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Nutrition Calculator and Recipe Builder

Summary
Recipe nameMeal
Number of servings1
Final weight, g

IngredientAmountCaloriesAction
Coffee beans0.75 g3.9delete
Spirulina powder by REGAL GOURMET SUPERFOODS1.63 g4.1delete
Cocoa, unsweetened, dry powder11.58 g26delete
Hemp hearts by Sugar 'N Spice, Inc.1 5.24 = 5 g31delete
Spices, poppy seed4.54 g24delete
Seeds, dried, chia seeds5.71 g28delete
Inca's food, linseed by Peruvian Import Company5.64 g46delete
Sunflower seeds, unsalted, plain4.84 g28delete
Sesame seeds5.23 g33delete
Oats, raw4.89 g19delete
Nuts, raw, coconut meat4.29 g15delete
Cashews, unsalted7.67 g45delete
Brazil nuts8.51 g56delete
Walnut chopped pieces5.37 g35delete
Almonds, unsalted7.46 g45delete
Pumpkin seeds by GALIL5 g27delete
Hazelnuts6.44 g40delete
Dates by SUNBEST10 g38delete
Banana, raw70 g62delete

Meal

Nutrition Facts
Portion Size175 g
Amount Per Portion607
Calories
% Daily Value *
Total Fat 42g 54 %
   Saturated Fat 7.3g 36 %
Cholesterol 0.1mg 0 %
Sodium 164mg 7 %
Total Carbohydrate 49g 18 %
   Dietary Fiber 17g 61 %
   Sugar 13g **
Protein 21g 42 %
Vitamin D 0mcg ** 0 %
Calcium 197mg 15 %
Iron 7.1mg 39 %
Potassium 821mg ** 17 %
* 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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Meal, calories by source

Meal nutrition facts and analysis per 174.79 g

Vitamins
NutrientAmount DV
Vitamin A, RAE 2.32 mcg0 %
  Carotene, alpha 17.69 mcg
  Carotene, beta 21.31 mcg
  Cryptoxanthin, beta 0 mcg
  Lutein + zeaxanthin 36.28 mcg
  Lycopene 0 mcg
  Retinol 0 mcg
Thiamin [Vitamin B1]0.368 mg31 %
Riboflavin [Vitamin B2]0.301 mg23 %
Niacin [Vitamin B3]2.657 mg17 %
Pantothenic acid [Vitamin B5]0.057 mg1 %
Vitamin B6 0.423 mg25 %
Vitamin B12 [Cobalamin]0 mcg0 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]59.83 mcg15 %
  Folate, food 62.63 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]7.2 mg8 %
Vitamin D 0 mcg0 %
Vitamin E (alpha-tocopherol) 4.88 mg33 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 4.88 mg
  Tocopherol, beta 0.38 mg
  Tocopherol, delta 0.01 mg
  Tocopherol, gamma 0.42 mg
  Tocotrienol, alpha 0.07 mg
  Tocotrienol, beta 0 mg
  Tocotrienol, delta 0 mg
  Tocotrienol, gamma 0.01 mg
Vitamin K 4.9 mcg4 %
  Vitamin K1 [Phylloquinone]4.9 mcg
  Dihydrophylloquinone 0 mcg
Betaine 0 mg
Choline 28.9 mg5 %

Minerals
NutrientAmount DV
Calcium 197.14 mg15 %
Copper 1.32 mg147 %
Iron 7.14 mg40 %
Magnesium 226.01 mg54 %
Manganese 1.016 mg44 %
Phosphorus 471.89 mg38 %
Potassium 821.24 mg17 %
Selenium 177.9 mcg323 %
Sodium 163.97 mg7 %
Zinc 3.52 mg32 %

