Detailed Nutritional Analysis

Serving Size: 1 cup

Amount per Serving

Basic Components

Calories

222.9

Protein

15.3g

Carbohydrates

23.1g

Dietary Fiber

6.2g

Soluble Fiber

0.7g

Insoluble Fiber

1.8g

Sugar - Total

10.1g

Monosaccharides

4.1g

Disaccharides

0.3g

Other Carbs

6.4g

Fat - Total

8.5g

Saturated Fat

5.1g

Monounsaturated Fat

1.5g

Polyunsaturated Fat

0.4g

Trans Fatty Acids

0g

Cholesterol

28.6mg

Water

392.3

Dietary Exchanges

Fat

0.5

Meat

1.6

Milk

0

Other Carbohydrate

0.1

Vegetable

3.6

Vitamins

Vitamin A (IU)

1,608.6IU

Vitamin - A (RE)

132.6mcg

A Carotenoid

135.1mcg

A - Retinol

A - Beta Carotene

208.4mcg

Thiamin - B1

0.1mg

Riboflavin - B2

0.3mg

Niacin - B3

1.7mg

Niacin Equivalent

3.2mg

Vitamin - B6

0.4mg

Vitamin - B12

0.2mcg

Biotin

2.6mcg

Vitamin C

61.1mcg

Vitamin D (IU)

3.2IU

Vitamin D (mcg)

0.1mcg

Vit E - Alpha Equivalent

1.4mg

Vitamin - E (IU)

2.1IU

Vitamin E (mg)

Folate

57.2mcg

Vitamin K

9.8mcg

Pantothenic Acid

0.5mg

Minerals

Boron

27.8mcg

Calcium

352.1mg

Chromium

0mcg

Copper

0.2mg

Fluoride

0.2mg

Iodine

0.4mcg

Iron

2.2mg

Magnesium

50.4mg

Manganese

0.4mg

Molybdenum

18.3mg

Phosphorus

193.1mg

Potassium

995.8mg

Selenium

11.2mcg

Sodium

400mg

Zinc

1.4mg

Other Fats

Omega 3 Fatty Acids

0g

Omega 6 Fatty Acids

0.1g

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

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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.