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 cup (182g) bulgur wheat |
1/2 cup (74g) fresh blueberries |
2 small (258g) nectarines |
2 large (70g) apricots |
2/3 cup (73g) pecans |
1/3 cup (30g) of fresh mint |
1/4 cup (55g) canola oil |
3 tablespoons (46g) lemon juice |
1 1/2 tablespoons (9g) gingerroot |
1/8 teaspoon (1g) salt |
1 to taste (28g) romaine lettuce leaves |
Total | 1 serving | |
| Alanine | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Ash (g) | 0.5 | 0.6 | 0.2 | 1.2 | 0.5 | 1.1 | 0.6 | 0.0 | 0.1 | 0.1 | 0.7 | n/a | 6 | 1 |
| Aspartic acid | n/a | 0.3 | 0.0 | 1.5 | 0.2 | 0.7 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 65.0 | n/a | 225.1 | n/a | n/a | n/a | n/a | 290 | 48 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 14.2 | 18.2 | 4.4 | 15.5 | 9.1 | 51.1 | 60.4 | 0.0 | 2.7 | 1.4 | 0.2 | n/a | 177 | 30 |
| Calories | 0.0 | 151.1 | 42.2 | 113.5 | 33.6 | 504.6 | 13.4 | 481.8 | 10.1 | 7.2 | 0.0 | n/a | 1,357 | 226 |
| Calories (kj) | 0.0 | 631.5 | 177.6 | 477.3 | 140.7 | 2,109.8 | 55.9 | 2,016.0 | 41.6 | 30.0 | 0.0 | n/a | 5,680 | 947 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 3.7 | n/a | 131.3 | n/a | n/a | n/a | n/a | 135 | 22 |
| Carbohydrates (g) | 0.0 | 33.8 | 10.7 | 27.2 | 7.8 | 10.1 | 2.6 | 0.0 | 3.2 | 1.6 | 0.0 | n/a | 97 | 16 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Cystine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 8.2 | 1.8 | 4.4 | 1.4 | 7.0 | 2.1 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 25 | 4 |
| Folate (mcg) | 0.0 | 32.8 | 4.4 | 12.9 | 6.3 | 16.1 | 31.9 | 0.0 | 9.2 | 1.0 | 0.0 | n/a | 114 | 19 |
| Folate, DFE (mcg) | 0.0 | 32.8 | 4.4 | 12.9 | 6.3 | 16.1 | 31.9 | 0.0 | 9.2 | 1.0 | 0.0 | n/a | 114 | 19 |
| Folate, food (mcg) | 0.0 | 32.8 | 4.4 | 12.9 | 6.3 | 16.1 | 31.9 | 0.0 | 9.2 | 1.0 | 0.0 | n/a | 114 | 19 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | 3.7 | 3.5 | 0.7 | 0.0 | n/a | n/a | 0.5 | n/a | n/a | n/a | 8 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 3.6 | 4.1 | 1.7 | 0.0 | n/a | n/a | 0.5 | n/a | n/a | n/a | 10 | 2 |
| Glutamic acid | n/a | 1.8 | 0.1 | 0.1 | 0.1 | 1.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
| Glycine | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Histidine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 1.7 | 0.2 | 0.7 | 0.3 | 1.8 | 3.6 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 8 | 1 |
| Isoleucine | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Lysine | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Magnesium (mg) | 4.7 | 58.2 | 4.4 | 23.2 | 7.0 | 88.4 | 19.1 | 0.0 | 2.7 | 3.9 | 0.0 | n/a | 212 | 35 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 1.1 | 0.2 | 0.1 | 0.1 | 3.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Methionine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 29.8 | 0.0 | 34.5 | 0.0 | 0.0 | 0.0 | n/a | 65 | 11 |
| Niacin (mg) | 0.0 | 1.8 | 0.3 | 2.9 | 0.4 | 0.9 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 7 | 1 |
| Pantothenic acid (mg) | 0.0 | 0.6 | 0.1 | 0.5 | 0.2 | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Phenylalanine | n/a | 0.3 | 0.0 | 0.1 | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Phosphorus (mg) | 0.0 | 72.8 | 8.9 | 67.1 | 16.1 | 202.3 | 18.2 | 0.0 | 3.7 | 3.1 | 0.0 | n/a | 392 | 65 |
| Phytosterols | n/a | n/a | n/a | n/a | 12.6 | 74.5 | 3.0 | n/a | n/a | 1.4 | 0.0 | n/a | 91 | 15 |
| Polyunsaturated Fat (g) | 0.0 | 0.2 | 0.1 | 0.3 | 0.1 | 15.8 | 0.1 | 15.3 | 0.0 | 0.0 | 0.0 | n/a | 32 | 5 |
| Potassium (mg) | 4.7 | 123.8 | 57.0 | 518.6 | 181.3 | 299.4 | 139.1 | 0.0 | 47.1 | 37.4 | 0.1 | n/a | 1,408 | 235 |
| Proline | n/a | 0.6 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Protein (g) | 0.0 | 5.6 | 0.5 | 2.7 | 1.0 | 6.7 | 1.0 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 18 | 3 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 4.5 | 0.1 | 4.0 | 0.0 | 0.0 | 0.0 | n/a | 9 | 1 |
| Selenium (mcg) | 0.0 | 1.1 | 0.1 | 0.0 | 0.1 | 2.8 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 4 | 1 |
| Serine | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Sodium (mg) | 14.2 | 9.1 | 0.7 | 0.0 | 0.7 | 0.0 | 9.1 | 0.0 | 0.5 | 1.2 | 290.7 | n/a | 326 | 54 |
| Starch | n/a | n/a | 0.0 | 0.2 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 2.2 | n/a | 1.6 | n/a | n/a | n/a | n/a | 4 | 1 |
| Sucrose | n/a | n/a | 0.1 | 12.6 | 4.1 | 2.8 | n/a | n/a | 0.2 | n/a | n/a | n/a | 20 | 3 |
| Sugar (g) | 0.0 | 0.2 | 7.4 | 20.4 | 6.5 | 2.9 | n/a | 0.0 | 1.2 | 0.2 | 0.0 | n/a | 39 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Threonine | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.4 | 2.0 | 0.6 | 1.0 | n/a | 9.5 | 0.1 | 0.0 | 0.0 | n/a | 14 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.5 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.3 | 0.0 | n/a | 17.8 | n/a | 14.9 | n/a | n/a | n/a | n/a | 33 | 6 |
| Total Fat (g) | 0.0 | 0.4 | 0.2 | 0.8 | 0.3 | 52.6 | 0.2 | 54.5 | 0.1 | 0.1 | 0.0 | n/a | 109 | 18 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 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 | 0.2 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tyrosine | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Valine | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin A, IU (IU) | 0.0 | 3.6 | 40.0 | 856.6 | 1,348.2 | 40.9 | 1,231.2 | 0.0 | 2.7 | 0.0 | 0.0 | n/a | 3,523 | 587 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 2.2 | 43.9 | 67.2 | 2.2 | 61.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 177 | 30 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 7.2 | 13.9 | 7.0 | 0.8 | 4.0 | 0.0 | 17.7 | 0.5 | 0.0 | n/a | 51 | 9 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 473.5 | 141.5 | 62.3 | 226.0 | 60.4 | 2.6 | 26.0 | 0.0 | 42.2 | 7.1 | 0.0 | n/a | 1,042 | 174 |
| Zinc (mg) | 0.0 | 1.0 | 0.1 | 0.4 | 0.1 | 3.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 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.