Nutrition Calculator

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Nutrition Facts
Serving Size100 g
Amount Per Serving211
% Daily Value *
Total Fat 11g 14 %
   Saturated Fat 1.6g 8 %
Sodium 7mg 0 %
Total Carbohydrate 13g 5 %
   Dietary Fiber 5.4g 19 %
   Sugar 4.9g
Protein 19g 38 %
Vitamin D 0mcg 0 %
Calcium 217mg 17 %
Iron 8.6mg 48 %
Potassium 729mg 16 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
Meal, calories by source

Meal nutrition facts and analysis per serving

NutrientAmount DV
Choline57 mg
    Folate8 mcg
    Folic acid0 mcg
Niacin0 mg0 %
Pantothenic acid0.215 mg4 %
Riboflavin0.19 mg15 %
Thiamin0.16 mg13 %
Vitamin A0 IU0 %
    Vitamin A, RAE0 mcg
    Carotene, alpha0 mcg
    Carotene, beta0 mcg
    Cryptoxanthin, beta0 mcg
    Lutein + zeaxanthin0 mcg
    Lycopene0 mcg
Vitamin B120 mcg0 %
    Vitamin B12, added0 mcg
Vitamin B60.13 mg10 %
Vitamin C13 mg14 %
Vitamin D0 mcg0 %
Vitamin E0.01 mg0 %
    Vitamin E, added0 mg
    Tocopherol, alpha0.01 mg
Vitamin K23.1 mcg19 %

NutrientAmount DV
Calcium, Ca217 mg17 %
Copper, Cu0.667 mg74 %
Iron, Fe8.6 mg48 %
Magnesium, Mg115 mg29 %
Manganese, Mn1.528 mg66 %
Phosphorus, P174 mg25 %
Potassium, K729 mg16 %
Selenium, Se8.8 mcg16 %
Sodium, Na7 mg0 %
Zinc, Zn3.03 mg28 %

Proteins and Aminoacids
NutrientAmount DV
Protein19.4 g39 %
  Alanine0.798 g
  Arginine0.909 g
  Aspartic acid1.956 g
  Cystine0.22 g
  Glutamic acid3.337 g
  Glycine0.646 g
  Histidine0.512 g
  Isoleucine0.931 g67 %
  Leucine1.509 g55 %
  Lysine1.145 g55 %
  Methionine0.208 g20 %
  Phenylalanine0.941 g54 %
  Proline1.403 g
  Serine1.121 g
  Threonine0.813 g77 %
  Tryptophan0.223 g80 %
  Tyrosine0.556 g32 %
  Valine1.018 g56 %

NutrientAmount DV
Carbohydrate12.68 g5 %
Fiber5.4 g19 %
Sugars4.89 g

Fats and Fatty Acids

Meal, fatty acids by type
NutrientAmount DV
Fat11 g14 %
  Saturated fatty acids1.591 g8 %
    Butanoic acid0 g
    Decanoic acid0 g
    Dodecanoic acid0 g
    Hexadecanoic acid1.168 g
    Hexanoic acid0 g
    Octadecanoic acid0.393 g
    Octanoic acid0 g
    Tetradecanoic acid0.031 g
  Monounsaturated fatty acids2.43 g
    Docosenoic acid0 g
    Eicosenoic acid0 g
    Hexadecenoic acid0.031 g
    Octadecenoic acid2.399 g
  Polyunsaturated fatty acids6.21 g
    Eicosatetraenoic acid0 g
    Octadecadienoic acid5.476 g
    Octadecatetraenoic acid0 g
    Octadecatrienoic acid0.734 g
  Fatty acids, total trans0 g

NutrientAmount DV
Cholesterol0 mg0 %

NutrientAmount DV
Alcohol, ethyl0 g
Ash1.9 g
Caffeine0 mg
Docosahexaenoic n-3 acid (DHA)0 g
Docosapentaenoic n-3 acid (DPA)0 g
Eicosapentaenoic n-3 acid (EPA)0 g
Theobromine0 mg
Vitamin D (D2 + D3), International Units0 IU
Water55.02 g

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Nutrition calculator: computes nutrition value of a meal Daily values are based on 2000 calorie diet and 155 lbs body weight (change). 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. Nutritional value of a cooked product is provided for the given weight of cooked food. Data from USDA National Nutrient Database for Standard Reference.
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