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Middle Eastern Lentil Bulgur Loaf Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
2 slc whole-wheat bread crusts trimmed and discarded bread torn into large pcs
6 ounce low-fat soft or possibly hard silken tofu, (3/4 c.)
1 c. soy mayonnaise
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
8 servings in recipe 		flaxseeds
3.4g 		bulgur
8.75g 		salt
1.5g 		water
29.63g 		lentils
30.0g 		olive oil
1.13g 		onions
24.75g 		carrots
20.36g 		garlics
1.31g 		cumin
0.39g 		coriander
0.11g 		cayenne
0.03g 		parsley
14.25g 		lemon juice
7.63g 		pepper
0.26g 		herbs
14.19g 		garlics
0.65g 		salt
0.19g 		pepper
0.03g 		Total Per Serving Total for Recipe
Protein (g) 0.0 1.08 0.0 0.0 7.74 0.0 0.27 0.19 0.08 0.07 0.01 0.0 0.42 0.03 0.03 0.12 0.04 0.0 0.0 10.09 80.72
Total Fat (g) 3.4 0.12 0.0 0.0 0.32 1.13 0.02 0.05 0.01 0.09 0.02 0.0 0.11 0.0 0.01 11.51 0.0 0.0 0.0 16.79 134.32
Carbohydrates (g) 0.0 6.64 0.0 0.0 18.02 0.0 2.31 1.95 0.43 0.17 0.06 0.02 0.9 0.66 0.17 0.01 0.22 0.0 0.02 31.58 252.64
Ash (g) 0.0 0.13 1.5 0.03 0.8 0.0 0.09 0.2 0.02 0.03 0.01 0.0 0.31 0.02 0.01 0.3 0.01 0.19 0.0 3.64 29.12
Calories (kcal) 30.056 29.925 0.0 0.0 105.9 9.945 9.9 8.347 1.944 1.477 0.335 0.091 5.13 1.906 0.669 101.724 0.972 0.0 0.083 308.406 2467.248
Starch (g) n/a n/a n/a n/a n/a n/a 0.0 0.29 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.29 2.32
Sucrose (g) n/a n/a n/a n/a 0.44 n/a 0.25 0.73 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.42 11.36
Glucose (dextrose) (g) n/a n/a n/a n/a 0.0 n/a 0.49 0.12 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.61 4.88
Fructose (g) n/a n/a n/a n/a 0.08 n/a 0.32 0.11 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.51 4.08
Lactose (g) n/a n/a n/a n/a 0.0 n/a 0.0 0.0 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
Maltose (g) n/a n/a n/a n/a 0.09 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.09 0.72
Alcohol (g) 0.0 0.0 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 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 0.0 0.79 0.0 29.6 3.12 0.0 22.05 17.97 0.76 0.03 0.01 0.0 12.5 6.92 0.03 2.25 0.38 0.0 0.0 96.43 771.44
Caffeine (mg) 0.0 0.0 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 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 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 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.0 0.04 0.0 0.0 0.61 0.0 1.05 0.97 0.01 0.01 n/a 0.0 0.12 0.18 0.0 0.01 0.01 0.0 0.0 3.01 24.08
Galactose (g) n/a n/a n/a n/a 0.0 n/a 0.0 0.0 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
Dietary Fiber (g) 0.0 1.6 0.0 0.0 9.2 0.0 0.4 0.6 0.0 0.0 0.0 0.0 0.5 0.0 0.1 0.0 0.0 0.0 0.0 12.5 100.0
Calcium (mg) 0.0 3.063 0.36 0.889 16.8 0.011 5.693 6.718 2.362 3.666 0.798 0.043 19.665 0.534 1.147 3.405 1.181 0.045 0.142 66.52 532.16
Iron (mg) 0.0 0.22 0.0 0.0 2.26 0.01 0.05 0.06 0.02 0.26 0.02 0.0 0.88 0.0 0.08 0.0 0.01 0.0 0.01 3.89 31.12
Magnesium (mg) 0.0 14.35 0.015 0.296 36.6 0.0 2.475 2.443 0.326 1.441 0.371 0.044 7.125 0.458 0.509 0.284 0.163 0.002 0.063 66.965 535.72
