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Recipe nameMeal
Number of servings1
Final weight, g

Broccoli, no added fat, cooked, fresh300 g105delete
Kale, no added fat, cooked, fresh100 g38delete
Fish, dry heat, cooked, wild, coho, salmon700 g973delete
Almonds, unsalted25 g152delete
Egg, boiled or poached , whole100 g143delete
Yogurt, plain, whole milk200 g122delete
Lentils, no added fat, from dried50 g58delete
Rice, raw, medium-grain, brown100 g362delete


Nutrition Facts
Portion Size1575 g
Amount Per Portion1952
% Daily Value *
Total Fat 65g 83 %
   Saturated Fat 17g 85 %
Cholesterol 783mg 261 %
Sodium 1407mg 61 %
Total Carbohydrate 127g 46 %
   Dietary Fiber 23g 82 %
   Sugar 18g **
Protein 213g 426 %
Vitamin D 84mcg 420 %
Calcium 1140mg 88 %
Iron 14mg 78 %
Potassium 5468mg 116 %
* 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 nutrition facts and analysis per 1575.00 g

NutrientAmount DV
Vitamin A, RAE 909 mcg101 %
  Carotene, alpha 75 mcg
  Carotene, beta 4003.75 mcg
  Cryptoxanthin, beta 39 mcg
  Lutein + zeaxanthin 11030.25 mcg
  Lycopene 0 mcg
  Retinol 571 mcg
Thiamin [Vitamin B1]1.434 mg120 %
Riboflavin [Vitamin B2]2.764 mg213 %
Niacin [Vitamin B3]64.65 mg404 %
Pantothenic acid [Vitamin B5]7.163 mg143 %
Vitamin B6 5.47 mg322 %
Vitamin B12 [Cobalamin]36.45 mcg1519 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]476.75 mcg119 %
  Folate, food 476.75 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]317.7 mg353 %
Vitamin D 83.5 mcg418 %
  Vitamin D3 79.1 mcg
Vitamin E (alpha-tocopherol) 16.69 mg111 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 16.69 mg
Vitamin K 737.7 mcg615 %
  Vitamin K1 [Phylloquinone]737.7 mcg
Choline 856.9 mg156 %

NutrientAmount DV
Calcium 1139.5 mg88 %
Copper 1.47 mg163 %
Iron 14.49 mg80 %
Magnesium 596.75 mg142 %
Manganese 3.876 mg169 %
Phosphorus 3375.75 mg270 %
Potassium 5467.5 mg116 %
Selenium 311.77 mcg567 %
Sodium 1407.25 mg61 %
Zinc 11.55 mg105 %

Proteins and Amino acids
NutrientAmount DV
Protein 212.64 g425 %
  Alanine 10.363 g
  Arginine 10.39 g
  Aspartic acid 17.509 g
  Cystine 1.848 g
  Glutamic acid 26.035 g
  Glycine 8.251 g
  Histidine 5.02 g439 %
  Isoleucine 7.885 g508 %
  Leucine 13.962 g407 %
  Lysine 15.364 g495 %
  Methionine 5.027 g
  Phenylalanine 6.792 g
  Proline 6.155 g
  Serine 7.087 g
  Threonine 7.471 g458 %
  Tryptophan 1.937 g474 %
  Tyrosine 5.825 g
  Valine 8.896 g454 %
  Phenylalanine + Tyrosine 12.617 g468 %
  Methionine + Cysteine 5.027 g324 %

NutrientAmount DV
Carbohydrate 126.75 g46 %
  Fiber 22.5 g80 %
  Sugars 17.94 g
  Net carbs 104.25 g

Fats and Fatty Acids

Omega-3Omega-6 Omega-6 / Omega-3 ratio
7.48 g0.00

NutrientAmount DV
Fat 65.21 g84 %
  Saturated fatty acids 16.898 g84 %
    Butanoic acid 0.196 g
    Decanoic acid 0.192 g
    Dodecanoic acid 0.23 g
    Hexadecanoic acid 10.578 g
    Hexanoic acid 0.132 g
    Octadecanoic acid 2.86 g
    Octanoic acid 0.088 g
    Tetradecanoic acid 1.796 g
  Monounsaturated fatty acids 26.056 g
    Docosenoic acid 1.071 g
    Eicosenoic acid 1.958 g
    Hexadecenoic acid 2.324 g
    Octadecenoic acid 20.36 g
  Polyunsaturated fatty acids 16.571 g
    Docosahexaenoic n-3 acid (DHA) 4.664 g
    Docosapentaenoic n-3 acid (DPA) 0.007 g
    Eicosapentaenoic n-3 acid (EPA) 2.807 g
    Eicosatetraenoic acid 0.345 g
    Octadecadienoic acid 6.938 g
    Octadecatetraenoic acid 0.364 g
    Octadecatrienoic acid 1.187 g

NutrientAmount DV
Cholesterol 783 mg261 %

NutrientAmount DV
Alcohol, ethyl 0 g
Ash 10.37 g
Caffeine 0 mg
Theobromine 0 mg
Water 1154.27 g


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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 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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