Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
6 servings in recipe 		wild rice
13.33g 		lentils
21.33g 		orzo pasta
19.72g 		currants
12.0g 		onion
8.28g 		wine vinegar
9.96g 		cumin
0.35g 		mustard
0.83g 		sugar
0.35g 		salt
0.5g 		coriander
0.15g 		turmeric
0.09g 		paprika
0.09g 		nutmeg
0.19g 		cardamom
0.08g 		cinnamon
0.11g 		cloves
0.09g 		cayenne pepper
0.07g 		oil
12.11g 		Total Per Serving Total for Recipe
Protein (g) 1.96 5.5 2.57 0.49 0.07 0.0 0.06 0.04 0.0 0.0 0.02 0.01 0.01 0.0 0.01 0.0 0.01 0.01 0.0 10.76 64.56
Total Fat (g) 0.14 0.23 0.3 0.03 0.01 0.0 0.08 0.03 0.0 0.0 0.03 0.01 0.01 0.19 0.01 0.0 0.02 0.01 12.11 13.2 79.2
Carbohydrates (g) 9.99 12.82 14.72 8.89 0.63 0.03 0.15 0.04 0.35 0.0 0.08 0.06 0.05 0.0 0.06 0.09 0.06 0.04 0.0 48.05 288.3
Ash (g) 0.2 0.57 0.17 0.28 0.03 0.02 0.03 0.03 0.0 0.5 0.01 0.01 0.01 0.0 0.0 0.0 0.01 0.0 0.0 1.87 11.22
Calories (kcal) 47.6 75.307 73.143 33.96 2.65 1.892 1.313 0.558 1.355 0.0 0.447 0.325 0.255 1.665 0.259 0.268 0.296 0.233 107.067 348.591 2091.546
Starch (g) n/a n/a 12.31 n/a 0.0 n/a n/a 0.01 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 12.32 73.92
Sucrose (g) 0.09 0.31 0.09 n/a 0.06 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.56 3.36
Glucose (dextrose) (g) n/a 0.0 0.02 n/a 0.19 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.22 1.32
Fructose (g) n/a 0.06 0.02 n/a 0.17 n/a n/a 0.0 n/a n/a n/a 0.0 0.01 n/a n/a 0.0 0.0 n/a n/a 0.26 1.56
Lactose (g) n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0
Maltose (g) n/a 0.06 0.39 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.45 2.7
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 1.03 2.22 1.95 2.31 7.56 9.41 0.03 0.69 0.0 0.0 0.01 0.01 0.01 0.0 0.01 0.01 0.01 0.01 0.0 25.25 151.5
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.33 0.43 0.53 8.07 0.42 0.0 0.01 0.01 0.35 0.0 n/a 0.0 0.01 0.0 n/a 0.0 0.0 0.01 0.0 10.17 61.02
Galactose (g) n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0
Dietary Fiber (g) 0.8 6.5 0.6 0.8 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 9.2 55.2
Calcium (mg) 2.8 11.947 4.14 10.32 1.656 0.598 3.259 0.483 0.004 0.12 1.064 0.168 0.156 0.0 0.319 1.086 0.592 0.109 0.0 38.819 232.914
Iron (mg) 0.26 1.61 0.65 0.39 0.02 0.04 0.23 0.01 0.0 0.0 0.02 0.04 0.02 0.0 0.01 0.01 0.01 0.01 0.0 3.34 20.04
Magnesium (mg) 23.6 26.027 10.449 4.92 0.745 0.398 1.281 0.408 0.0 0.005 0.495 0.177 0.163 0.0 0.191 0.065 0.242 0.111 0.0 69.278 415.668
Phosphorus (mg) 57.733 96.213 37.261 15.0 2.236 0.797 1.747 0.883 0.0 0.0 0.614 0.246 0.305 0.0 0.148 0.069 0.096 0.215 0.0 213.563 1281.378
Potassium (mg) 56.933 203.733 43.964 107.04 9.854 3.884 6.258 1.15 0.007 0.04 1.901 2.315 2.071 0.0 0.933 0.467 1.01 1.477 0.0 443.036 2658.216
Sodium (mg) 0.933 1.28 1.183 0.96 0.662 0.797 0.588 9.458 0.0 193.79 0.053 0.035 0.03 0.0 0.015 0.011 0.223 0.022 0.0 210.04 1260.24
Zinc (mg) 0.79 1.02 0.28 0.08 0.01 0.0 0.02 0.01 0.0 0.0 0.01 0.0 0.0 0.0 0.01 0.0 0.0 0.0 0.0 2.23 13.38
Copper (mg) 0.069 0.111 0.057 0.056 0.005 0.001 0.003 0.001 0.0 0.0 0.001 0.001 0.001 n/a 0.0 0.0 0.0 0.0 0.0 0.308 1.848
Manganese (mg) 0.177 0.284 0.181 0.056 0.007 0.005 0.012 0.004 0.0 0.001 0.003 0.007 0.001 n/a 0.023 0.019 0.028 0.001 n/a 0.808 4.848
Selenium (mcg) 0.4 1.8 12.5 0.1 0.0 n/a 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 15.1 90.6
Vitamin A, IU (IU) 2.533 8.32 0.0 8.76 0.083 0.0 4.445 0.592 0.0 0.0 0.0 0.0 46.583 0.0 0.0 0.32 0.486 30.514 0.0 102.635 615.81
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.133 0.427 0.0 0.48 0.0 0.0 0.224 0.033 0.0 0.0 0.0 0.0 2.329 0.0 0.0 0.016 0.025 1.526 0.0 5.194 31.164
Beta Carotene (mcg) 1.467 4.907 0.0 5.16 0.083 n/a 2.667 0.242 0.0 0.0 n/a 0.0 24.45 0.0 n/a 0.121 0.077 16.016 0.0 55.189 331.134
Vitamin E (mg) 0.11 0.1 0.02 0.01 0.0 n/a 0.01 0.0 0.0 0.0 n/a 0.0 0.03 0.0 n/a 0.0 0.01 0.02 1.12 1.44 8.64
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.016 0.0 0.0 0.0 0.016 0.096
Lutein + zeaxanthin (mcg) 29.333 0.0 3.549 0.0 0.497 n/a 1.568 0.15 0.0 0.0 n/a 0.0 11.622 0.0 n/a 0.241 0.0 9.648 0.0 56.608 339.648
