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.
30 ounces (614g) black beans |
3 ears (354g) corn |
2 (238g) red bell peppers |
2 (672g) mangoes |
2 (6g) garlic cloves |
2 tablespoons (20g) shallots |
2 teaspoons (12g) salt |
1/4 teaspoon (0g) cayenne pepper |
2 tablespoons (25g) sugar |
3 tablespoons (41g) extra virgin olive oil |
1 teaspoon (0g) lime zest |
6 tablespoons (87g) fresh lime juice |
1/2 cup (8g) fresh cilantro |
2 (272g) Hass avocadoes |
2 cups (340g) quinoa |
Total | 1 serving | |
Alanine (g) | 2.3 | 1.1 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 2.0 | 6 | 1 |
Alcohol | n/a | 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 | n/a | 0 | 0 |
Arginine (g) | 3.4 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 3.7 | 8 | 1 |
Ash (g) | 7.1 | 2.5 | 1.1 | 2.4 | 0.1 | 0.2 | 12.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 4.5 | 8.1 | 38 | 5 |
Aspartic acid (g) | 6.6 | 0.9 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.6 | 3.9 | 13 | 2 |
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 | 0.2 | 206.7 | n/a | 207 | 26 |
Caffeine | n/a | 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 | n/a | 0 | 0 |
Calcium (mg) | 165.9 | 10.6 | 16.7 | 73.9 | 10.9 | 7.4 | 2.9 | 0.7 | 0.3 | 0.4 | n/a | 12.2 | 5.4 | 35.4 | 159.8 | 502 | 63 |
Calories | 810.9 | 339.8 | 73.8 | 403.2 | 8.9 | 14.4 | 0.0 | 1.4 | 97.5 | 358.0 | n/a | 21.8 | 1.8 | 454.2 | 1,251.2 | 3,837 | 480 |
Calories (kj) | 3,390.9 | 1,419.5 | 307.0 | 1,680.0 | 37.4 | 60.4 | 0.0 | 6.0 | 407.7 | 1,498.1 | n/a | 90.6 | 7.6 | 1,895.8 | 5,232.6 | 16,034 | 2,004 |
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 | 0.0 | 13.6 | n/a | 14 | 2 |
Carbohydrates (g) | 145.6 | 74.3 | 14.4 | 100.7 | 2.0 | 3.4 | 0.0 | 0.3 | 25.2 | 0.0 | n/a | 7.3 | 0.3 | 23.5 | 218.1 | 615 | 77 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 1.3 | 0.2 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 2.0 | 5 | 1 |
Cystine (g) | 0.6 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.7 | 1 | 0 |
Dietary Fiber (g) | 53.4 | 8.5 | 5.0 | 10.8 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 18.5 | 23.8 | 121 | 15 |
Folate (mcg) | 915.3 | 81.4 | 109.5 | 289.0 | 0.2 | 6.8 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 8.7 | 5.0 | 242.1 | 625.6 | 2,284 | 285 |
Folate, DFE (mcg) | 915.3 | 81.4 | 109.5 | 289.0 | 0.2 | 6.8 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 8.7 | 5.0 | 242.1 | 625.6 | 2,284 | 285 |
Folate, food (mcg) | 915.3 | 81.4 | 109.5 | 289.0 | 0.2 | 6.8 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 8.7 | 5.0 | 242.1 | 625.6 | 2,284 | 285 |
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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 2.8 | 5.4 | 31.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.2 | n/a | 40 | 5 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 3.0 | 4.6 | 13.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.2 | n/a | 22 | 3 |
Glutamic acid (g) | 8.3 | 2.3 | 0.5 | 0.6 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.8 | 6.3 | 19 | 2 |
Glycine (g) | 2.1 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 2.4 | 6 | 1 |
Histidine (g) | 1.5 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.4 | 4 | 0 |
Iron (mg) | 12.9 | 1.6 | 1.0 | 1.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.1 | 1.7 | 15.5 | 35 | 4 |
Isoleucine (g) | 2.4 | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 1.7 | 5 | 1 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 4.3 | 1.3 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | 2.9 | 9 | 1 |
Lysine (g) | 3.7 | 0.5 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | 2.6 | 8 | 1 |
Magnesium (mg) | 430.0 | 92.0 | 28.6 | 67.2 | 1.5 | 4.2 | 0.1 | 0.7 | 0.0 | 0.0 | n/a | 7.0 | 2.1 | 78.9 | 669.8 | 1,382 | 173 |
Maltose | n/a | 0.6 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Manganese (mg) | 2.7 | 0.6 | 0.3 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 6.9 | 12 | 1 |
Methionine (g) | 0.8 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.1 | 2 | 0 |
Monounsaturated Fat (g) | 0.3 | 1.3 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29.5 | n/a | 0.0 | 0.0 | 26.7 | 5.5 | 64 | 8 |
