 0.7 0.6 0.2 0.8 0.1 0.0 0.1 n/a 0.0 0.0 n/a 5 1
Phenylalanine n/a 0.1 0.7 0.0 1.5 2.3 1.5 0.3 0.1 0.0 0.1 n/a 0.0 0.0 n/a 6 1
Phosphorus (mg) 0.0 61.1 212.8 0.0 430.0 745.0 501.7 275.1 52.6 9.3 16.2 1.8 9.2 0.0 n/a 2,315 289
Phytosterols n/a 15.6 n/a 0.0 n/a 192.0 n/a n/a n/a n/a n/a 4.9 n/a 0.0 n/a 212 27
Polyunsaturated Fat (g) 0.0 0.0 0.3 0.0 0.7 12.3 1.0 2.0 0.1 0.0 0.1 0.0 0.0 0.0 n/a 17 2
Potassium (mg) 4.7 438.1 212.8 0.2 1,090.4 2,380.8 91.5 337.3 388.6 69.0 16.0 21.4 24.1 0.2 n/a 5,075 634
Proline n/a 0.1 0.6 0.0 1.2 2.3 3.1 0.6 0.1 0.0 0.2 n/a 0.0 0.0 n/a 8 1
Protein (g) 0.0 2.0 13.2 0.0 27.2 49.7 27.7 5.0 2.3 0.5 1.5 0.2 0.4 0.0 n/a 130 16
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 217.0 416.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a 633 79
Riboflavin (mg) 0.0 0.1 0.1 0.0 0.2 0.7 0.4 0.4 0.1 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Saturated Fat (g) 0.0 0.0 0.3 0.0 0.4 3.0 21.5 27.5 0.0 0.0 0.0 0.1 0.0 0.0 n/a 53 7
Selenium (mcg) 0.0 0.8 27.9 0.0 3.7 5.8 16.4 6.2 0.6 0.2 5.1 0.1 0.9 0.0 n/a 68 8
Serine n/a 0.1 0.7 0.0 1.5 2.8 1.6 0.4 0.1 0.0 0.1 n/a 0.0 0.0 n/a 7 1
Sodium (mg) 14.2 71.5 9.3 1,162.7 3.1 57.6 605.7 191.4 8.0 4.0 0.3 0.2 1.0 1,162.7 n/a 3,292 411
Starch n/a 16.4 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 16 2
Sucrose n/a 3.3 0.1 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 3 0
Sugar (g) 0.0 5.4 0.2 0.0 n/a n/a 0.6 8.4 5.8 0.6 0.0 0.0 0.1 0.0 n/a 21 3
Theobromine (mg) 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 n/a 0 0
Thiamin (mg) 0.0 0.1 1.1 0.0 0.7 1.7 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 4 0
Threonine n/a 0.1 0.5 0.0 1.1 2.0 1.0 0.3 0.1 0.0 0.0 n/a 0.0 0.0 n/a 5 1
Tocopherol, alpha (mg) 0.0 0.3 0.2 0.0 n/a n/a 0.3 1.1 0.8 0.1 0.0 0.1 0.0 0.0 n/a 3 0
Tocopherol, beta n/a 0.0 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
Tocopherol, delta n/a 0.0 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
Tocopherol, gamma n/a 0.0 n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a 0 0
Total Fat (g) 0.0 0.1 1.2 0.0 1.7 26.1 34.2 47.2 0.2 0.0 0.1 0.3 0.0 0.0 n/a 111 14
Tryptophan n/a 0.0 0.2 0.0 0.3 0.6 0.4 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 2 0
Tyrosine n/a 0.0 0.4 0.0 0.8 1.8 1.3 0.3 0.0 0.0 0.0 n/a 0.0 0.0 n/a 5 1
Valine n/a 0.1 0.8 0.0 1.4 2.2 1.8 0.4 0.1 0.0 0.1 n/a 0.0 0.0 n/a 7 1
Vitamin A, IU (IU) 0.0 18,443.1 0.0 0.0 18.4 691.2 869.0 1,490.2 1,347.4 249.3 0.0 118.0 0.5 0.0 n/a 23,227 2,903
Vitamin A, RAE (mcg) 0.0 921.7 0.0 0.0 0.0 34.6 223.7 421.0 67.4 12.5 0.0 5.9 0.0 0.0 n/a 1,687 211
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.7 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Vitamin B-6 (mg) 0.0 0.3 0.3 0.0 0.2 0.2 0.1 0.1 0.3 0.0 0.0 0.1 0.1 0.0 n/a 2 0
Vitamin C (mg) 0.0 3.1 0.0 0.0 0.0 111.4 0.0 2.2 277.1 4.7 0.0 0.6 1.9 0.0 n/a 401 50
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 24.9 33.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a 58 7
Water (g) 473.5 100.5 21.5 0.0 201.9 259.2 46.3 178.1 100.3 22.5 1.8 0.2 3.5 0.0 n/a 1,409 176
Zinc (mg) 0.0 0.4 2.0 0.0 3.4 3.8 3.4 0.9 0.3 0.1 0.1 0.1 0.1 0.0 n/a 15 2

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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