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Quinoa Cranberry Harvest Salad

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Instructions
MAKES 4 servings FROM START TO FINISH: 35 minutes 1. Preheat oven to 400 degrees F. Line baking sheet with parchment paper. 2. Place sweet potatoes on sheet and roast for 25 minutes until soft. 3. Cook the quinoa according to packaging directions. 4. Allow sweet potato and quinoa to get to room temperature before combining all ingredients, except dressing, in large bowl. 5. To make cider vinegar dressing: combine vinegar, mustard, salt, apple juice and mix thoroughly. 6. Refrigerate until ready to serve, and drizzle the cider vinegar dressing.
#IngredientAmountWeight
per serving
Calories
per serving
1Sweet potato, unprepared, raw1.5 sweetpotato, 5" long = 195 g48.75 g42
2Quinoa, uncooked0.75 cup = 128 g31.88 g117
3Kale, raw2 cup = 42 g10.5 g3.7
4Cranberries, sweetened, dried0.5 cup = 80 g20 g62
5Seeds, dried, pumpkin and squash seed kernels0.25 cup = 32 g8.06 g45
6Apple cider vinegar by BRAGG2 tbsp (15.0 ml) aprx = 30 g7.5 g0
7Dijon mustard by KOOPS'2 tsp = 10 g2.5 g2.5
8Salt, table1 dash = 0 g0.1 g0
9Apple juice, 100%4 fl oz (NFS) = 124 g31 g14
Summary
Number of servings4
Weight of ingredients641 g
Final weight
Serving size160 g
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Analyze nutritional composition per ingredient

Quinoa Cranberry Harvest Salad

Nutrition Facts
Portion Size160 g
Amount Per Portion286
Calories
% Daily Value *
Total Fat 6.3g 8 %
   Saturated Fat 1g ** 5 %
Sodium 133mg 6 %
Total Carbohydrate 52g 19 %
   Dietary Fiber 5.7g ** 20 %
   Sugar 20g **
Protein 8.1g 16 %
Vitamin D 0mcg ** 0 %
Calcium 64mg ** 5 %
Iron 2.8mg ** 16 %
Potassium 492mg ** 10 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.
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Quinoa Cranberry Harvest Salad nutrition facts and analysis per 160 g

Vitamins
NutrientAmount DV
Vitamin A, RAE 371.74 mcg41 %
  Carotene, alpha 3.49 mcg
  Carotene, beta 4458.49 mcg
  Cryptoxanthin, beta 3.23 mcg
  Lutein + zeaxanthin 747.89 mcg
  Lycopene 0 mcg
  Retinol 0 mcg
Thiamin [Vitamin B1]0.197 mg16 %
Riboflavin [Vitamin B2]0.19 mg15 %
Niacin [Vitamin B3]1.416 mg9 %
Pantothenic acid [Vitamin B5]0.735 mg15 %
Vitamin B6 0.298 mg18 %
Vitamin B12 [Cobalamin]0 mcg0 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]75.2 mcg19 %
  Folate, food 75.2 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]14.4 mg16 %
Vitamin D 0 mcg0 %
Vitamin E (alpha-tocopherol) 1.58 mg11 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 1.58 mg
  Tocopherol, beta 0.03 mg
  Tocopherol, delta 0.15 mg
  Tocopherol, gamma 4.32 mg
  Tocotrienol, alpha 0 mg
  Tocotrienol, beta 0 mg
  Tocotrienol, delta 0 mg
  Tocotrienol, gamma 0 mg
Vitamin K 44.3 mcg37 %
  Vitamin K1 [Phylloquinone]43.9 mcg
  Vitamin K2 [Menaquinone]0.4 mcg
  Dihydrophylloquinone 0 mcg
Betaine 200.9 mg
Choline 35.9 mg7 %

Minerals
NutrientAmount DV
Calcium 64.28 mg5 %
Copper 0.39 mg43 %
Fluoride 0 mcg
Iron 2.76 mg15 %
Magnesium 128.52 mg31 %
Manganese 1.273 mg55 %
Phosphorus 277.54 mg22 %
Potassium 492.11 mg10 %
Selenium 4 mcg7 %
Sodium 133.03 mg6 %
Zinc 1.84 mg17 %