Niacin (mg) | 3.1 | 6.0 | 2.3 | 4.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 5.2 | 5.2 | 27 | 3 |
Pantothenic acid (mg) | 1.5 | 2.8 | 0.8 | 1.3 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 4.0 | 2.6 | 13 | 2 |
Phenylalanine (g) | 2.9 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 2.0 | 6 | 1 |
Phosphorus (mg) | 860.0 | 272.6 | 61.9 | 94.1 | 9.2 | 12.0 | 0.0 | 1.3 | 0.0 | 0.0 | n/a | 12.2 | 3.8 | 146.9 | 1,553.8 | 3,028 | 378 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | 1.0 | 0.0 | 0.4 | n/a | 89.5 | n/a | n/a | 0.4 | n/a | n/a | 91 | 11 |
Polyunsaturated Fat (g) | 1.4 | 2.1 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.3 | n/a | 0.0 | 0.0 | 4.9 | 11.2 | 25 | 3 |
Potassium (mg) | 2,180.7 | 771.7 | 502.2 | 1,129.0 | 24.1 | 66.8 | 1.0 | 9.1 | 0.5 | 0.4 | n/a | 101.9 | 41.7 | 1,379.0 | 1,914.2 | 8,122 | 1,015 |
Proline (g) | 2.3 | 1.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 2.6 | 7 | 1 |
Protein (g) | 54.4 | 12.1 | 2.4 | 5.5 | 0.4 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 5.3 | 48.0 | 129 | 16 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.4 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 1.1 | 3 | 0 |
Saturated Fat (g) | 0.9 | 0.7 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.6 | n/a | 0.0 | 0.0 | 5.8 | 2.4 | 16 | 2 |
Selenium (mcg) | 7.4 | 0.7 | 0.2 | 4.0 | 0.9 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 0.1 | 1.1 | 28.9 | 44 | 5 |
Serine (g) | 3.0 | 0.6 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 1.9 | 6 | 1 |
Sodium (mg) | 6.1 | 3.5 | 9.5 | 6.7 | 1.0 | 2.4 | 4,651.0 | 0.1 | 0.3 | 0.8 | n/a | 1.7 | 3.7 | 21.8 | 17.0 | 4,726 | 591 |
Starch | n/a | 25.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 177.5 | 203 | 25 |
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 | 0.2 | 5.4 | n/a | 6 | 1 |
Sucrose | n/a | 9.7 | 0.0 | 46.8 | n/a | n/a | n/a | n/a | 25.1 | n/a | n/a | 0.4 | n/a | 0.2 | n/a | 82 | 10 |
Sugar | n/a | 16.1 | 10.0 | 91.8 | 0.1 | n/a | 0.0 | 0.0 | 25.1 | 0.0 | n/a | 1.5 | 0.1 | 0.8 | n/a | 145 | 18 |
Theobromine | n/a | 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 | n/a | 0 | 0 |
Thiamin (mg) | 1.5 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 1.2 | 4 | 0 |
Threonine (g) | 2.3 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 1.4 | 5 | 1 |
Tocopherol, alpha | n/a | 0.3 | 3.8 | 6.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 5.8 | n/a | 0.2 | 0.2 | 5.4 | 8.3 | 30 | 4 |
Tocopherol, beta | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.3 | 1 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 1.2 | 1 | 0 |
Tocopherol, gamma | n/a | 0.7 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 0.9 | 15.5 | 18 | 2 |
Total Fat (g) | 3.3 | 5.3 | 0.7 | 2.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 40.5 | n/a | 0.1 | 0.0 | 41.9 | 20.6 | 115 | 14 |
Tryptophan (g) | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.6 | 1 | 0 |
Tyrosine (g) | 1.5 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.9 | 3 | 0 |
Valine (g) | 2.9 | 0.7 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 2.0 | 6 | 1 |
Vitamin A, IU (IU) | 36.9 | 931.0 | 7,451.8 | 7,271.0 | 0.5 | 238.0 | 0.0 | 187.2 | 0.0 | 0.0 | n/a | 43.6 | 539.8 | 399.8 | 47.6 | 17,147 | 2,143 |
Vitamin A, RAE (mcg) | 0.0 | 46.0 | 373.7 | 362.9 | 0.0 | 12.0 | 0.0 | 9.4 | 0.0 | 0.0 | n/a | 1.7 | 27.0 | 19.0 | 3.4 | 855 | 107 |
Vitamin B-12 (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.4 | 0.5 | 0.7 | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | 1.7 | 5 | 1 |
Vitamin C (mg) | 0.0 | 19.5 | 303.9 | 244.6 | 1.9 | 1.6 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 26.1 | 2.2 | 23.9 | n/a | 624 | 78 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 403.8 | 259.9 | 219.5 | 560.9 | 3.5 | 16.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 79.1 | 7.4 | 196.7 | 45.2 | 1,792 | 224 |
Zinc (mg) | 6.9 | 2.2 | 0.6 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1.8 | 10.5 | 23 | 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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