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    Nutritional Facts: chia's rice & orzo

    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 tablespoons (28g)
    butter
    1 tablespoon (14g)
    olive oil
    1 (110g)
    onions
    1 cup (185g)
    basmati rice
    1 cup (168g)
    orzo pasta
    3 1/2 cups (854g)
    chicken broth
    1 to taste (0g)
    salt and pepper
    2 tablespoons (600g)
    Italian spices
    1/4 cup (25g)
    parmesan cheese
    Total 1 serving
    Alanine (g) 0.0 0.0 0.0 0.9 0.7 n/a n/a n/a 0.3 2 0
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
    Arginine (g) 0.0 0.0 0.1 1.1 0.8 n/a n/a n/a 0.4 2 0
    Ash (g) 0.6 0.0 0.4 2.8 1.5 8.7 n/a n/a 2.0 16 3
    Aspartic acid (g) 0.0 0.0 0.1 1.4 1.0 n/a n/a n/a 0.7 3 1
    Beta-sitosterol (mg) 1.1 n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
    Calcium (mg) 6.8 0.1 25.3 42.6 35.3 34.2 n/a n/a 277.3 421 70
    Calories 203.6 119.3 44.0 684.5 623.3 136.6 n/a n/a 107.8 1,919 320
    Calories (kj) 851.7 499.4 182.6 2,863.8 2,609.0 572.2 n/a n/a 451.3 8,030 1,338
    Campesterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Carbohydrates (g) 0.0 0.0 10.3 142.9 125.4 3.2 n/a n/a 1.0 283 47
    Cholesterol (mg) 61.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 22.0 83 14
    Copper (mg) 0.0 0.0 0.0 0.5 0.5 0.4 n/a n/a 0.1 2 0
    Cystine (g) 0.0 0.0 0.0 0.2 0.4 n/a n/a n/a 0.0 1 0
    Dietary Fiber (g) 0.0 0.0 1.9 6.5 5.4 0.0 n/a n/a 0.0 14 2
    Folate (mcg) 0.9 0.0 20.9 37.0 398.2 17.1 n/a n/a 2.5 476 79
    Folate, DFE (mcg) 0.9 0.0 20.9 37.0 656.9 17.1 n/a n/a 2.5 735 123
    Folate, food (mcg) 0.9 0.0 20.9 37.0 30.2 17.1 n/a n/a 2.5 109 18
    Folic acid (mcg) 0.0 0.0 0.0 0.0 367.9 0.0 n/a n/a 0.0 368 61
    Fructose n/a n/a 1.4 n/a 0.2 n/a n/a n/a 0.0 2 0
    Galactose n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0 0
    Glucose (dextrose) n/a n/a 2.2 n/a 0.2 n/a n/a n/a 0.0 2 0
    Glutamic acid (g) 0.1 0.0 0.3 3.0 7.7 n/a n/a n/a 2.2 13 2
    Glycine (g) 0.0 0.0 0.0 0.7 0.7 n/a n/a n/a 0.2 2 0
    Histidine (g) 0.0 0.0 0.0 0.4 0.5 n/a n/a n/a 0.3 1 0
    Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Iron (mg) 0.0 0.1 0.2 2.7 5.5 1.8 n/a n/a 0.2 11 2
    Isoleucine (g) 0.0 0.0 0.0 0.6 0.9 n/a n/a n/a 0.5 2 0
    Lactose n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0 0
    Leucine (g) 0.0 0.0 0.0 1.2 1.7 n/a n/a n/a 0.9 4 1
    Lysine (g) 0.0 0.0 0.0 0.6 0.5 n/a n/a n/a 0.7 2 0
    Magnesium (mg) 0.6 0.0 11.0 264.6 89.0 8.5 n/a n/a 9.5 383 64
    Maltose n/a n/a 0.0 n/a 3.3 n/a n/a n/a 0.0 3 1
    Manganese (mg) 0.0 0.0 0.1 6.9 1.5 0.9 n/a n/a 0.0 9 2
