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PREP15mins
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COOK0mins
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READY IN15mins
- Number of servings: 8
- Calories: 431
Description
Toss the croutons and sink the iceberg, the captain of salads is back! Crisp romaine, fresh corn, black beans, scallions, tomato, cilantro, and cucumber -- topped with homemade mango salsa.
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ingredient portion sizes
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Ingredients
- black bean
- cilantro
- cucumber
- garlic
- jalapeno
- lettuce
- lime
- mango
- organic corn
- plum tomato
- red onion
- scallion
- tomatoes
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ingredient portion sizes
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Nutrition Facts Chart
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|---|---|---|---|---|---|
| Calories: | 2,000 | 2,500 | |||
| Total Fat | Less Than | 65g | 80g | ||
| Sat Fat | Less Than | 20g | 25g | ||
| Chollesterol | Less Than | 300mg | 300mg | ||
| Sodium | Less Than | 2,400mg | 2,400mg | ||
| Total Carbohydrates | 300g | 375g | |||
| Dietary Fiber | 25g | 30g | |||
| Calories per gram: | |||||
| Fat 2% o Carbohydrates 74% o Protein 24% | |||||
Nutrition Facts
Serving Size
Serving Per Recipe About 8
| Calories 431 | Calories from Fat 27 | ||
|---|---|---|---|
| % Daily Value* | |||
| Total Fat 3g | 4% | ||
| Saturated Fat 1g | 3% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 76mg | 3% | ||
| Total Carbohydrates 82g | 27% | ||
| Dietary Fiber 22g | 87% | ||
| Sugars 12g | |||
| Protein 26g | 53% | ||
| Vitamin A 12534IU 251% | Vitamin C 68mg 114% | ||
| Calcium 240mg 24% | Iron 8mg 43% | ||
| Vitamin E 4mg 12% | Vitamin K 390µg 487% | ||
| Thiamin 1mg 73% | Riboflavin 0mg 26% | ||
| Vitamin D 0IU 0% | Niacin 4mg 22% | ||
| Vitamin B6 1mg 35% | Vitamin B12 0µg 0% | ||
| Pantothenic acid 2mg 19% | Folate 558µg 140% | ||
| Phosphorus 472mg 47% | Magnesium 228mg 57% | ||
| Zinc 5mg | Selenium 5µg | ||
| Copper 1mg | Manganese 2mg | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Full Breakdown
|
Nutrient
% Daily Value *
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||
|---|---|---|
| Water 369g | ||
| Energy 431kcal | ||
| Energy 1798kJ | ||
| Protein 26g | 53% | |
| Total lipid (fat) 3g | 4% | |
| Ash 6g | ||
| Carbohydrate, by difference 82g | 27% | |
| Fiber, total dietary 22g | 87% | |
| Sugars, total 12g | ||
| Sucrose 2g | ||
| Glucose (dextrose) 3g | ||
| Fructose 4g | ||
| Starch 1g | ||
| Calcium, Ca 240mg | 24% | |
| Iron, Fe 8mg | 43% | |
| Magnesium, Mg 228mg | 57% | |
| Phosphorus, P 472mg | 47% | |
| Potassium, K 2513mg | 72% | |
| Sodium, Na 76mg | 3% | |
| Zinc, Zn 5mg | ||
| Copper, Cu 1mg | ||
| Manganese, Mn 2mg | ||
| Selenium, Se 5µg | ||
| Fluoride, F 3µg | ||
| Vitamin C, total ascorbic acid 68mg | 114% | |
| Thiamin 1mg | 73% | |
| Niacin 4mg | 22% | |
| Pantothenic acid 2mg | 19% | |
| Vitamin B-6 1mg | 35% | |
| Folate, total 558µg | ||
| Folate, food 558µg | 140% | |
| Folate, DFE 558µg | ||
| Choline, total 104mg | ||
| Vitamin A, RAE 626µg | ||
| Carotene, beta 7325µg | ||
| Carotene, alpha 167µg | ||
| Cryptoxanthin, beta 204µg | ||
| Vitamin A, IU 12534IU | 251% | |
| Lycopene 3223µg | ||
| Lutein + zeaxanthin 2378µg | ||
| Vitamin E (alpha-tocopherol) 4mg | 12% | |
| Vitamin K (phylloquinone) 390µg | 487% | |
| Fatty acids, total saturated 1g | 3% | |
| Fatty acids, total monounsaturated 1g | ||
| Fatty acids, total polyunsaturated 1g | ||
| 18:2 undifferentiated 1g | ||
| Phytosterols 41mg | ||
| Stigmasterol 3mg | ||
| Beta-sitosterol 2mg | ||
| Threonine 1g | ||
| Isoleucine 1g | ||
| Leucine 2g | ||
| Lysine 2g | ||
| Phenylalanine 1g | ||
| Tyrosine 1g | ||
| Valine 1g | ||
| Arginine 1g | ||
| Histidine 1g | ||
| Alanine 1g | ||
| Aspartic acid 3g | ||
| Glutamic acid 4g | ||
| Glycine 1g | ||
| Proline 1g | ||
| Serine 1g | ||