Proteins and Amino acids
NutrientAmount DV
Protein 8.08 g16 %
  Alanine 0.36 g
  Arginine 0.824 g
  Aspartic acid 0.814 g
  Cystine 0.107 g
  Glutamic acid 1.204 g
  Glycine 0.416 g
  Histidine 0.226 g20 %
  Isoleucine 0.309 g20 %
  Leucine 0.53 g15 %
  Lysine 0.394 g13 %
  Methionine 0.164 g
  Phenylalanine 0.388 g
  Proline 0.395 g
  Serine 0.372 g
  Threonine 0.268 g16 %
  Tryptophan 0.118 g29 %
  Tyrosine 0.201 g
  Valine 0.375 g19 %
  Phenylalanine + Tyrosine 0.589 g22 %
  Methionine + Cysteine 0.164 g11 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 51.64 g19 %
  Fiber 5.72 g20 %
  Starch 22.94 g
  Sugars 19.74 g
    Fructose 5.78 g
    Galactose 0 g
    Glucose 6.46 g
    Lactose 0.02 g
    Maltose 0 g
    Sucrose 4.51 g
  Net carbs 45.92 g

Fats and Fatty Acids


Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.03 g1.70 g68.00

NutrientAmount DV
Fat 6.328 g8 %
  Saturated fatty acids 0.976 g5 %
    Butanoic acid 0 g
    Decanoic acid 0.003 g
    Docosanoic acid 0.016 g
    Dodecanoic acid 0.001 g
    Eicosanoic acid 0.027 g
    Heptadecanoic acid 0.003 g
    Hexadecanoic acid 0.662 g
    Hexanoic acid 0 g
    Octadecanoic acid 0.249 g
    Octanoic acid 0 g
    Pentadecanoic acid 0.001 g
    Tetracosanoic acid 0.01 g
    Tetradecanoic acid 0.006 g
  Monounsaturated fatty acids 1.897 g
    Cis-hexadecenoic acid 0.004 g
    Cis-octadecenoic acid 1.299 g
    Docosenoic acid 0.027 g
    Docosenoic cis acid 0 g
    Docosenoic trans acid 0 g
    Eicosenoic acid 0.036 g
    Heptadecenoic acid 0 g
    Hexadecenoic acid 0.005 g
    Octadecenoic acid 1.822 g
    Pentadecenoic acid 0 g
    Tetracosenoic cis acid 0.005 g
    Tetradecenoic acid 0 g
    Trans-hexadecenoic acid 0 g
    Trans-octadecenoic acid 0.002 g
  Polyunsaturated fatty acids 2.866 g
    α-linolenic acid n-3 (ALA) 0.01 g
    γ-linolenic acid n-6 (GLA) 0 g
    Cis,cis-eicosadienoic n-6 acid 0 g
    Linoleic acid n-6 (LA) 1.7 g
    Docosahexaenoic n-3 acid (DHA) 0.015 g
    Docosapentaenoic n-3 acid (DPA) 0 g
    Docosatetraenoic acid 0 g
    Eicosadienoic acid 0 g
    Eicosadienoic n-3 acid 0 g
    Eicosadienoic n-6 acid 0 g
    Eicosapentaenoic n-3 acid (EPA) 0 g
    Eicosatetraenoic acid 0.014 g
    Octadecadienoic CLAs acid 0 g
    Octadecadienoic acid 2.698 g
    Octadecatetraenoic acid 0 g
    Octadecatrienoic acid 0.14 g
    Trans-octadecadienoic acid 0.003 g
    Uncosapentaenoic acid 0 g
  Fatty acids, total trans 0.006 g
    Fatty acids, total trans-monoenoic 0.002 g
    Fatty acids, total trans-polyenoic 0.003 g

Sterols
NutrientAmount DV
Cholesterol 0 mg0 %
Phytosterols 5.85 mg

Other
NutrientAmount DV
Alcohol, ethyl 0 g
Ash 1.92 g
Caffeine 0 mg
Theobromine 0 mg
Water 82.24 g

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Quinoa Cranberry Harvest Salad recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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