Nutritional Facts: Avocado & Black Bean Salad W/Mango,Corn, Red Pepper, Quinoa

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

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