Detailed Nutritional Analysis

Serving Size: 1 cup

Amount per Serving

Basic Components

Calories

677.8

Protein

49.5g

Carbohydrates

115.4g

Dietary Fiber

58.6g

Soluble Fiber

7g

Insoluble Fiber

51.5g

Sugar - Total

3.9g

Monosaccharides

0.5g

Disaccharides

3.4g

Other Carbs

52.9g

Fat - Total

2g

Saturated Fat

0.3g

Monounsaturated Fat

0.4g

Polyunsaturated Fat

1g

Trans Fatty Acids

0g

Cholesterol

0mg

Water

10.4

Dietary Exchanges

Starch

7.7

Very Lean Meat

1.8

Vitamins

Vitamin A IU

74.9IU

Vitamin - A RE

3.8mcg

A Carotenoid

7.7mcg

A - Retinol

A - Beta Carotene

7.7mcg

Thiamin - B1

1.7mg

Riboflavin - B2

0.4mg

Niacin - B3

5mg

Niacin Equivalent

13mg

Vitamin - B6

1mg

Vitamin - B12

0mcg

Biotin

Vitamin C

8.4mcg

Vitamin D IU

Vitamin D mcg

Vit E - Alpha Equivalent

0.9mg

Vitamin - E IU

1.4IU

Vitamin E mg

Folate

919.7mcg

Vitamin K

9.6mcg

Pantothenic Acid

4.1mg

Minerals

Boron

Calcium

107.5mg

Chromium

Copper

1mg

Fluoride

Iodine

Iron

14.5mg

Magnesium

234.2mg

Manganese

2.6mg

Molybdenum

Phosphorus

865.9mg

Potassium

1,833.6mg

Selenium

15.9mcg

Sodium

11.5mg

Zinc

9.2mg

Other Fats

Omega 3 Fatty Acids

Omega 6 Fatty Acids

Other

Alcohol

0g

Caffeine

0mg

Select as many of the options below to refine your search, then click "Search" above.
dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Detailed Nutritional Analysis

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Calorie percentages in the legend are calculated based on protein, carbohydrate, and fat contributing roughly 4, 4, and 9 calories per gram, respectively - the most common calorie calculation method accepted by the USDA. These are not exact values and may not match the calories shown.