Printed from https://www.nutritionvalue.org Compare nutritional values The Everyday Meal nutritional composition per ingredient
Nutrient Lentils, without salt, boiled, cooked, mature seeds Quinoa, cooked Broccoli, raw Spinach, raw Olive oil Seeds, dried, pumpkin and squash seed kernels Iodized salt by LIDL Carrots, raw Nuts, unblanched, dried, brazilnuts Onions, unprepared, chopped, frozen Cheese, shredded, parmesan Weight 396 g 370 g 91 g 60 g 28 g 20 g 3 g 128 g 5 g 80 g 100 g Calories 459.36 444 30.94 13.8 252 111.8 0 52.48 32.95 23.2 415 Vitamin A, RAE 0 mcg 0 mcg 28.21 mcg 281.40 mcg 0 mcg 0.20 mcg 1068.80 mcg 0 mcg 1.60 mcg 229 mcg Carotene, alpha 0 mcg 0 mcg 22.75 mcg 0 mcg 0 mcg 0.20 mcg 4450.56 mcg 0 mcg 0 mcg Carotene, beta 19.80 mcg 11.10 mcg 328.51 mcg 3375.60 mcg 0 mcg 1.80 mcg 10604.80 mcg 0 mcg 73 mcg Cryptoxanthin, beta 0 mcg 0 mcg 0.91 mcg 0 mcg 0 mcg 0.20 mcg 0 mcg 0 mcg 0 mcg Lutein + zeaxanthin 0 mcg 196.10 mcg 1276.73 mcg 7318.80 mcg 0 mcg 14.80 mcg 327.68 mcg 0 mcg 0 mcg Lycopene 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 1.28 mcg 0 mcg 0 mcg Retinol 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 223 mcg Thiamin 0.67 mg 0.40 mg 0.07 mg 0.05 mg 0 mg 0.06 mg 0.08 mg 0.03 mg 0.02 mg 0.04 mg Riboflavin 0.29 mg 0.41 mg 0.11 mg 0.11 mg 0 mg 0.03 mg 0.07 mg 0.00 mg 0.02 mg 0.35 mg Niacin 4.20 mg 1.52 mg 0.58 mg 0.43 mg 0 mg 1.00 mg 1.26 mg 0.01 mg 0.12 mg 0.29 mg Pantothenic acid 2.53 mg 0.52 mg 0.04 mg 0.15 mg 0.35 mg 0.01 mg 0.08 mg 0.53 mg Vitamin B6 0.70 mg 0.46 mg 0.16 mg 0.12 mg 0 mg 0.03 mg 0.18 mg 0.01 mg 0.06 mg 0.10 mg Vitamin B12 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 1.40 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 716.76 mcg 155.40 mcg 57.33 mcg 116.40 mcg 0 mcg 11.60 mcg 24.32 mcg 1.10 mcg 13.60 mcg 8 mcg Folate, food 716.76 mcg 155.40 mcg 57.33 mcg 116.40 mcg 0 mcg 11.60 mcg 24.32 mcg 1.10 mcg 13.60 mcg 8 mcg Folic acid 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 5.90 mg 0 mg 81.20 mg 16.90 mg 0 mg 0.40 mg 7.60 mg 0 mg 2.60 mg 0 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0.50 mcg Vitamin D3 0.50 mcg Vitamin E (alpha-tocopherol) 0.44 mg 2.33 mg 0.71 mg 1.22 mg 5.85 mg 0.44 mg 0.84 mg 0.28 mg 0.25 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 0.44 mg 2.33 mg 0.71 mg 1.22 mg 5.85 mg 0.44 mg 0.84 mg 0.28 mg 0.25 mg Tocopherol, beta 0.11 mg 0.01 mg 0 mg 0.01 mg 0.01 mg 0 mg Tocopherol, delta 