Detailed Nutritional Analysis

Serving Size: 1 cup

Amount per Serving

Basic Components

Calories

546.2

Protein

20.2g

Carbohydrates

20.6g

Dietary Fiber

11.6g

Soluble Fiber

1.4g

Insoluble Fiber

10.2g

Sugar - Total

3.7g

Monosaccharides

0.2g

Disaccharides

3.4g

Other Carbs

5.3g

Fat - Total

46.9g

Saturated Fat

3.5g

Monounsaturated Fat

29.3g

Polyunsaturated Fat

11.5g

Trans Fatty Acids

0g

Cholesterol

0mg

Water

4.7

Dietary Exchanges

Fat

9.3

Vitamins

Vitamin A IU

1IU

Vitamin - A RE

0mcg

A Carotenoid

0.1mcg

A - Retinol

A - Beta Carotene

0.1mcg

Thiamin - B1

0.2mg

Riboflavin - B2

1mg

Niacin - B3

3.2mg

Niacin Equivalent

6.3mg

Vitamin - B6

0.1mg

Vitamin - B12

0mcg

Biotin

60.8mcg

Vitamin C

0mcg

Vitamin D IU

Vitamin D mcg

Vit E - Alpha Equivalent

24.9mg

Vitamin - E IU

37.1IU

Vitamin E mg

Folate

47.5mcg

Vitamin K

0mcg

Pantothenic Acid

0.4mg

Minerals

Boron

Calcium

250.8mg

Chromium

Copper

0.9mg

Fluoride

Iodine

1.9mcg

Iron

3.5mg

Magnesium

254.6mg

Manganese

2.2mg

Molybdenum

28mg

Phosphorus

459.8mg

Potassium

669.8mg

Selenium

2.4mcg

Sodium

1mg

Zinc

2.9mg

Other Fats

Omega 3 Fatty Acids

0g

Omega 6 Fatty Acids

11.5g

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.