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Nutritional Facts: Weekday Black Beans and Rice

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.

  1 tablespoon (14g)
olive oil
1 lb (454g)
andouille sausages
2 stalks (80g)
celery
1 large (150g)
onions
2 cloves (6g)
garlic
29 ounces (594g)
black beans
14 1/2 ounces (411g)
beef broth
14 1/2 ounces (442g)
chicken broth
1 teaspoon (1g)
fresh thyme
1 teaspoon (2g)
red pepper flakes
1 (0g)
bay leaves
1/2 teaspoon (1g)
ground mace
1/2 teaspoon (3g)
salt
1 to taste (0g)
fresh ground black pepper
3 tablespoons (3g)
cilantro
3 (45g)
green onions
1 cup (195g)
rice
Total 1 serving
Alanine (g) 0.0 5.1 0.0 0.0 0.0 2.2 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.7 8 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Arginine (g) 0.0 5.4 0.0 0.2 0.0 3.3 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.1 1.1 10 2
Ash (g) 0.0 9.9 0.6 0.5 0.1 6.8 4.3 4.5 0.0 0.1 0.0 0.0 3.0 n/a 0.0 0.4 1.1 31 5
Aspartic acid (g) 0.0 7.6 0.1 0.1 0.0 6.4 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.1 1.2 15 3
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 n/a n/a 0.1 n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Calcium (mg) 0.1 95.3 32.0 34.5 10.9 160.3 24.7 17.7 3.2 2.7 0.5 2.1 0.7 n/a 2.0 32.4 17.6 437 73
Calories 119.3 1,561.7 12.8 60.0 8.9 783.8 28.8 70.8 0.8 5.7 0.2 4.0 0.0 n/a 0.7 14.4 702.0 3,374 562
Calories (kj) 499.4 6,542.0 53.6 249.0 37.4 3,277.8 119.2 296.3 3.4 24.0 0.8 16.9 0.0 n/a 2.9 60.8 2,936.7 14,120 2,353
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 n/a n/a 0.0 n/a n/a 0 0
Carbohydrates (g) 0.0 19.4 2.4 14.0 2.0 140.8 0.2 1.7 0.2 1.0 0.0 0.4 0.0 n/a 0.1 3.3 154.7 340 57
Cholesterol (mg) 0.0 258.8 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 0.0 0.0 259 43
Copper (mg) 0.0 0.4 0.0 0.1 0.0 1.2 0.0 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.2 2 0
Cystine (g) 0.0 0.9 0.0 0.0 0.0 0.6 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.3 2 0
Dietary Fiber (g) 0.0 0.5 1.3 2.6 0.1 51.7 0.0 0.0 0.1 0.5 0.0 0.2 0.0 n/a 0.1 1.2 2.7 61 10
Folate (mcg) 0.0 22.7 28.8 28.5 0.2 884.8 8.2 8.8 0.4 1.9 0.1 0.6 0.0 n/a 1.9 28.8 450.5 1,466 244
Folate, DFE (mcg) 0.0 22.7 28.8 28.5 0.2 884.8 8.2 8.8 0.4 1.9 0.1 0.6 0.0 n/a 1.9 28.8 752.7 1,768 295
Folate, food (mcg) 0.0 22.7 28.8 28.5 0.2 884.8 8.2 8.8 0.4 1.9 0.1 0.6 0.0 n/a 1.9 28.8 17.6 1,033 172
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 0.0 0.0 n/a 0.0 0.0 432.9 433 72
Fructose n/a n/a 0.4 1.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Galactose n/a n/a 0.5 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Glucose (dextrose) n/a n/a 0.4 3.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 1
Glutamic acid (g) 0.0 12.6 0.1 0.4 0.0 8.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.2 2.5 24 4
Glycine (g) 0.0 5.5 0.0 0.0 0.0 2.1 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.6 8 1
Histidine (g) 0.0 2.6 0.0 0.0 0.0 1.5 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.3 4 1
Iron (mg) 0.1 6.5 0.2 0.3 0.1 12.5 0.7 0.9 0.1 0.1 0.0 0.1 0.0 n/a 0.1 0.7 8.5 31 5
Isoleucine (g) 0.0 3.3 0.0 0.0 0.0 2.3 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.6 6 1
Lactose n/a n/a 0.0 0.0 n/a 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
Leucine (g) 0.0 6.1 0.0 0.0 0.0 4.2 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 1.1 11 2
Lysine (g) 0.0 6.9 0.0 0.1 0.0 3.6 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.5 11 2
Magnesium (mg) 0.0 81.7 8.8 15.0 1.5 415.7 8.2 4.4 1.3 2.7 0.1 1.4 0.0 n/a 0.8 9.0 68.3 619 103
Maltose n/a n/a 0.0 0.0 n/a 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
Manganese (mg) 0.0 n/a 0.1 0.2 0.1 2.6 0.0 0.5 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 2.1 6 1
Methionine (g) 0.0 2.2 0.0 0.0 0.0 0.8 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.3 3 1
