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Romaine with Toasted Nuts and Seeds 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).
salt
pepper
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
4 servings in recipe 		almonds
0.59g 		pumpkin
1.18g 		sesame
1.01g 		pepper
0.16g 		olive oil
3.38g 		lemon juice
1.91g 		balsamic vinegar
1.33g 		salt
0.0g 		pepper
0.0g 		romaine
38.66g 		dill
0.99g 		basil
2.88g 		cilantro
1.7g 		goat cheese
10.63g 		Total Per Serving Total for Recipe
Protein (g) 0.13 0.35 0.21 0.0 0.0 0.01 0.01 n/a n/a 0.48 0.03 0.09 0.04 1.97 3.31 13.24
Total Fat (g) 0.29 0.58 0.62 0.0 3.38 0.0 0.0 n/a n/a 0.12 0.01 0.02 0.01 2.24 7.26 29.04
Carbohydrates (g) 0.13 0.17 0.12 0.01 0.0 0.16 0.23 n/a n/a 1.27 0.07 0.08 0.06 0.09 2.4 9.6
Ash (g) 0.02 n/a 0.03 0.0 0.0 0.0 0.0 n/a n/a 0.22 0.02 0.04 0.02 0.17 0.54 2.16
Calories (kcal) 3.416 6.788 6.389 0.05 29.835 0.477 1.166 n/a n/a 6.572 0.424 0.662 0.391 28.495 84.663 338.652
Starch (g) 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Sucrose (g) 0.02 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.02 0.08
Glucose (dextrose) (g) 0.0 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a 0.15 n/a 0.0 n/a n/a 0.26 1.04
Fructose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a 0.31 n/a 0.0 n/a n/a 0.41 1.64
Lactose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0
Maltose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0
Water (g) 0.03 0.02 0.04 0.15 0.0 1.73 1.01 n/a n/a 36.57 0.85 2.65 1.57 6.46 51.08 204.32
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.02 0.02 0.0 0.01 0.0 0.05 0.2 n/a n/a 0.46 n/a 0.01 0.01 0.09 0.87 3.48
Galactose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.01 n/a n/a 0.01 0.04
Dietary Fiber (g) 0.1 0.1 0.1 0.0 0.0 0.0 n/a n/a n/a 0.8 0.0 0.0 0.0 0.0 1.2 4.8
Calcium (mg) 1.568 0.615 0.608 0.011 0.034 0.134 0.358 n/a n/a 12.757 2.049 5.098 1.139 14.886 39.255 157.02
Iron (mg) 0.02 0.1 0.06 0.0 0.02 0.0 0.01 n/a n/a 0.37 0.06 0.09 0.03 0.2 0.97 3.88
Magnesium (mg) 1.592 6.504 3.493 0.019 0.0 0.114 0.159 n/a n/a 5.412 0.542 1.843 0.442 1.701 21.822 87.288
Phosphorus (mg) 2.875 13.883 6.753 0.042 0.0 0.114 0.252 n/a n/a 11.597 0.65 1.613 0.816 27.219 65.814 263.256
Potassium (mg) 4.188 9.318 3.746 0.337 0.034 2.365 1.484 n/a n/a 95.484 7.272 8.496 8.857 2.764 144.345 577.38
Sodium (mg) 0.006 0.213 0.476 0.006 0.068 0.019 0.305 n/a n/a 3.093 0.601 0.115 0.782 39.128 44.811 179.244
Zinc (mg) 0.02 0.09 0.07 0.0 0.0 0.0 0.0 n/a n/a 0.09 0.01 0.02 0.01 0.1 0.41 1.64
Copper (mg) 0.006 0.015 0.014 0.0 0.0 0.001 0.0 n/a n/a 0.019 0.001 0.011 0.004 0.078 0.15 0.6
Manganese (mg) 0.014 n/a 0.015 0.0 0.0 0.0 0.002 n/a n/a 0.062 0.012 0.033 0.007 0.011 0.156 0.624
Selenium (mcg) 0.0 0.1 1.0 0.0 0.0 0.0 n/a n/a n/a 0.2 n/a 0.0 0.0 0.3 1.6 6.4
Vitamin A, IU (IU) 0.006 n/a 0.668 5.006 0.0 0.382 0.0 n/a n/a 3367.068 76.045 151.92 114.716 109.834 3825.646 15302.584
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 30.09 30.09 120.36
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.03 0.251 0.0 0.019 0.0 n/a n/a 168.547 3.803 7.603 5.729 30.622 216.604 866.416
Beta Carotene (mcg) 0.006 0.059 0.405 2.597 0.0 0.057 n/a n/a n/a 2020.241 n/a 90.49 66.81 5.742 2186.406 8745.624
Vitamin E (mg) 0.16 0.01 0.02 0.0 0.48 0.0 n/a n/a n/a 0.05 n/a 0.02 0.04 0.02 0.8 3.2
