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#	Ingredient	Amount	Weight per serving	Calories per serving
1	Oatmeal	50 g	50 g	62
2	semi-skimmed milk	2 100ml	200 g	96
3	Walnut chopped pieces	10 g	10 g	65
4	Bread, rye	2 slice, regular	64 g	166
5	Hummus, commercial	2 tbsp	30 g	71
6	Cucumber, raw, with peel	0.5 cup slices	52 g	7.8
7	Radishes, raw	3 small	6 g	1
8	Brussels sprouts, raw	0.2 cup	17.6 g	7.6
9	Orange juice, includes from concentrate, chilled	1 cup	249 g	122
10	Egg, whole, fried no added fat	2 egg	100 g	143
11	Potatoes, raw, flesh and skin, white	200 g	200 g	138
12	Asparagus, raw	200 g	200 g	40
13	Yogurt, low fat, plain	200 g	200 g	126
14	Bananas, raw, ripe and slightly ripe	1 Banana	115 g	112
15	Strawberries, raw	300 g	300 g	96
16	Bulgur, dry	60 g	60 g	205
17	Squash, raw, includes skin, zucchini, summer	100 g	100 g	17
18	Premium red bell peppers by FIRST STREET	50 g	50 g	17
19	Onions, raw, yellow	50 g	50 g	19
20	Cheese, feta	1 oz	28.35 g	75
21	Extra virgin olive oil by QO	1 tbsp aprx	13.8 g	110

Summary
Number of servings	1
Weight of ingredients	2096 g
Final weight ⓘ
Serving size	2096 g

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Nutrition Facts

Portion Size	2096 g

Amount Per Portion	1697
Calories

% Daily Value *

Total Fat 54g	69 %

Saturated Fat 16g **	80 %

Cholesterol 459mg **	153 %

Sodium 1419mg	62 %

Total Carbohydrate 249g	91 %

Dietary Fiber 37g **	132 %

Sugar 76g **

Protein 68g	136 %

Vitamin D 2.6mcg **	13 %

Calcium 1097mg **	84 %

Iron 15mg **	83 %

Potassium 4658mg **	99 %

* 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 (30.00%)

Protein (17.00%)

Carbs (53.00%)

Dzień pierwszy nutrition facts and analysis per 2096 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	347.78 mcg	39 %
Carotene, alpha	55.49 mcg
Carotene, beta	1216.6 mcg
Cryptoxanthin, alpha	0 mcg
Cryptoxanthin, beta	96.38 mcg
Lutein + zeaxanthin	4762.48 mcg
Lycopene	0 mcg
Retinol	271.44 mcg
cis-Lutein/Zeaxanthin	0 mcg
cis-Lycopene	0 mcg
cis-beta-Carotene	1.15 mcg
trans-Lycopene	0 mcg
trans-beta-Carotene	8.05 mcg
Thiamin [Vitamin B1]	1.514 mg	126 %
Riboflavin [Vitamin B2]	2.401 mg	185 %
Niacin [Vitamin B3]	13.929 mg	87 %
Pantothenic acid [Vitamin B5]	4.91 mg	98 %
Vitamin B6	2.08 mg	122 %
Vitamin B12 [Cobalamin]	3.31 mcg	138 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	527.59 mcg	132 %
Folate, food	449.99 mcg
Folic acid	37.76 mcg
Vitamin C [Ascorbic acid]	348.3 mg	387 %
Vitamin D	2.61 mcg	13 %
Vitamin D3	0.11 mcg
Vitamin E (alpha-tocopherol)	5.91 mg	39 %
Vitamin E, added	0 mg
Tocopherol, alpha	5.91 mg
Tocopherol, beta	0.14 mg
Tocopherol, delta	0.66 mg
Tocopherol, gamma	3.92 mg
Tocotrienol, alpha	0.06 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	147.4 mcg	123 %
Vitamin K1 [Phylloquinone]	147.4 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	4.8 mg
Biotin [Vitamin B7]	0 mcg	0 %
Choline	433.6 mg	79 %

Minerals
Nutrient	Amount	DV
Calcium	1097.01 mg	84 %
Copper	1.59 mg	177 %
Fluoride	71.5 mcg
Iodine	30 mcg	20 %
Iron	15.08 mg	84 %
Magnesium	424.64 mg	101 %
Manganese	5.25 mg	228 %
Phosphorus	1547.82 mg	124 %
Potassium	4658 mg	99 %
Selenium	74.44 mcg	135 %
Sodium	1419.09 mg	62 %
Zinc	10.09 mg	92 %

Proteins and Amino acids
Protein by amino acid Alanine (2.40%) Arginine (2.60%) Aspartic acid (6.60%) Cystine (0.80%) Glutamic acid (12.60%) Glycine (1.80%) Histidine (1.40%) Isoleucine (2.50%) Leucine (4.50%) Lysine (3.40%) Methionine (1.10%) Phenylalanine (2.70%) Proline (5.20%) Serine (3.20%) Threonine (2.10%) Tryptophan (0.60%) Tyrosine (2.00%) Valine (3.50%) Unspecified (41.00%)
Nutrient	Amount	DV
Protein	67.76 g	136 %
Alanine	1.657 g
Arginine	1.788 g
Aspartic acid	4.46 g
Cystine	0.552 g
Glutamic acid	8.504 g
Glycine	1.243 g
Histidine	0.92 g	80 %
Hydroxyproline	0.001 g
Isoleucine	1.687 g	109 %
Leucine	3.024 g	88 %
Lysine	2.279 g	73 %
Methionine	0.775 g
Phenylalanine	1.836 g
Proline	3.553 g
Serine	2.147 g
Threonine	1.422 g	87 %
Tryptophan	0.435 g	107 %
Tyrosine	1.379 g
Valine	2.346 g	120 %
Phenylalanine + Tyrosine	3.215 g	119 %
Methionine + Cysteine	1.327 g	86 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	249.1 g	91 %
Fiber	37 g	132 %
Starch	34.81 g
Sugars	75.83 g
Fructose	27.04 g
Galactose	0 g
Glucose	23.86 g
Lactose	0 g
Maltose	0.02 g
Sucrose	19.15 g
Net carbs	212.1 g

Fats and Fatty Acids

Fatty acid by type

Saturated (37.00%)

Monounsaturated (44.00%)

Polyunsaturated (19.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.27 g	2.45 g	9.08

Nutrient

Amount

70 %

79 %

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

Trans-octadecatrienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0.34 mg
Campesterol	0.17 mg
Cholesterol	459.23 mg	153 %
Phytosterols	98.87 mg
Stigmasterol	0.04 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	14.31 g
Caffeine	0 mg
Citric acid	392.15 mg
Fiber, insoluble	0.22 g
Fiber, soluble	0.22 g
Malic acid	424.35 mg
Nitrogen	0.14 g
Theobromine	0 mg
Water	1655.8 g

Source:

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Dzień pierwszy 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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