Monounsaturated Fat (g) 9.8 58.0 0.0 0.0 0.0 0.3 0.4 1.1 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.4 70 12
Niacin (mg) 0.0 18.9 0.3 0.2 0.0 3.0 3.2 6.1 0.0 0.2 0.0 0.0 0.0 n/a 0.0 0.2 9.9 42 7
Pantothenic acid (mg) 0.0 n/a 0.2 0.2 0.0 1.4 0.1 0.1 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 2.6 5 1
Phenylalanine (g) 0.0 3.0 0.0 0.0 0.0 2.8 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.7 7 1
Phosphorus (mg) 0.0 771.8 19.2 43.5 9.2 831.3 53.4 132.7 0.8 5.3 0.1 0.9 0.0 n/a 1.4 16.7 210.6 2,097 349
Phytosterols (mg) 29.8 0.0 4.8 22.5 n/a n/a n/a n/a n/a 1.5 n/a 0.6 0.0 n/a 0.2 n/a n/a 59 10
Polyunsaturated Fat (g) 1.4 15.9 0.1 0.0 0.0 1.4 0.0 0.5 0.0 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.3 20 3
Potassium (mg) 0.1 1,380.1 208.0 219.0 24.1 2,108.0 222.0 380.3 4.9 36.3 0.3 3.9 0.2 n/a 15.6 124.2 167.7 4,895 816
Proline (g) 0.0 4.2 0.0 0.0 0.0 2.2 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.1 0.6 7 1
Protein (g) 0.0 86.8 0.6 1.7 0.4 52.6 4.7 8.9 0.0 0.2 0.0 0.1 0.0 n/a 0.1 0.8 12.9 170 28
Retinol (mcg) 0.0 45.4 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 0.0 0.0 45 8
Riboflavin (mg) 0.0 1.1 0.0 0.0 0.0 0.4 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.1 2 0
Saturated Fat (g) 1.9 43.8 0.0 0.1 0.0 0.8 0.5 0.7 0.0 0.1 0.0 0.1 0.0 n/a 0.0 0.0 0.3 48 8
Selenium (mcg) 0.0 99.9 0.3 0.8 0.9 7.1 2.9 0.0 n/a 0.2 0.0 0.0 0.0 n/a 0.0 0.3 29.4 142 24
Serine (g) 0.0 3.5 0.0 0.0 0.0 2.9 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.7 7 1
Sodium (mg) 0.3 5,479.7 64.0 6.0 1.0 5.9 1,529.2 1,353.3 0.1 0.5 0.0 0.7 1,162.7 n/a 1.4 7.2 2.0 9,614 1,602
Starch n/a n/a 0.0 0.0 n/a 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
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 n/a n/a 0.1 n/a n/a 0 0
Sucrose n/a n/a 0.1 1.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Sugar (g) 0.0 3.9 1.5 6.4 0.1 n/a 0.0 1.3 n/a 0.2 n/a n/a 0.0 n/a 0.0 1.0 n/a 14 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 2.8 0.0 0.1 0.0 1.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1.1 6 1
Threonine (g) 0.0 3.6 0.0 0.0 0.0 2.2 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.5 6 1
Tocopherol, alpha (mg) 1.9 1.1 0.2 0.0 0.0 n/a 0.0 0.1 n/a 0.5 n/a n/a 0.0 n/a 0.1 0.2 0.2 4 1
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 n/a 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
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 n/a 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
Tocopherol, gamma (mg) 0.1 n/a 0.0 0.0 n/a 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
Total Fat (g) 13.5 124.0 0.1 0.2 0.0 3.2 0.9 2.5 0.0 0.3 0.0 0.3 0.0 n/a 0.0 0.1 1.1 146 24
Tryptophan (g) 0.0 0.7 0.0 0.0 0.0 0.6 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.2 2 0
Tyrosine (g) 0.0 2.6 0.0 0.0 0.0 1.5 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.4 5 1
Valine (g) 0.0 3.7 0.0 0.0 0.0 2.8 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.8 7 1
Vitamin A, IU (IU) 0.0 72.6 359.2 3.0 0.5 35.6 0.0 0.0 38.0 749.0 3.7 6.8 0.0 n/a 202.4 448.7 0.0 1,920 320
Vitamin A, RAE (mcg) 0.0 45.4 17.6 0.0 0.0 0.0 0.0 0.0 1.9 37.5 0.2 0.3 0.0 n/a 10.1 22.5 0.0 135 23
Vitamin B-12 (mcg) 0.0 5.9 0.0 0.0 0.0 0.0 0.3 0.4 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 7 1
Vitamin B-6 (mg) 0.0 1.5 0.1 0.2 0.1 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.3 3 0
Vitamin C (mg) 0.0 0.5 2.5 11.1 1.9 0.0 0.0 0.0 1.3 1.4 0.0 0.2 0.0 n/a 0.8 8.5 0.0 28 5
Vitamin D (IU) 0.0 186.1 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 0.0 0.0 186 31
Water (g) 0.0 214.0 76.3 133.7 3.5 390.4 401.0 424.3 0.5 0.1 0.0 0.1 0.0 n/a 2.8 40.4 25.1 1,712 285
Zinc (mg) 0.0 10.9 0.1 0.3 0.1 6.7 0.0 0.4 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.2 2.3 21 3

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