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The Everyday Meal

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Lentils, without salt, boiled, cooked, mature seeds	2 cup	396 g	459
2	Quinoa, cooked	2 cup	370 g	444
3	Broccoli, raw	1 cup chopped	91 g	31
4	Spinach, raw	2 cup	60 g	14
5	Olive oil	2 tablespoon	28 g	252
6	Seeds, dried, pumpkin and squash seed kernels	20 g	20 g	112
7	Iodized salt by LIDL	2 1/4 tsp	3 g	0
8	Carrots, raw	1 cup chopped	128 g	52
9	Nuts, unblanched, dried, brazilnuts	1 kernel	5 g	33
10	Onions, unprepared, chopped, frozen	80 g	80 g	23
11	Cheese, shredded, parmesan	100 g	100 g	415

Summary
Weight of ingredients	1281 g
Final weight
Number of servings	1
Serving name	serving
Serving weight	1281 g

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The Everyday Meal

Nutrition Facts

Portion Size	1281 g

Amount Per Portion	1836
Calories

% Daily Value *

Total Fat 78g	100 %

Saturated Fat 26g **	130 %

Cholesterol 72mg **	24 %

Sodium 3087mg	134 %

Total Carbohydrate 191g	69 %

Dietary Fiber 52g **	186 %

Sugar 20g **

Protein 103g	206 %

Vitamin D 0.5mcg **	2 %

Calcium 1567mg **	121 %

Iron 25mg **	139 %

Potassium 3521mg **	75 %

* 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 (42.00%)

Protein (25.00%)

Carbs (33.00%)

The Everyday Meal nutrition facts and analysis per 1281 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	1609.21 mcg	179 %
Carotene, alpha	4473.51 mcg
Carotene, beta	14414.61 mcg
Cryptoxanthin, beta	1.11 mcg
Lutein + zeaxanthin	9134.11 mcg
Lycopene	1.28 mcg
Retinol	223 mcg
Thiamin [Vitamin B1]	1.412 mg	118 %
Riboflavin [Vitamin B2]	1.396 mg	107 %
Niacin [Vitamin B3]	9.415 mg	59 %
Pantothenic acid [Vitamin B5]	4.203 mg	84 %
Vitamin B6	1.812 mg	107 %
Vitamin B12 [Cobalamin]	1.4 mcg	58 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	1104.51 mcg	276 %
Folate, food	1104.51 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	114.6 mg	127 %
Vitamin D	0.5 mcg	2 %
Vitamin D3	0.5 mcg
Vitamin E (alpha-tocopherol)	12.36 mg	82 %
Vitamin E, added	0 mg
Tocopherol, alpha	12.36 mg
Tocopherol, beta	0.14 mg
Tocopherol, delta	0.53 mg
Tocopherol, gamma	12.16 mg
Tocotrienol, alpha	0.05 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.02 mg
Vitamin K	416.5 mcg	347 %
Vitamin K1 [Phylloquinone]	416.5 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	62.2 mg
Choline	284 mg	52 %

Minerals
Nutrient	Amount	DV
Calcium	1566.63 mg	121 %
Copper	2.3 mg	256 %
Fluoride	4.1 mcg
Iodine	134.01 mcg	89 %
Iron	24.54 mg	136 %
Magnesium	655.03 mg	156 %
Manganese	6.255 mg	272 %
Phosphorus	2444.91 mg	196 %
Potassium	3520.83 mg	75 %
Selenium	146.4 mcg	266 %
Sodium	3087.27 mg	134 %
Zinc	15.07 mg	137 %

Proteins and Amino acids
Protein by amino acid Alanine (3.79%) Arginine (6.81%) Aspartic acid (8.75%) Cystine (1.17%) Glutamic acid (18.87%) Glycine (3.40%) Histidine (3.21%) Isoleucine (4.67%) Leucine (8.07%) Lysine (7.49%) Methionine (1.95%) Phenylalanine (5.06%) Proline (7.39%) Serine (5.06%) Threonine (3.70%) Tryptophan (1.17%) Tyrosine (3.79%) Valine (5.64%)
Nutrient	Amount	DV
Protein	102.74 g	205 %
Essential Amino Acids
Histidine	3.414 g	299 %
Isoleucine	4.89 g	315 %
Leucine	8.516 g	248 %
Lysine	7.88 g	254 %
Methionine	2.05 g
Phenylalanine	5.336 g
Threonine	3.925 g	240 %
Tryptophan	1.272 g	312 %
Valine	5.978 g	305 %
Phenylalanine + Tyrosine	9.337 g	347 %
Methionine + Cysteine	3.268 g	211 %
Conditionally Essential Amino Acids
Arginine	7.199 g
Cystine	1.218 g
Glutamic acid	19.896 g
Glycine	3.628 g
Proline	7.795 g
Tyrosine	4.001 g
Nonessential Amino Acids
Alanine	4.058 g
Aspartic acid	9.232 g

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	190.6 g	69 %
Fiber	51.93 g	185 %
Starch	67.36 g
Sugars	19.52 g
Fructose	1.44 g
Galactose	0.06 g
Glucose	1.31 g
Lactose	0.19 g
Maltose	0.19 g
Sucrose	5.08 g
Net carbs	138.67 g

Fats and Fatty Acids

Fatty acid by type

Saturated (34.65%)

Monounsaturated (46.53%)

Polyunsaturated (18.81%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.08 g	5.32 g	70.01

Nutrient

Amount

100 %

128 %

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

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	3.2 mg
Campesterol	0.1 mg
Cholesterol	72 mg	24 %
Phytosterols	5.4 mg
Stigmasterol	0.3 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	16.92 g
Caffeine	0 mg
Serine	5.33 g
Theobromine	0 mg
Water	889.65 g

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The Everyday Meal 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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The Everyday Meal

The Everyday Meal

Calories by source

The Everyday Meal nutrition facts and analysis per 1281 g

Protein by amino acid

Fatty acid by type