    Methionine (g) 0.0 0.0 0.0 0.3 0.2 n/a n/a n/a 0.3 1 0
    Monounsaturated Fat (g) 6.0 9.8 0.0 2.0 0.3 2.0 n/a n/a 2.1 22 4
    Niacin (mg) 0.0 0.0 0.1 9.4 12.1 11.7 n/a n/a 0.0 33 6
    Pantothenic acid (mg) 0.0 0.0 0.1 2.8 0.7 0.2 n/a n/a 0.1 4 1
    Phenylalanine (g) 0.0 0.0 0.0 0.8 1.1 n/a n/a n/a 0.5 2 0
    Phosphorus (mg) 6.8 0.0 31.9 616.1 317.5 256.2 n/a n/a 182.3 1,411 235
    Phytosterols n/a 29.8 16.5 n/a n/a n/a n/a n/a n/a 46 8
    Polyunsaturated Fat (g) 0.9 1.4 0.0 1.9 0.9 0.9 n/a n/a 0.3 6 1
    Potassium (mg) 6.8 0.1 160.6 412.6 374.6 734.4 n/a n/a 31.3 1,720 287
    Proline (g) 0.0 0.0 0.0 0.7 2.6 n/a n/a n/a 1.2 5 1
    Protein (g) 0.2 0.0 1.2 14.7 21.9 17.3 n/a n/a 9.6 65 11
    Retinol (mcg) 190.6 0.0 0.0 0.0 0.0 0.0 n/a n/a 55.8 246 41
    Riboflavin (mg) 0.0 0.0 0.0 0.2 0.7 0.2 n/a n/a 0.1 1 0
    Saturated Fat (g) 14.6 1.9 0.0 1.1 0.5 1.4 n/a n/a 4.3 24 4
    Selenium (mcg) 0.3 0.0 0.6 43.3 106.2 0.0 n/a n/a 4.4 155 26
    Serine (g) 0.0 0.0 0.0 0.8 1.0 n/a n/a n/a 0.6 2 0
    Sodium (mg) 202.8 0.3 4.4 13.0 10.1 2,613.2 n/a n/a 382.3 3,226 538
    Starch n/a n/a 0.0 n/a 104.9 n/a n/a n/a n/a 105 17
    Stigmasterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose n/a n/a 1.1 1.6 0.8 n/a n/a n/a 0.0 4 1
    Sugar (g) 0.0 0.0 4.7 1.6 4.5 2.5 n/a n/a 0.2 13 2
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.1 0.7 1.5 0.0 n/a n/a 0.0 2 0
    Threonine (g) 0.0 0.0 0.0 0.5 0.8 n/a n/a n/a 0.4 2 0
    Tocopherol, alpha (mg) 0.7 1.9 0.0 2.2 0.2 0.2 n/a n/a 0.1 5 1
    Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Tocopherol, gamma (mg) 0.0 0.1 0.0 0.0 1.5 n/a n/a n/a n/a 2 0
    Total Fat (g) 23.0 13.5 0.1 5.4 2.5 4.9 n/a n/a 7.2 57 9
    Trans-monoenoic Fat (g) 0.8 n/a n/a n/a 0.0 n/a n/a n/a n/a 1 0
    TransFatty acids (g) 0.9 n/a n/a n/a 0.0 n/a n/a n/a n/a 1 0
    Tryptophan (g) 0.0 0.0 0.0 0.2 0.3 n/a n/a n/a 0.1 1 0
    Tyrosine (g) 0.0 0.0 0.0 0.6 0.4 n/a n/a n/a 0.6 2 0
    Valine (g) 0.0 0.0 0.0 0.9 1.0 n/a n/a n/a 0.6 3 0
    Vitamin A, IU (IU) 709.7 0.0 2.2 0.0 0.0 0.0 n/a n/a 216.3 928 155
    Vitamin A, RAE (mcg) 194.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 57.3 252 42
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.9 n/a n/a 0.6 1 0
    Vitamin B-6 (mg) 0.0 0.0 0.1 0.9 0.2 0.1 n/a n/a 0.0 1 0
    Vitamin C (mg) 0.0 0.0 8.1 0.0 0.0 0.0 n/a n/a 0.0 8 1
    Vitamin D (IU) 17.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 5.3 22 4
    Water (g) 4.5 0.0 98.0 19.2 16.6 819.4 n/a n/a 5.2 963 160
    Zinc (mg) 0.0 0.0 0.2 3.7 2.4 0.9 n/a n/a 1.0 8 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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