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 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.006 0.355 0.0 0.082 0.0 0.172 n/a n/a n/a 893.761 n/a 162.72 14.705 0.0 1071.8 4287.2
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.01 0.04
Tocopherol, gamma (mg) 0.0 n/a 0.0 0.0 0.03 n/a n/a n/a n/a 0.14 n/a 0.0 n/a n/a 0.18 0.72
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 0.0 0.0 0.2 0.0 0.9 0.0 n/a n/a 9.3 0.8 0.5 0.5 0.0 12.2 48.8
Thiamin (mg) 0.001 0.001 0.007 0.0 0.0 0.001 n/a n/a n/a 0.027 0.001 0.001 0.001 0.007 0.047 0.188
Riboflavin (mg) 0.006 0.002 0.001 0.0 0.0 0.0 n/a n/a n/a 0.027 0.003 0.002 0.003 0.04 0.084 0.336
Niacin (mg) 0.02 0.052 0.059 0.002 0.0 0.002 n/a n/a n/a 0.12 0.015 0.026 0.019 0.046 0.361 1.444
Pantothenic acid (mg) 0.003 n/a 0.003 0.001 0.0 0.002 n/a n/a n/a 0.054 0.004 0.006 0.01 0.072 0.154 0.616
Vitamin B-6 (mg) 0.001 0.001 0.004 0.0 0.0 0.001 n/a n/a n/a 0.027 0.002 0.005 0.003 0.027 0.07 0.28
Folate (mcg) 0.297 0.674 1.164 0.074 0.0 0.248 n/a n/a n/a 52.574 1.478 1.958 1.054 1.276 60.797 243.188
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.02 0.02 0.08
Choline (mg) 0.3 0.7 0.3 0.0 0.0 0.1 n/a n/a n/a 3.8 n/a 0.3 0.2 1.6 7.4 29.6
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.001 n/a 0.003 0.0 0.0 n/a n/a n/a n/a 0.004 0.0 0.001 n/a 0.021 0.031 0.124
Threonine (g) 0.004 n/a 0.007 0.0 0.0 n/a n/a n/a n/a 0.015 0.001 0.003 n/a 0.073 0.103 0.412
Isoleucine (g) 0.004 n/a 0.008 0.0 0.0 n/a n/a n/a n/a 0.019 0.002 0.003 n/a 0.082 0.118 0.472
Leucine (g) 0.009 n/a 0.015 0.0 0.0 n/a n/a n/a n/a 0.031 0.002 0.005 n/a 0.17 0.232 0.928
Lysine (g) 0.003 n/a 0.007 0.0 0.0 n/a n/a n/a n/a 0.023 0.002 0.003 n/a 0.141 0.18 0.72
Methionine (g) 0.001 n/a 0.009 0.0 0.0 n/a n/a n/a n/a 0.008 0.0 0.001 n/a 0.052 0.071 0.284
Cystine (g) 0.001 n/a 0.004 0.0 0.0 n/a n/a n/a n/a 0.004 0.0 0.001 n/a 0.009 0.019 0.076
Phenylalanine (g) 0.007 n/a 0.01 0.0 0.0 n/a n/a n/a n/a 0.027 0.001 0.004 n/a 0.079 0.126 0.504
Tyrosine (g) 0.003 n/a 0.008 0.0 0.0 n/a n/a n/a n/a 0.012 0.001 0.002 n/a 0.077 0.102 0.408
Valine (g) 0.005 n/a 0.01 0.0 0.0 n/a n/a n/a n/a 0.023 0.001 0.004 n/a 0.135 0.178 0.712
Arginine (g) 0.015 n/a 0.033 0.0 0.0 n/a n/a n/a n/a 0.019 0.001 0.003 n/a 0.058 0.13 0.52
Histidine (g) 0.003 n/a 0.006 0.0 0.0 n/a n/a n/a n/a 0.008 0.001 0.001 n/a 0.054 0.073 0.292
Alanine (g) 0.006 n/a 0.01 0.0 0.0 n/a n/a n/a n/a 0.023 0.002 0.004 n/a 0.034 0.079 0.316
Aspartic acid (g) 0.017 n/a 0.021 0.0 0.0 n/a n/a n/a n/a 0.054 0.003 0.009 n/a 0.098 0.203 0.812
Glutamic acid (g) 0.04 n/a 0.047 0.0 0.0 n/a n/a n/a n/a 0.07 0.003 0.008 n/a 0.367 0.535 2.14
Glycine (g) 0.009 n/a 0.011 0.0 0.0 n/a n/a n/a n/a 0.019 0.002 0.003 n/a 0.022 0.067 0.268
Proline (g) 0.006 n/a 0.011 0.0 0.0 n/a n/a n/a n/a 0.019 0.002 0.003 n/a 0.238 0.28 1.12
Serine (g) 0.006 n/a 0.012 0.0 0.0 n/a n/a n/a n/a 0.019 0.002 0.003 n/a 0.075 0.117 0.468
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 4.891 4.891 19.564
Trans Fat (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.022 0.101 0.092 0.0 0.466 0.0 0.0 n/a n/a 0.015 0.001 0.001 0.0 1.55 2.249 8.996
Phytosterols (mg) n/a n/a n/a n/a 7.459 n/a n/a n/a n/a n/a n/a n/a 0.085 n/a 7.544 30.176
Monounsaturated Fat (g) 0.183 0.186 0.242 0.0 2.462 0.0 n/a n/a n/a 0.004 0.008 0.003 0.005 0.511 3.605 14.42
Polyunsaturated (g) 0.072 0.235 0.258 0.0 0.355 0.0 n/a n/a n/a 0.062 0.001 0.011 0.001 0.053 1.048 4.192