Jamaican Me Crazy Salad

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  • Category: Salad
  • Recipe tags: Salad
  • Author: Healthy Food Now

  • Number of servings: 8
  • Calories: 431


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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Nutrition Facts

Serving Size

Serving Per Recipe About 8

Amount Per Serving

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

% Daily Value *
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
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