Bean and Kale Pico de Gallo

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

  • Number of servings: 8
  • Calories: 418


Savory Portobello mushrooms and kale topped with a nutrient-rich, citrus flavored pico de gallo.

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Nutrition Facts

Serving Size

Serving Per Recipe About 8

Amount Per Serving

Calories 418 Calories from Fat 81
% Daily Value*
Total Fat 9g 13%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 181mg 8%
Total Carbohydrates 68g 23%
Dietary Fiber 16g 65%
Sugars 13g
Protein 23g 46%
Vitamin A 5295IU 106% Vitamin C 182mg 303%
Calcium 187mg 19% Iron 6mg 33%
Vitamin E 2mg 5% Vitamin K 312µg 390%
Thiamin 1mg 42% Riboflavin 0mg 27%
Vitamin D 13IU 3% Niacin 9mg 45%
Vitamin B6 1mg 45% Vitamin B12 0µg 1%
Pantothenic acid 3mg 31% Folate 582µg 146%
Phosphorus 514mg 51% Magnesium 149mg 37%
Zinc 5mg Selenium 28µg
Copper 2mg Manganese 9mg

* 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 324g
Energy 418kcal
Energy 1748kJ
Protein 23g 46%
Total lipid (fat) 9g 13%
Ash 6g
Carbohydrate, by difference 68g 23%
Fiber, total dietary 16g 65%
Sugars, total 13g
Sucrose 1g
Glucose (dextrose) 4g
Fructose 2g
Calcium, Ca 187mg 19%
Iron, Fe 6mg 33%
Magnesium, Mg 149mg 37%
Phosphorus, P 514mg 51%
Potassium, K 1798mg 51%
Sodium, Na 181mg 8%
Zinc, Zn 5mg
Copper, Cu 2mg
Manganese, Mn 9mg
Selenium, Se 28µg
Fluoride, F 1µg
Vitamin C, total ascorbic acid 182mg 303%
Thiamin 1mg 42%
Niacin 9mg 45%
Pantothenic acid 3mg 31%
Vitamin B-6 1mg 45%
Folate, total 582µg
Folate, food 582µg 146%
Folate, DFE 582µg
Choline, total 78mg
Betaine 8mg
Vitamin A, RAE 265µg
Carotene, beta 3076µg
Carotene, alpha 53µg
Cryptoxanthin, beta 142µg
Vitamin A, IU 5295IU 106%
Lycopene 585µg
Lutein + zeaxanthin 3591µg
Vitamin E (alpha-tocopherol) 2mg 5%
Tocopherol, gamma 2mg
Vitamin D 13IU 3%
Vitamin K (phylloquinone) 312µg 390%
Dihydrophylloquinone 2µg
Fatty acids, total saturated 1g 5%
16:0 1g
Fatty acids, total monounsaturated 2g
18:1 undifferentiated 2g
Fatty acids, total polyunsaturated 4g
18:2 undifferentiated 3g
18:2 n-6 c,c 1g
18:3 undifferentiated 1g
Phytosterols 56mg
Campesterol 4mg
Beta-sitosterol 7mg
Threonine 1g
Isoleucine 1g
Leucine 2g
Lysine 1g
Phenylalanine 1g
Tyrosine 1g
Valine 1g
Arginine 2g
Histidine 1g
Alanine 1g
Aspartic acid 2g
Glutamic acid 4g
Glycine 1g
Proline 1g
Serine 1g
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