Phosphorus (mg) 0.0 26.25 0.0 0.0 135.3 0.0 7.178 7.126 1.997 1.965 0.46 0.084 8.265 0.458 0.454 3.405 0.998 0.0 0.056 193.995 1551.96
Potassium (mg) 0.0 35.875 0.12 0.0 286.5 0.011 36.135 65.148 5.233 7.04 1.425 0.579 78.945 9.455 3.305 3.405 2.617 0.015 0.409 536.218 4289.744
Sodium (mg) 0.0 1.488 581.37 1.185 1.8 0.023 0.99 14.048 0.222 0.662 0.039 0.009 7.98 0.076 0.116 81.72 0.111 72.671 0.014 764.522 6116.176
Zinc (mg) 0.0 0.17 0.0 0.0 1.43 0.0 0.04 0.05 0.02 0.02 0.01 0.0 0.15 0.0 0.0 0.01 0.01 0.0 0.0 1.92 15.36
Copper (mg) 0.0 0.03 0.0 0.003 0.156 0.0 0.01 0.01 0.004 0.003 0.001 0.0 0.021 0.002 0.003 0.0 0.002 0.0 0.0 0.247 1.976
Manganese (mg) n/a 0.267 0.002 0.0 0.399 0.0 0.032 0.029 0.022 0.013 0.002 0.001 0.023 0.001 0.015 0.0 0.011 0.0 0.002 0.817 6.536
Selenium (mcg) 0.0 0.2 0.0 0.0 2.5 0.0 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 3.3 26.4
Vitamin A, IU (IU) 0.0 0.788 0.0 0.0 11.7 0.0 0.495 3401.133 0.117 5.001 0.0 11.963 1200.42 1.525 0.785 354.546 0.059 0.0 0.097 4988.628 39909.024
Retinol (mcg) 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 95.198 0.0 0.0 0.0 95.198 761.584
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 0.0 0.6 0.0 0.0 169.996 0.0 0.252 0.0 0.598 59.993 0.076 0.039 97.043 0.0 0.0 0.005 328.601 2628.808
Beta Carotene (mcg) 0.0 0.438 0.0 0.0 6.9 0.0 0.248 1686.722 0.065 3.0 n/a 6.279 720.195 0.229 0.41 22.416 0.033 0.0 0.051 2446.985 19575.88
Vitamin E (mg) 0.6 0.01 0.0 0.0 0.15 0.16 0.0 0.13 0.0 0.01 n/a 0.01 0.11 0.01 0.0 0.33 0.0 0.0 0.0 1.52 12.16
Vitamin D (IU) n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 7.945 n/a n/a n/a 7.945 63.56
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.204 0.0 0.0 n/a 0.0 0.0 0.0 0.016 0.0 0.0 0.0 0.002 0.221 1.768
Lutein + zeaxanthin (mcg) 0.0 19.25 0.0 0.0 0.0 0.0 0.99 52.118 0.209 1.764 n/a 3.783 792.443 0.686 0.538 0.0 0.104 0.0 0.067 871.952 6975.616
Tocopherol, beta (mg) n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0
Tocopherol, gamma (mg) n/a n/a n/a n/a 1.27 0.01 0.0 0.0 n/a n/a n/a n/a 0.08 n/a 0.01 0.0 n/a n/a 0.0 1.37 10.96
Tocopherol, delta (mg) n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0
Vitamin C (mg) 0.0 0.0 0.0 0.0 1.3 0.0 1.8 1.2 0.4 0.0 0.0 0.0 19.0 3.5 0.1 0.0 0.2 0.0 0.0 27.6 220.8
Thiamin (mg) 0.0 0.02 0.0 0.0 0.261 0.0 0.012 0.014 0.003 0.002 0.0 0.0 0.013 0.002 0.0 0.001 0.001 0.0 0.0 0.331 2.648
Riboflavin (mg) 0.0 0.011 0.0 0.0 0.063 0.0 0.007 0.012 0.001 0.001 0.0 0.0 0.014 0.001 0.001 0.004 0.001 0.0 0.0 0.117 0.936
Niacin (mg) 0.0 0.447 0.0 0.0 0.783 0.0 0.03 0.2 0.009 0.018 0.002 0.003 0.187 0.008 0.003 0.006 0.005 0.0 0.0 1.699 13.592
Pantothenic acid (mg) n/a 0.092 0.0 0.0 0.642 0.0 0.03 0.055 0.008 n/a n/a n/a 0.057 0.008 n/a 0.016 0.004 0.0 n/a 0.911 7.288
Vitamin B-6 (mg) 0.0 0.03 0.0 0.0 0.162 0.0 0.03 0.029 0.016 0.002 n/a 0.001 0.013 0.004 0.001 0.0 0.008 0.0 0.0 0.294 2.352
Folate (mcg) 0.0 2.363 0.0 0.0 143.7 0.0 4.703 3.868 0.039 0.039 0.0 0.03 21.66 0.991 0.026 0.426 0.02 0.0 0.003 177.868 1422.944