0.41 mg 0 mg 0 mg 0.09 mg 0 mg 0.03 mg Tocopherol, gamma 4.40 mg 0.15 mg 0.11 mg 7.02 mg 0 mg 0.48 mg Tocotrienol, alpha 0 mg 0.04 mg 0 mg 0 mg 0.01 mg 0 mg Tocotrienol, beta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0 mg 0.01 mg 0 mg 0.01 mg Vitamin K 6.70 mcg 0 mcg 92.50 mcg 289.70 mcg 7.30 mcg 1.50 mcg 16.90 mcg 0 mcg 1.90 mcg Vitamin K1 6.70 mcg 0 mcg 92.50 mcg 289.70 mcg 7.30 mcg 1.50 mcg 16.90 mcg 0 mcg 1.90 mcg Vitamin K2 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg Betaine 0.10 mg 61.60 mg 0.50 mg 0 mg Choline 129.50 mg 85.10 mg 17 mg 11.60 mg 0.10 mg 12.60 mg 11.30 mg 1.40 mg 15.40 mg Calcium 75.24 mg 62.90 mg 42.77 mg 59.40 mg 0.28 mg 9.20 mg 42.24 mg 8 mg 13.60 mg 1253 mg Copper 0.99 mg 0.71 mg 0.04 mg 0.08 mg 0 mg 0.27 mg 0.06 mg 0.09 mg 0.02 mg 0.04 mg Fluoride 4.10 mcg Iodine 134.01 mcg Iron 13.19 mg 5.51 mg 0.66 mg 1.63 mg 0.16 mg 1.76 mg 0.38 mg 0.12 mg 0.26 mg 0.87 mg Magnesium 142.56 mg 236.80 mg 19.11 mg 47.40 mg 0 mg 118.40 mg 15.36 mg 18.80 mg 5.60 mg 51 mg Manganese 1.96 mg 2.33 mg 0.19 mg 0.54 mg 0.91 mg 0.18 mg 0.06 mg 0.06 mg 0.02 mg Phosphorus 712.80 mg 562.40 mg 60.06 mg 29.40 mg 0 mg 246.60 mg 44.80 mg 36.25 mg 17.60 mg 735 mg Potassium 1461.24 mg 636.40 mg 287.56 mg 334.80 mg 0.28 mg 161.80 mg 409.60 mg 32.95 mg 99.20 mg 97 mg Selenium 11.09 mcg 10.36 mcg 2.27 mcg 0.60 mcg 0 mcg 1.88 mcg 0.13 mcg 95.85 mcg 0.32 mcg 23.90 mcg Sodium 7.92 mg 25.90 mg 30.03 mg 47.40 mg 0.56 mg 1.40 mg 1179.99 mg 88.32 mg 0.15 mg 9.60 mg 1696 mg Zinc 5.03 mg 4.03 mg 0.37 mg 0.32 mg 0 mg 1.56 mg 0.31 mg 0.20 mg 0.06 mg 3.19 mg Protein 35.72 g 16.28 g 2.57 g 1.72 g 0 g 6.05 g 0 g 1.19 g 0.72 g 0.63 g 37.86 g Histidine 1.01 g 0.47 g 0.05 g 0.04 g 0.16 g 0.05 g 0.02 g 0.01 g 1.61 g Isoleucine 1.54 g 0.58 g 0.07 g 0.09 g 0.26 g 0.10 g 0.03 g 0.02 g 2.20 g Leucine 2.59 g 0.97 g 0.12 g 0.13 g 0.48 g 0.13 g 0.06 g 0.02 g 4.01 g Lysine 2.50 g 0.88 g 0.12 g 0.10 g 0.25 g 0.13 g 0.03 g 0.03 g 3.84 g Methionine 0.30 g 0.35 g 0.04 g 0.03 g 0.12 g 0.03 g 0.06 g 0.01 g 1.11 g Phenylalanine 1.76 g 0.68 g 0.11 g 0.08 g 0.35 g 0.08 g 0.03 g 0.02 g 2.23 g Threonine 1.28 g 0.48 g 0.08 g 0.07 g 0.20 g 0.24 g 0.02 g 0.01 g 1.53 g Tryptophan 0.32 g 0.19 g 0.03 g 0.02 g 0.12 g 0.01 g 0.01 g 0.01 g 0.56 g Valine 1.77 g 0.68 g 0.11 g 0.10 g 0.32 g 0.09 g 0.04 g 0.01 g 2.85 g Arginine 2.76 g 1.26 g 0.17 g 0.10 g 1.07 g 0.12 g 0.11 g 0.09 g 1.53 g Cystine 0.47 g 0.23 g 0.03 g 