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 (370g) brown rice |
1 lb (454g) fresh spinach |
1/2 cup (80g) onions |
2 cloves (6g) garlic |
2 tablespoons (28g) butter |
2 (100g) eggs |
1/2 cup (122g) milk |
3/4 cup (85g) cheddar cheese |
3 sprigs (3g) fresh parsley |
1 tablespoon (18g) tamari |
1 dash (0g) salt |
1 dash (0g) cayenne |
Total | 1 serving | |
Alanine (g) | 1.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.6 | 0.0 | 0.1 | 0.0 | n/a | 4 | 1 |
Alcohol (g) | 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 |
Arginine (g) | 2.2 | 0.7 | 0.1 | 0.0 | 0.0 | 0.8 | 0.1 | 0.8 | 0.0 | 0.1 | 0.0 | n/a | 5 | 2 |
Ash (g) | 5.7 | 7.8 | 0.3 | 0.1 | 0.6 | 1.1 | 0.9 | 3.3 | 0.1 | 3.2 | 0.4 | 0.0 | 23 | 8 |
Aspartic acid (g) | 2.7 | 1.1 | 0.1 | 0.0 | 0.0 | 1.3 | 0.3 | 1.4 | 0.0 | 0.2 | 0.0 | n/a | 7 | 2 |
Beta-sitosterol | n/a | n/a | n/a | n/a | 1.1 | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 85.1 | 449.9 | 18.4 | 10.9 | 6.8 | 56.0 | 145.2 | 611.0 | 4.1 | 3.6 | 0.1 | 0.2 | 1,391 | 464 |
Calories | 1,369.0 | 104.5 | 32.0 | 8.9 | 203.6 | 143.0 | 78.1 | 341.5 | 1.1 | 10.8 | 0.0 | 0.4 | 2,293 | 764 |
Calories (kj) | 5,727.6 | 440.8 | 132.8 | 37.4 | 851.7 | 599.0 | 327.0 | 1,427.2 | 4.5 | 45.2 | 0.0 | 1.5 | 9,595 | 3,198 |
Campesterol | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 285.8 | 16.5 | 7.5 | 2.0 | 0.0 | 0.7 | 5.7 | 1.1 | 0.2 | 1.0 | 0.0 | 0.1 | 320 | 107 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 61.1 | 372.0 | 17.1 | 89.0 | 0.0 | 0.0 | 0.0 | 0.0 | 539 | 180 |
Copper (mg) | 1.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Cystine (g) | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 13.0 | 10.0 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 25 | 8 |
Folate (mcg) | 74.0 | 881.5 | 15.2 | 0.2 | 0.9 | 47.0 | 6.1 | 15.3 | 4.6 | 3.2 | 0.0 | 0.1 | 1,048 | 349 |
Folate, DFE (mcg) | 74.0 | 881.5 | 15.2 | 0.2 | 0.9 | 47.0 | 6.1 | 15.3 | 4.6 | 3.2 | 0.0 | 0.1 | 1,048 | 349 |
Folate, food (mcg) | 74.0 | 881.5 | 15.2 | 0.2 | 0.9 | 47.0 | 6.1 | 15.3 | 4.6 | 3.2 | 0.0 | 0.1 | 1,048 | 349 |
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 |
Fructose | n/a | 0.7 | 1.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Galactose | n/a | 0.5 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.5 | 1.6 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
Glutamic acid (g) | 6.0 | 1.6 | 0.2 | 0.0 | 0.1 | 1.7 | 0.8 | 5.2 | 0.0 | 0.4 | 0.0 | n/a | 16 | 5 |
Glycine (g) | 1.4 | 0.6 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 3 | 1 |
Histidine (g) | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
Iron (mg) | 5.4 | 12.3 | 0.2 | 0.1 | 0.0 | 1.8 | 0.1 | 0.6 | 0.2 | 0.4 | 0.0 | 0.0 | 21 | 7 |
Isoleucine (g) | 1.2 | 0.7 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | 1.3 | 0.0 | 0.1 | 0.0 | n/a | 4 | 1 |
Lactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 2.4 | 1.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.4 | 2.0 | 0.0 | 0.1 | 0.0 | n/a | 7 | 2 |
Lysine (g) | 1.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.9 | 0.3 | 1.8 | 0.0 | 0.1 | 0.0 | n/a | 5 | 2 |
Magnesium (mg) | 529.1 | 359.0 | 8.0 | 1.5 | 0.6 | 12.0 | 15.9 | 23.7 | 1.5 | 7.2 | 0.0 | 0.2 | 959 | 320 |
Maltose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 13.8 | 4.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 18 | 6 |
Methionine (g) | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
Monounsaturated Fat (g) | 3.9 | 0.0 | 0.0 | 0.0 | 6.0 | 3.7 | 1.3 | 8.0 | 0.0 | 0.0 | 0.0 | 0.0 | 23 | 8 |
Niacin (mg) | 18.8 | 3.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 23 | 8 |