Proteins and Aminoacids
Meal, amino acids
NutrientAmount DV
Protein 21.22 g42 %
  Alanine 0.21 g
  Arginine 0.362 g
  Aspartic acid 0.443 g
  Cystine 0.067 g
  Glutamic acid 0.769 g
  Glycine 0.206 g
  Histidine 0.093 g8 %
  Hydroxyproline 0 g
  Isoleucine 0.177 g11 %
  Leucine 0.287 g8 %
  Lysine 0.218 g7 %
  Methionine 0.083 g
  Phenylalanine 0.208 g
  Proline 0.272 g
  Serine 0.208 g
  Threonine 0.166 g10 %
  Tryptophan 0.069 g17 %
  Tyrosine 0.154 g
  Valine 0.249 g13 %
  Phenylalanine + Tyrosine 0.362 g13 %
  Methionine + Cysteine 0.083 g5 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 48.54 g18 %
  Fiber 16.68 g60 %
  Sugars 12.66 g
    Fructose 0.01 g
    Galactose 0 g
    Glucose 0.02 g
    Lactose 0 g
    Maltose 0 g
    Sucrose 0.11 g
  Net carbs 31.86 g

Fats and Fatty Acids
Meal, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
1.03 g0.33 g0.32

NutrientAmount DV
Fat 41.505 g53 %
  Saturated fatty acids 7.322 g37 %
    Butanoic acid 0 g
    Decanoic acid 0.091 g
    Docosanoic acid 0.002 g
    Dodecanoic acid 0.697 g
    Eicosanoic acid 0.007 g
    Heptadecanoic acid 0.004 g
    Hexadecanoic acid 2.993 g
    Hexanoic acid 0.01 g
    Octadecanoic acid 1.839 g
    Octanoic acid 0.111 g
    Pentadecanoic acid 0.002 g
    Tetracosanoic acid 0 g
    Tetradecanoic acid 0.293 g
    Tridecanoic acid 0 g
  Monounsaturated fatty acids 12.412 g
    Cis-octadecenoic acid 0.266 g
    Docosenoic acid 0.003 g
    Eicosenoic acid 0.037 g
    Heptadecenoic acid 0 g
    Hexadecenoic acid 0.087 g
    Octadecenoic acid 12.265 g
    Pentadecenoic acid 0 g
    Tetracosenoic cis acid 0 g
    Tetradecenoic acid 0.002 g
    Trans-octadecenoic acid 0 g
  Polyunsaturated fatty acids 10.097 g
    α-linolenic acid n-3 (ALA) 1.03 g
    γ-linolenic acid n-6 (GLA) 0 g
    Cis,cis-eicosadienoic n-6 acid 0 g
    Linoleic acid n-6 (LA) 0.33 g
    Docosahexaenoic n-3 acid (DHA) 0 g
    Docosapentaenoic n-3 acid (DPA) 0 g
    Eicosadienoic acid 0 g
    Eicosapentaenoic n-3 acid (EPA) 0 g
    Eicosatetraenoic acid 0 g
    Octadecadienoic acid 8.979 g
    Octadecatetraenoic acid 0 g
    Octadecatrienoic acid 1.116 g
  Fatty acids, total trans 0.008 g
    Fatty acids, total trans-monoenoic 0 g

Sterols
NutrientAmount DV
Beta-sitosterol 4.95 mg
Campesterol 1.32 mg
Cholesterol 0.07 mg0 %
Phytosterols 2.02 mg
Stigmasterol 0.32 mg

Other
NutrientAmount DV
Alcohol, ethyl 0 g
Ash 1.27 g
Caffeine 26.63 mg
Theobromine 238.2 mg
Water 57.13 g

Instructions

Add ingredientUse the search bar above to quickly add ingredients to the recipe. You can specify item and weight in grams or ounces in search box, e.g. 'bananas 35 g', 'tomatoes 4 oz'. UPC barcodes are also supported, e.g. '070470496528'. Alternatively you can add an item directly from favories, recipes, custom foods, food details and search result pages.
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Final weightIf not specified then the total weight of all ingredients will be used as the final weight of a recipe. To account for water evaporation or adsorption you can directly specify final weight by clicking on pencil icon in final weight row.
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Nutrition factsNutrition facts label and detailed nutrient analysis are displayed under each recipe. Hover above or click/tap on a nutrient in order to learn more about it. Hover or click/tap on an amount in order to view how each ingredient contributes to that total nutrient amount for recipe. If an ingredient does not specify nutrient amount then it won't contribute (or effectively contributes 0) to the nutrient total value.
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Nutrition calculator: computes nutrition value of a meal. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential aminoacids 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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