0.02 g 0.07 g 0.11 g 0.01 g 0.01 g 0.27 g Glutamic acid 5.54 g 2.15 g 0.49 g 0.21 g 1.24 g 0.47 g 0.16 g 0.10 g 9.54 g Glycine 1.45 g 0.80 g 0.08 g 0.08 g 0.37 g 0.06 g 0.04 g 0.03 g 0.72 g Proline 1.49 g 0.89 g 0.10 g 0.07 g 0.26 g 0.07 g 0.04 g 0.02 g 4.86 g Tyrosine 0.95 g 0.31 g 0.04 g 0.07 g 0.22 g 0.06 g 0.02 g 0.02 g 2.32 g Alanine 1.49 g 0.68 g 0.10 g 0.09 g 0.30 g 0.14 g 0.03 g 0.02 g 1.22 g Aspartic acid 3.95 g 1.31 g 0.30 g 0.14 g 0.59 g 0.24 g 0.07 g 0.03 g 2.60 g Fat 1.50 g 7.10 g 0.34 g 0.23 g 28 g 9.81 g 0 g 0.31 g 3.35 g 0.08 g 27.34 g Saturated fatty acids 0.21 g 0.85 g 0.10 g 0.04 g 4.35 g 1.73 g 0.04 g 0.81 g 0.01 g 17.37 g Butanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 1.38 g Decanoic acid 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g 0 g 0 g 0.69 g Docosanoic acid 0.00 g 0.01 g 0 g 0.00 g Dodecanoic acid 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g 0 g 0 g 0.92 g Eicosanoic acid 0.01 g 0.04 g 0 g 0.01 g Heptadecanoic acid 0 g 0.01 g 0 g 0.00 g Hexadecanoic acid 0.18 g 0.72 g 0.08 g 0.03 g 3.41 g 1.07 g 0.04 g 0.48 g 0.01 g 7.38 g Hexanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.52 g Octadecanoic acid 0.02 g 0.04 g 0.02 g 0.00 g 0.73 g 0.57 g 0.00 g 0.31 g 0.00 g 2.43 g Octanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.28 g Pentadecanoic acid 0 g 0.00 g 0 g 0 g Tetracosanoic acid 0.01 g 0 g 0 g Tetradecanoic acid 0.00 g 0 g 0.00 g 0.01 g 0.00 g 0.01 g 0 g 0.00 g 0 g 3.08 g Monounsaturated fatty acids 0.25 g 1.95 g 0.03 g 0.01 g 19.16 g 3.25 g 0.01 g 1.19 g 0.01 g 8.73 g Cis-hexadecenoic acid 0.01 g Cis-octadecenoic acid 3.22 g Docosenoic acid 0 g 0.10 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosenoic cis acid 0 g Docosenoic trans acid 0 g Eicosenoic acid 0.01 g 0.12 g 0 g 0 g 0.08 g 0.01 g 0 g 0.00 g 0 g 0.18 g Heptadecenoic acid 0.00 g 0 g 0 g 0.00 g Hexadecenoic acid 0.00 g 0 g 0 g 0.00 g 0.30 g 0.01 g 0.00 g 0.01 g 0 g 0.46 g Octadecenoic acid 0.24 g 1.72 g 0.03 g 0.00 g 18.76 g 3.23 g 0.01 g 1.18 g 0.01 g 7.05 g Pentadecenoic acid 0 g 0 g 0 g 0 g Tetracosenoic cis acid 0.00 g Tetradecenoic acid 0 g 0 g 0 g 0 g Trans-hexadecenoic acid 0 g Trans-octadecenoic acid 0.01 g Polyunsaturated fatty acids 0.69 g 3.99 g 0.10 g 0.10 g 2.65 g 4.20 g 0.13 g 1.22 g 0.03 g 0.66 g α-linolenic acid n-3 (ALA) 0.02 g 0 g γ-linolenic acid n-6 (GLA) 0 g 0 g 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0.00 g 0 g 