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balanced without oatmeal

#	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	Spices, paprika	14 g	14 g	39
10	Cheese, 2% milkfat, lowfat, cottage	150 g	150 g	122
11	Seeds, flaxseed	10 g	10 g	53
12	Nuts, with salt added, dry roasted, almonds	30 g	30 g	179
13	Oil, salad or cooking, olive	14 g	14 g	124
14	Kefir, LIFEWAY, plain, lowfat	250 g	250 g	108
15	Mussels, raw	100 g	100 g	86
16	Sunflower oil	14 g	14 g	126

Summary
Number of servings	1
Weight of ingredients	1932 g
Final weight ⓘ
Serving size	1932 g

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balanced without oatmeal

Nutrition Facts

Portion Size	1932 g

Amount Per Portion	2143
Calories

% Daily Value *

Total Fat 109g	140 %

Saturated Fat 24g	120 %

Cholesterol 597mg	199 %

Sodium 1567mg	68 %

Total Carbohydrate 176g	64 %

Dietary Fiber 35g	125 %

Sugar 67g **

Protein 131g	262 %

Vitamin D 37mcg	185 %

Calcium 1288mg	99 %

Iron 18mg	100 %

Potassium 4932mg	105 %

* 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 (47.47%)

Protein (25.25%)

Carbs (27.27%)

balanced without oatmeal nutrition facts and analysis per 1932 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]	1.466 mg	122 %
Riboflavin [Vitamin B2]	3.728 mg	287 %
Niacin [Vitamin B3]	32.32 mg	202 %
Pantothenic acid [Vitamin B5]	8.64 mg	173 %
Vitamin B6	3.536 mg	208 %
Vitamin B12 [Cobalamin]	33.23 mcg	1385 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	525.31 mcg	131 %
Folate, food	525.31 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)	30.28 mg	202 %
Vitamin E, added	0 mg
Tocopherol, alpha	30.28 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	202.1 mcg	168 %
Vitamin K1 [Phylloquinone]	202 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0.1 mcg
Betaine	6.7 mg
Choline	714.2 mg	130 %

Minerals
Nutrient	Amount	DV
Calcium	1287.85 mg	99 %
Copper	1.78 mg	198 %
Fluoride	15.4 mcg
Iron	18.02 mg	100 %
Magnesium	682.82 mg	163 %
Manganese	3.761 mg	164 %
Phosphorus	2297.46 mg	184 %
Potassium	4932.29 mg	105 %
Selenium	223.37 mcg	406 %
Sodium	1567 mg	68 %
Zinc	12.54 mg	114 %

Proteins and Amino acids
Protein by amino acid Alanine (3.90%) Arginine (4.50%) Aspartic acid (7.41%) Cystine (1.00%) Glutamic acid (12.91%) Glycine (3.20%) Histidine (2.00%) Isoleucine (3.40%) Leucine (5.71%) Lysine (5.31%) Methionine (1.70%) Phenylalanine (3.20%) Proline (3.70%) Serine (3.50%) Threonine (3.30%) Tryptophan (0.80%) Tyrosine (2.40%) Valine (3.90%) Unspecified (28.13%)
Nutrient	Amount	DV
Protein	131.39 g	263 %
Alanine	5.168 g
Arginine	5.978 g
Aspartic acid	9.729 g
Cystine	1.342 g
Glutamic acid	16.953 g
Glycine	4.166 g
Histidine	2.575 g	225 %
Hydroxyproline	0.03 g
Isoleucine	4.412 g	284 %
Leucine	7.52 g	219 %
Lysine	7.018 g	226 %
Methionine	2.179 g
Phenylalanine	4.153 g
Proline	4.859 g
Serine	4.62 g
Threonine	4.274 g	262 %
Tryptophan	1.103 g	270 %
Tyrosine	3.211 g
Valine	5.166 g	264 %
Phenylalanine + Tyrosine	7.364 g	273 %
Methionine + Cysteine	3.521 g	227 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	176.03 g	64 %
Fiber	35.01 g	125 %
Starch	9.93 g
Sugars	67.43 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	141.02 g

Fats and Fatty Acids

Fatty acid by type

Saturated (24.00%)

Monounsaturated (52.00%)

Polyunsaturated (24.00%)

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

Nutrient

Amount

140 %

121 %

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	19.74 g
Caffeine	0 mg
Theobromine	0 mg
Water	1488.96 g

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balanced without oatmeal 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 without oatmeal

balanced without oatmeal

Calories by source

balanced without oatmeal nutrition facts and analysis per 1932 g

Protein by amino acid

Fatty acid by type