Pantothenic acid (mg) | 5.5 | 0.3 | 0.1 | 0.0 | 0.0 | 1.5 | 0.4 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 8 | 3 |
Phenylalanine (g) | 1.5 | 0.6 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | 1.1 | 0.0 | 0.1 | 0.0 | n/a | 4 | 1 |
Phosphorus (mg) | 1,232.1 | 222.7 | 23.2 | 9.2 | 6.8 | 198.0 | 113.5 | 433.9 | 1.7 | 23.4 | 0.0 | 0.3 | 2,265 | 755 |
Phytosterols | n/a | 40.9 | 12.0 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.1 | 53 | 18 |
Polyunsaturated Fat (g) | 3.9 | 0.7 | 0.0 | 0.0 | 0.9 | 1.9 | 0.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 3 |
Potassium (mg) | 825.1 | 2,535.6 | 116.8 | 24.1 | 6.8 | 138.0 | 184.2 | 83.1 | 16.6 | 38.2 | 0.0 | 2.3 | 3,971 | 1,324 |
Proline (g) | 1.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 2.4 | 0.0 | 0.1 | 0.0 | n/a | 5 | 2 |
Protein (g) | 29.4 | 13.0 | 0.9 | 0.4 | 0.2 | 12.6 | 4.0 | 21.1 | 0.1 | 1.9 | 0.0 | 0.0 | 84 | 28 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 190.6 | 160.0 | 37.8 | 218.7 | 0.0 | 0.0 | 0.0 | 0.0 | 607 | 202 |
Riboflavin (mg) | 0.3 | 0.9 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Saturated Fat (g) | 2.2 | 0.3 | 0.0 | 0.0 | 14.6 | 3.1 | 2.8 | 17.9 | 0.0 | 0.0 | 0.0 | 0.0 | 41 | 14 |
Selenium (mcg) | 86.6 | 4.5 | 0.4 | 0.9 | 0.3 | 30.7 | 2.4 | 11.8 | 0.0 | 0.1 | 0.0 | 0.0 | 138 | 46 |
Serine (g) | 1.5 | 0.5 | 0.0 | 0.0 | 0.0 | 1.0 | 0.2 | 1.2 | 0.0 | 0.1 | 0.0 | n/a | 5 | 2 |
Sodium (mg) | 25.9 | 359.0 | 3.2 | 1.0 | 202.8 | 142.0 | 59.8 | 526.3 | 1.7 | 1,005.5 | 155.0 | 0.0 | 2,482 | 827 |
Starch | n/a | n/a | 0.0 | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 3.1 | 0.3 | 0.8 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | 4 | 1 |
Sugar (g) | 3.1 | 1.9 | 3.4 | 0.1 | 0.0 | 0.4 | n/a | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 10 | 3 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 1.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Threonine (g) | 1.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.6 | 0.2 | 0.8 | 0.0 | 0.1 | 0.0 | n/a | 3 | 1 |
Tocopherol, alpha (mg) | 4.4 | 9.2 | 0.0 | 0.0 | 0.7 | 1.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 16 | 5 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.8 | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 10.8 | 1.8 | 0.1 | 0.0 | 23.0 | 9.5 | 4.5 | 28.1 | 0.0 | 0.0 | 0.0 | 0.0 | 78 | 26 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | 0.9 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Tryptophan (g) | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 1.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 1.0 | 0.0 | 0.1 | 0.0 | n/a | 3 | 1 |
Valine (g) | 1.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.9 | 0.3 | 1.4 | 0.0 | 0.1 | 0.0 | n/a | 5 | 2 |
Vitamin A, IU (IU) | 0.0 | 42,609.1 | 1.6 | 0.5 | 709.7 | 540.0 | 168.4 | 849.2 | 252.7 | 0.0 | 0.0 | 46.8 | 45,178 | 15,059 |
Vitamin A, RAE (mcg) | 0.0 | 2,131.1 | 0.0 | 0.0 | 194.3 | 160.0 | 40.3 | 224.6 | 12.6 | 0.0 | 0.0 | 2.3 | 2,765 | 922 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.4 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Vitamin B-6 (mg) | 1.9 | 0.9 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
Vitamin C (mg) | 0.0 | 127.7 | 5.9 | 1.9 | 0.0 | 0.0 | 1.8 | 0.0 | 4.0 | 0.0 | 0.0 | 0.1 | 141 | 47 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 17.0 | 82.0 | n/a | 20.3 | 0.0 | 0.0 | 0.0 | 0.0 | 119 | 40 |
Water (g) | 38.4 | 415.3 | 71.3 | 3.5 | 4.5 | 76.2 | 107.0 | 31.1 | 2.6 | 11.9 | 0.0 | 0.0 | 762 | 254 |
Zinc (mg) | 7.5 | 2.4 | 0.1 | 0.1 | 0.0 | 1.3 | 0.5 | 2.6 | 0.0 | 0.1 | 0.0 | 0.0 | 15 | 5 |
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