Tocopherol, beta (mg) n/a 0.0 0.01 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.01 0.06
Tocopherol, gamma (mg) n/a 0.9 0.17 n/a 0.0 n/a n/a 0.02 n/a n/a n/a 0.0 0.0 n/a n/a 0.01 n/a n/a n/a 1.11 6.66
Tocopherol, delta (mg) n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 0.9 0.0 0.6 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.1 0.0 2.3 13.8
Thiamin (mg) 0.016 0.186 0.175 0.019 0.003 n/a 0.002 0.003 0.0 0.0 0.0 0.0 0.001 0.0 0.0 0.0 0.0 0.0 0.0 0.406 2.436
Riboflavin (mg) 0.035 0.045 0.079 0.017 0.002 n/a 0.001 0.0 0.0 0.0 0.0 0.0 0.002 0.0 0.0 0.0 0.0 0.001 0.0 0.182 1.092
Niacin (mg) 0.897 0.557 1.416 0.194 0.011 n/a 0.016 0.004 0.0 0.0 0.003 0.005 0.014 0.0 0.001 0.001 0.001 0.006 0.0 3.127 18.762
Pantothenic acid (mg) 0.143 0.457 0.085 0.006 0.008 n/a n/a 0.003 0.0 0.0 n/a n/a 0.002 0.0 n/a 0.0 n/a n/a 0.0 0.703 4.218
Vitamin B-6 (mg) 0.052 0.115 0.028 0.036 0.011 n/a 0.002 0.001 0.0 0.0 n/a 0.002 0.004 0.0 0.0 0.0 0.001 0.002 0.0 0.252 1.512
Folate (mcg) 12.667 102.187 46.725 1.2 1.905 n/a 0.035 0.058 0.0 0.0 0.0 0.036 0.094 0.0 n/a 0.007 0.085 0.078 0.0 165.075 990.45
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 4.7 20.6 3.0 1.3 0.5 n/a 0.1 0.2 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 30.4 182.4
Folic acid (mcg) 0.0 0.0 43.176 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 43.176 259.056
Tryptophan (g) 0.024 n/a 0.037 n/a 0.001 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.062 0.372
Threonine (g) 0.063 n/a 0.091 n/a 0.002 n/a n/a 0.001 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.157 0.942
Isoleucine (g) 0.083 n/a 0.101 n/a 0.001 n/a n/a 0.001 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.185 1.11
Leucine (g) 0.136 n/a 0.195 n/a 0.002 n/a n/a 0.003 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.336 2.016
Lysine (g) 0.084 n/a 0.059 n/a 0.002 n/a n/a 0.002 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.148 0.888
Methionine (g) 0.059 n/a 0.03 n/a 0.001 n/a n/a 0.001 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.09 0.54
Cystine (g) 0.023 n/a 0.051 n/a 0.001 n/a n/a 0.001 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.075 0.45
Phenylalanine (g) 0.096 n/a 0.132 n/a 0.002 n/a n/a 0.001 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.231 1.386
Tyrosine (g) 0.083 n/a 0.047 n/a 0.001 n/a n/a 0.001 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.132 0.792
Valine (g) 0.115 n/a 0.116 n/a 0.002 n/a n/a 0.002 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.235 1.41
Arginine (g) 0.152 n/a 0.093 n/a 0.009 n/a n/a 0.002 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.256 1.536
Histidine (g) 0.051 n/a 0.059 n/a 0.001 n/a n/a 0.001 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.112 0.672
Alanine (g) 0.111 n/a 0.087 n/a 0.002 n/a n/a 0.001 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.201 1.206
Aspartic acid (g) 0.189 n/a 0.122 n/a 0.006 n/a n/a 0.003 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.321 1.926
Glutamic acid (g) 0.343 n/a 0.907 n/a 0.015 n/a n/a 0.006 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 1.271 7.626
Glycine (g) 0.089 n/a 0.087 n/a 0.002 n/a n/a 0.002 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.18 1.08
Proline (g) 0.069 n/a 0.31 n/a 0.002 n/a n/a 0.003 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.384 2.304
Serine (g) 0.104 n/a 0.122 n/a 0.002 n/a n/a 0.002 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.23 1.38
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.312 0.313 1.878
Saturated Fat (g) 0.021 0.034 0.055 0.004 n/a 0.0 0.005 0.002 0.0 0.0 0.001 0.003 0.002 0.17 0.001 0.0 0.005 0.002 0.9 1.206 7.236
Phytosterols (mg) n/a n/a n/a n/a n/a n/a 0.238 n/a n/a 0.0 0.069 0.075 0.155 0.0 0.038 0.028 0.235 0.061 30.279 31.178 187.068
Monounsaturated Fat (g) 0.021 0.041 0.034 0.006 n/a n/a 0.049 0.022 0.0 0.0 0.02 0.002 0.001 0.009 0.001 0.0 0.001 0.002 2.753 2.962 17.772
Polyunsaturated (g) 0.091 0.111 0.11 0.022 n/a n/a 0.011 0.008 0.0 0.0 0.003 0.002 0.007 0.0 0.0 0.0 0.006 0.006 7.89 8.268 49.608