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balanced

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Buckwheat groats, dry, roasted	75 g	75 g	260
2	Yogurt, whole milk, plain, Greek	200 g	200 g	194
3	Bananas, raw	100 g	100 g	89
4	Apples, with skin, raw	75 g	75 g	39
5	Fish, raw, Atlantic, mackerel	200 g	200 g	410
6	Egg, fresh, raw, whole	100 g	100 g	143
7	Cabbage, raw, chinese (pe-tsai)	300 g	300 g	48
8	Carrots, raw	300 g	300 g	123
9	Cereals, Regular, Instant Oatmeal Organic, QUAKER	40 g	40 g	147
10	Spices, paprika	14 g	14 g	39
11	Cheese, 2% milkfat, lowfat, cottage	150 g	150 g	122
12	Seeds, flaxseed	10 g	10 g	53
13	Nuts, with salt added, dry roasted, almonds	30 g	30 g	179
14	Oil, salad or cooking, olive	14 g	14 g	124
15	Kefir, LIFEWAY, plain, lowfat	250 g	250 g	108
16	Mussels, raw	100 g	100 g	86

Summary
Weight of ingredients	1958 g
Final weight
Number of servings	1
Serving name	serving
Serving weight	1958 g

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balanced

Nutrition Facts

Portion Size	1958 g

Amount Per Portion	2163
Calories

% Daily Value *

Total Fat 98g	126 %

Saturated Fat 23g	115 %

Cholesterol 597mg	199 %

Sodium 1569mg	68 %

Total Carbohydrate 203g	74 %

Dietary Fiber 39g	139 %

Sugar 68g **

Protein 138g	276 %

Vitamin D 37mcg **	185 %

Calcium 1309mg	101 %

Iron 20mg	111 %

Potassium 5072mg	108 %

* 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 (42.42%)

Protein (26.26%)

Carbs (31.31%)

balanced nutrition facts and analysis per 1958 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	3744.57 mcg	416 %
Carotene, alpha	10542.3 mcg
Carotene, beta	29157.23 mcg
Cryptoxanthin, beta	883.29 mcg
Lutein + zeaxanthin	4176.31 mcg
Lycopene	3 mcg
Retinol	839.5 mcg
Thiamin [Vitamin B1]	1.758 mg	147 %
Riboflavin [Vitamin B2]	3.784 mg	291 %
Niacin [Vitamin B3]	32.632 mg	204 %
Pantothenic acid [Vitamin B5]	8.64 mg	173 %
Vitamin B6	3.584 mg	211 %
Vitamin B12 [Cobalamin]	33.23 mcg	1385 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	525.31 mcg	131 %
Folate, food	538.11 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	120.4 mg	134 %
Vitamin D	36.7 mcg	184 %
Vitamin D2	0 mcg
Vitamin D3	36.7 mcg
Vitamin E (alpha-tocopherol)	20.88 mg	139 %
Vitamin E, added	0 mg
Tocopherol, alpha	20.88 mg
Tocopherol, beta	0.21 mg
Tocopherol, delta	0.18 mg
Tocopherol, gamma	3.36 mg
Tocotrienol, alpha	0.7 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.02 mg
Vitamin K	201.1 mcg	168 %
Vitamin K1 [Phylloquinone]	201 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0.1 mcg
Betaine	6.7 mg
Choline	714.2 mg	130 %

Minerals
Nutrient	Amount	DV
Calcium	1308.65 mg	101 %
Copper	1.78 mg	198 %
Fluoride	15.4 mcg
Iron	19.7 mg	109 %
Magnesium	742.02 mg	177 %
Manganese	3.761 mg	164 %
Phosphorus	2487.06 mg	199 %
Potassium	5072.29 mg	108 %
Selenium	223.37 mcg	406 %
Sodium	1568.6 mg	68 %
Zinc	13.77 mg	125 %

Proteins and Amino acids
Protein by amino acid Alanine (3.80%) Arginine (4.30%) Aspartic acid (7.09%) Cystine (1.00%) Glutamic acid (12.29%) Glycine (3.00%) Histidine (1.90%) Isoleucine (3.20%) Leucine (5.49%) Lysine (5.09%) Methionine (1.60%) Phenylalanine (3.00%) Proline (3.50%) Serine (3.40%) Threonine (3.10%) Tryptophan (0.80%) Tyrosine (2.30%) Valine (3.70%) Unspecified (31.47%)
Nutrient	Amount	DV
Protein	137.79 g	276 %
Essential Amino Acids
Histidine	2.575 g	225 %
Isoleucine	4.412 g	284 %
Leucine	7.52 g	219 %
Lysine	7.018 g	226 %
Methionine	2.179 g
Phenylalanine	4.153 g
Threonine	4.274 g	262 %
Tryptophan	1.103 g	270 %
Valine	5.166 g	264 %
Phenylalanine + Tyrosine	7.364 g	273 %
Methionine + Cysteine	3.521 g	227 %
Conditionally Essential Amino Acids
Arginine	5.978 g
Cystine	1.342 g
Glutamic acid	16.953 g
Glycine	4.166 g
Proline	4.859 g
Tyrosine	3.211 g
Nonessential Amino Acids
Alanine	5.168 g
Aspartic acid	9.729 g
Hydroxyproline	0.03 g

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	202.83 g	74 %
Fiber	38.93 g	139 %
Starch	9.93 g
Sugars	67.83 g
Fructose	11.86 g
Galactose	2.48 g
Glucose	9.35 g
Lactose	15.05 g
Maltose	0.04 g
Sucrose	16.37 g
Net carbs	163.9 g

Fats and Fatty Acids

Fatty acid by type

Saturated (26.00%)

Monounsaturated (49.00%)

Polyunsaturated (25.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
5.74 g	6.03 g	1.05

Nutrient

Amount

125 %

117 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic 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

Trans-octadecatrienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	45.6 mg
Campesterol	5.7 mg
Cholesterol	596.5 mg	199 %
Phytosterols	80.44 mg
Stigmasterol	2.3 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	20.5 g
Caffeine	0 mg
Serine	4.62 g
Theobromine	0 mg
Water	1492.48 g

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balanced 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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balanced

balanced

Calories by source

balanced nutrition facts and analysis per 1958 g

Protein by amino acid

Fatty acid by type