0 g Linoleic acid n-6 (LA) 4.13 g 1.19 g Docosahexaenoic n-3 acid (DHA) 0 g 0.06 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosatetraenoic acid 0.00 g Eicosadienoic acid 0 g 0 g 0 g 0 g Eicosadienoic n-3 acid 0 g Eicosadienoic n-6 acid 0 g Eicosapentaenoic n-3 acid (EPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosatetraenoic acid 0 g 0.01 g 0 g 0 g 0.00 g 0.03 g 0 g 0 g 0 g 0 g Octadecadienoic CLAs acid 0.00 g Octadecadienoic acid 0.54 g 3.60 g 0.04 g 0.02 g 2.47 g 4.14 g 0.13 g 1.22 g 0.03 g 0.29 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecatrienoic acid 0.15 g 0.32 g 0.06 g 0.08 g 0.18 g 0.02 g 0.00 g 0.00 g 0.00 g 0.34 g Trans-octadecadienoic acid 0.01 g Fatty acids, total trans 0 g 0 g 0 g 0.01 g 0 g 0 g Fatty acids, total trans-monoenoic 0.01 g Fatty acids, total trans-polyenoic 0.01 g Carbohydrate 79.71 g 78.81 g 6.04 g 2.18 g 0 g 2.14 g 0 g 12.26 g 0.59 g 5.46 g 3.41 g Fiber 31.28 g 10.36 g 2.37 g 1.32 g 0 g 1.20 g 3.58 g 0.38 g 1.44 g 0 g Starch 65.23 g 0 g 0.29 g 1.83 g 0.01 g Sugars 7.13 g 3.22 g 1.55 g 0.25 g 0 g 0.28 g 6.07 g 0.12 g 0.90 g Fructose 0.62 g 0.09 g 0.03 g 0.70 g 0 g Galactose 0 g 0.06 g 0 g 0 g 0 g Glucose 0.45 g 0.07 g 0.03 g 0.76 g 0 g Lactose 0.19 g 0 g 0 g 0 g 0 g Maltose 0.19 g 0 g 0 g 0 g 0 g Sucrose 0.09 g 0.04 g 0.23 g 4.60 g 0.12 g Beta-sitosterol 3.20 mg Campesterol 0.10 mg Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 72 mg Phytosterols 5.40 mg Stigmasterol 0.30 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 3.29 g 2.81 g 0.79 g 1.03 g 0.96 g 1.24 g 0.17 g 0.24 g 6.39 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Serine 1.65 g 0.65 g 0.11 g 0.06 g 0.34 g 0.07 g 0.03 g 0.02 g 2.40 g Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Water 275.77 g 264.96 g 81.26 g 54.84 g 0 g 1.05 g 113.01 g 0.17 g 73.59 g 25 g
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Lentils, without salt, boiled, cooked, mature seeds and Quinoa, cooked and Broccoli, raw and Spinach, raw and Olive oil and Seeds, dried, pumpkin and squash seed kernels and Iodized salt by LIDL and Carrots, raw and Nuts, unblanched, dried, brazilnuts and Onions, unprepared, chopped, frozen and Cheese, shredded, parmesan food comparison.
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.
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Data from USDA National Nutrient Database.
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