Vitamin B-12 (mcg) 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 0.02 0.0 0.0 0.0 0.02 0.16
Choline (mg) 0.0 2.5 0.0 0.0 28.9 0.0 1.5 1.8 0.3 0.1 n/a 0.0 1.8 0.4 0.0 2.7 0.2 0.0 0.0 40.2 321.6
Folic acid (mcg) 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 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) n/a 0.017 0.0 n/a n/a 0.0 0.002 0.002 0.001 n/a n/a n/a 0.007 n/a n/a 0.001 0.0 0.0 n/a 0.031 0.248
Threonine (g) n/a 0.031 0.0 n/a n/a 0.0 0.005 0.039 0.002 n/a n/a n/a 0.017 n/a n/a 0.006 0.001 0.0 n/a 0.1 0.8
Isoleucine (g) n/a 0.04 0.0 n/a n/a 0.0 0.002 0.016 0.003 n/a n/a n/a 0.017 n/a n/a 0.007 0.001 0.0 n/a 0.088 0.704
Leucine (g) n/a 0.073 0.0 n/a n/a 0.0 0.007 0.02 0.004 n/a n/a n/a 0.029 n/a n/a 0.011 0.002 0.0 n/a 0.146 1.168
Lysine (g) n/a 0.03 0.0 n/a n/a 0.0 0.01 0.02 0.004 n/a n/a n/a 0.026 n/a n/a 0.01 0.002 0.0 n/a 0.101 0.808
Methionine (g) n/a 0.017 0.0 n/a n/a 0.0 0.0 0.004 0.001 n/a n/a n/a 0.006 n/a n/a 0.003 0.001 0.0 n/a 0.031 0.248
Cystine (g) n/a 0.025 0.0 n/a n/a 0.0 0.0 0.016 0.001 n/a n/a n/a 0.001 n/a n/a 0.001 0.0 0.0 n/a 0.046 0.368
Phenylalanine (g) n/a 0.051 0.0 n/a n/a 0.0 0.007 0.012 0.002 n/a n/a n/a 0.021 n/a n/a 0.006 0.001 0.0 n/a 0.101 0.808
Tyrosine (g) n/a 0.032 0.0 n/a n/a 0.0 0.002 0.008 0.001 n/a n/a n/a 0.011 n/a n/a 0.006 0.001 0.0 n/a 0.061 0.488
Valine (g) n/a 0.048 0.0 n/a n/a 0.0 0.005 0.014 0.004 n/a n/a n/a 0.024 n/a n/a 0.009 0.002 0.0 n/a 0.106 0.848
Arginine (g) n/a 0.051 0.0 n/a n/a 0.0 0.025 0.018 0.008 n/a n/a n/a 0.017 n/a n/a 0.004 0.004 0.0 n/a 0.128 1.024
Histidine (g) n/a 0.025 0.0 n/a n/a 0.0 0.002 0.008 0.001 n/a n/a n/a 0.009 n/a n/a 0.003 0.001 0.0 n/a 0.05 0.4
Alanine (g) n/a 0.039 0.0 n/a n/a 0.0 0.005 0.022 0.002 n/a n/a n/a 0.029 n/a n/a 0.004 0.001 0.0 n/a 0.101 0.808
Aspartic acid (g) n/a 0.055 0.0 n/a n/a 0.0 0.022 0.039 0.006 n/a n/a n/a 0.041 n/a n/a 0.009 0.003 0.0 n/a 0.176 1.408
Glutamic acid (g) n/a 0.34 0.0 n/a n/a 0.0 0.064 0.075 0.011 n/a n/a n/a 0.036 n/a n/a 0.026 0.005 0.0 n/a 0.556 4.448
Glycine (g) n/a 0.044 0.0 n/a n/a 0.0 0.007 0.01 0.003 n/a n/a n/a 0.021 n/a n/a 0.003 0.001 0.0 n/a 0.089 0.712
Proline (g) n/a 0.112 0.0 n/a n/a 0.0 0.002 0.01 0.001 n/a n/a n/a 0.03 n/a n/a 0.011 0.001 0.0 n/a 0.168 1.344
Serine (g) n/a 0.051 0.0 n/a n/a 0.0 0.005 0.01 0.002 n/a n/a n/a 0.02 n/a n/a 0.007 0.001 0.0 n/a 0.097 0.776
Cholesterol (mg) 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 30.503 0.0 0.0 0.0 30.503 244.024
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a 0.0 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
Saturated Fat (g) 0.32 0.02 0.0 0.0 0.048 0.155 0.01 0.008 0.001 0.006 0.001 0.001 0.019 0.0 0.003 7.288 0.001 0.0 0.0 7.881 63.048
Phytosterols (mg) n/a n/a 0.0 n/a n/a 2.486 3.713 n/a n/a 0.268 0.052 0.024 0.713 n/a 0.242 n/a n/a 0.0 0.03 7.526 60.208
Monounsaturated Fat (g) 0.687 0.015 0.0 0.0 0.057 0.821 0.002 0.002 0.0 0.055 0.015 0.001 0.043 0.0 0.003 2.982 0.0 0.0 0.0 4.683 37.464
Polyunsaturated (g) 2.244 0.047 0.0 0.0 0.156 0.118 0.005 0.024 0.003 0.013 0.002 0.002 0.017 0.0 0.003 0.431 0.002 0.0 0.0 3.069 24.552