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QUINOA ZUCCHINI BOATS

Instructions
https://lenasveganliving.ca/2023/03/21/quinoa-zucchini-boats/

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Squash, raw, includes skin, zucchini, summer	100 g	100 g	17
2	Quinoa, uncooked	30 g	30 g	110
3	Mushrooms, raw, shiitake	30 g	30 g	10
4	Sun-dried tomatoes	30 g	30 g	77
5	Extra virgin olive oil by GAEA	6 g	6 g	52
6	Pine nuts	7.5 g	7.5 g	50
7	Avocado, raw	2 slice	30 g	48
8	Arugula, raw	0.5 cup	10 g	2.5
9	Basil, raw	0.5 cup	12 g	2.8
10	Lemon juice, raw	1 wedge yields	5.9 g	1.3
11	Himalayan pink salt by LIDL	1 1/4 tsp	1.2 g	0

Summary
Number of servings	1
Weight of ingredients	263 g
Final weight ⓘ
Serving size	263 g

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QUINOA ZUCCHINI BOATS

Nutrition Facts

Portion Size	263 g

Amount Per Portion	372
Calories

% Daily Value *

Total Fat 19g	24 %

Saturated Fat 2.4g **	12 %

Sodium 510mg	22 %

Total Carbohydrate 46g	17 %

Dietary Fiber 10g **	36 %

Sugar 15g **

Protein 13g	26 %

Vitamin D 0.1mcg **	0 %

Calcium 105mg **	8 %

Iron 5.7mg **	32 %

Potassium 1773mg **	38 %

* 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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Calories by source

Fat (46.00%)

Protein (14.00%)

Carbs (40.00%)

QUINOA ZUCCHINI BOATS nutrition facts and analysis per 263 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	69.18 mcg	8 %
Carotene, alpha	7.2 mcg
Carotene, beta	817.7 mcg
Cryptoxanthin, beta	14.46 mcg
Lutein + zeaxanthin	3715.29 mcg
Lycopene	13770.6 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.344 mg	29 %
Riboflavin [Vitamin B2]	0.459 mg	35 %
Niacin [Vitamin B3]	5.449 mg	34 %
Pantothenic acid [Vitamin B5]	0.938 mg	19 %
Vitamin B6	0.603 mg	35 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	146.84 mcg	37 %
Folate, food	146.84 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	38.7 mg	43 %
Vitamin D	0.12 mcg	1 %
Vitamin D2	0.12 mcg
Vitamin D3	0 mcg
Vitamin E (alpha-tocopherol)	1.62 mg	11 %
Vitamin E, added	0 mg
Tocopherol, alpha	1.62 mg
Tocopherol, beta	0.02 mg
Tocopherol, delta	0.1 mg
Tocopherol, gamma	1.36 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	84.5 mcg	70 %
Vitamin K1 [Phylloquinone]	84.2 mcg
Vitamin K2 [Menaquinone]	0.3 mcg
Dihydrophylloquinone	0 mcg
Betaine	189.1 mg
Choline	69.5 mg	13 %

Minerals
Nutrient	Amount	DV
Calcium	104.89 mg	8 %
Copper	0.82 mg	91 %
Iron	5.74 mg	32 %
Magnesium	162.73 mg	39 %
Manganese	0.889 mg	39 %
Phosphorus	343.49 mg	27 %
Potassium	1773.08 mg	38 %
Selenium	6.31 mcg	11 %
Sodium	509.64 mg	22 %
Zinc	2.5 mg	23 %

Proteins and Amino acids
Protein by amino acid Alanine (2.30%) Arginine (3.39%) Aspartic acid (4.59%) Cystine (0.60%) Glutamic acid (7.09%) Glycine (2.40%) Histidine (1.30%) Isoleucine (1.80%) Leucine (2.99%) Lysine (2.69%) Methionine (1.00%) Phenylalanine (2.00%) Proline (2.40%) Serine (2.10%) Threonine (1.50%) Tyrosine (1.10%) Valine (2.20%) Unspecified (58.08%)
Nutrient	Amount	DV
Protein	12.61 g	25 %
Alanine	0.289 g
Arginine	0.425 g
Aspartic acid	0.577 g
Cystine	0.08 g
Glutamic acid	0.892 g
Glycine	0.297 g
Histidine	0.165 g	14 %
Isoleucine	0.228 g	15 %
Leucine	0.38 g	11 %
Lysine	0.337 g	11 %
Methionine	0.121 g
Phenylalanine	0.254 g
Proline	0.299 g
Serine	0.262 g
Threonine	0.195 g	12 %
Tryptophan	0.063 g	15 %
Tyrosine	0.135 g
Valine	0.275 g	14 %
Phenylalanine + Tyrosine	0.389 g	14 %
Methionine + Cysteine	0.201 g	13 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	45.78 g	17 %
Fiber	10.17 g	36 %
Starch	15.67 g
Sugars	15.33 g
Fructose	1.44 g
Galactose	0 g
Glucose	1.84 g
Lactose	0 g
Maltose	0 g
Sucrose	0.08 g
Net carbs	35.61 g

Fats and Fatty Acids

Fatty acid by type

Saturated (30.00%)

Monounsaturated (45.00%)

Polyunsaturated (25.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.07 g	0.03 g	0.41

Nutrient

Amount

24 %

12 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans-octadecadienoic acid

Uncosapentaenoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0 mg
Campesterol	0.6 mg
Cholesterol	0 mg	0 %
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	1.66 g
Caffeine	0 mg
Theobromine	0 mg
Water	177.7 g

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QUINOA ZUCCHINI BOATS recipe nutrition value and analysis. 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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QUINOA ZUCCHINI BOATS

QUINOA ZUCCHINI BOATS

Calories by source

QUINOA ZUCCHINI BOATS nutrition facts and analysis per 263 g

Protein by amino acid

Fatty acid by type