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Nutrition Calculator and Recipe Builder

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


Nutrition Facts
Portion Size1425 g
Amount Per Portion1533
% Daily Value *
Total Fat 62g 79 %
   Saturated Fat 16g 80 %
Cholesterol 783mg 261 %
Sodium 1287mg 56 %
Total Carbohydrate 41g 15 %
   Dietary Fiber 15g 54 %
   Sugar 17g
Protein 201g 402 %
Vitamin D 84mcg 420 %
Calcium 1097mg 84 %
Iron 11mg 61 %
Potassium 5016mg 107 %
* 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.
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Meal nutrition facts and analysis per 1425.00 g

NutrientAmount DV
Vitamin A, RAE 909 mcg101 %
  Carotene, alpha 75 mcg
  Carotene, beta 4001.25 mcg
  Cryptoxanthin, beta 39 mcg
  Lutein + zeaxanthin 11030.25 mcg
  Lycopene 0 mcg
  Retinol 571 mcg
Thiamin [Vitamin B1]0.941 mg78 %
Riboflavin [Vitamin B2]2.686 mg207 %
Niacin [Vitamin B3]59.842 mg374 %
Pantothenic acid [Vitamin B5]5.67 mg113 %
Vitamin B6 4.877 mg287 %
Vitamin B12 [Cobalamin]36.45 mcg1519 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]371.25 mcg93 %
  Folate, food 371.25 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]317 mg352 %
Vitamin D 83.5 mcg418 %
  Vitamin D3 79.1 mcg
Vitamin E (alpha-tocopherol) 16.63 mg111 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 16.63 mg
Vitamin K 736.9 mcg614 %
  Vitamin K1 [Phylloquinone]736.9 mcg
Choline 840.7 mg153 %

NutrientAmount DV
Calcium 1097 mg84 %
Copper 1.07 mg119 %
Iron 11.03 mg61 %
Magnesium 435.75 mg104 %
Manganese 0.133 mg6 %
Phosphorus 3022.25 mg242 %
Potassium 5016 mg107 %
Selenium 310.37 mcg564 %
Sodium 1286.75 mg56 %
Zinc 8.9 mg81 %

Proteins and Amino acids
NutrientAmount DV
Protein 200.65 g401 %
  Alanine 9.926 g
  Arginine 9.821 g
  Aspartic acid 16.807 g
  Cystine 1.757 g
  Glutamic acid 24.507 g
  Glycine 7.882 g
  Histidine 4.83 g423 %
  Isoleucine 7.567 g488 %
  Leucine 13.342 g389 %
  Lysine 15.078 g486 %
  Methionine 4.858 g
  Phenylalanine 6.405 g
  Proline 5.803 g
  Serine 6.699 g
  Threonine 7.196 g441 %
  Tryptophan 1.841 g451 %
  Tyrosine 5.544 g
  Valine 8.456 g432 %
  Phenylalanine + Tyrosine 11.949 g443 %
  Methionine + Cysteine 4.858 g313 %

NutrientAmount DV
Carbohydrate 40.57 g15 %
  Fiber 15.15 g54 %
  Sugars 17.04 g
  Net carbs 25.42 g

Fats and Fatty Acids

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

NutrientAmount DV
Fat 62.34 g80 %
  Saturated fatty acids 16.336 g82 %
    Butanoic acid 0.196 g
    Decanoic acid 0.192 g
    Dodecanoic acid 0.228 g
    Hexadecanoic acid 10.099 g
    Hexanoic acid 0.132 g
    Octadecanoic acid 2.809 g
    Octanoic acid 0.088 g
    Tetradecanoic acid 1.785 g
  Monounsaturated fatty acids 25.053 g
    Docosenoic acid 1.071 g
    Eicosenoic acid 1.957 g
    Hexadecenoic acid 2.313 g
    Octadecenoic acid 19.369 g
  Polyunsaturated fatty acids 15.525 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 5.952 g
    Octadecatetraenoic acid 0.364 g
    Octadecatrienoic acid 1.128 g

NutrientAmount DV
Cholesterol 783 mg261 %

NutrientAmount DV
Alcohol, ethyl 0 g
Ash 9.1 g
Caffeine 0 mg
Theobromine 0 mg
Water 1107.28 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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