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Breakfast

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Nuts, almonds	14 almond	16.8 g	97
2	Blueberries, raw	0.5 cup	74 g	42
3	Blackberries, raw	1 cup	144 g	62
4	Carrots, raw, baby	8 medium	80 g	28
5	Oranges, navels, raw	1 fruit	140 g	69
6	Kale, raw	2 cup	42 g	15
7	Spinach, raw	2 cup	60 g	14
8	Broccoli, raw	2 cup chopped	182 g	62
9	Avocado, raw	0.5 fruit	75 g	120
10	Egg, hard-boiled, cooked, whole	1 large	50 g	78
11	Bread, multi-grain (includes whole-grain)	1 slice large	41 g	109

Summary
Number of servings	1
Weight of ingredients	905 g
Final weight ⓘ
Serving size	905 g

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Breakfast

Nutrition Facts

Portion Size	905 g

Amount Per Portion	695
Calories

% Daily Value *

Total Fat 29g	37 %

Saturated Fat 4.6g	23 %

Cholesterol 187mg	62 %

Sodium 419mg	18 %

Total Carbohydrate 93g	34 %

Dietary Fiber 33g	118 %

Sugar 38g

Protein 29g	58 %

Vitamin D 1.1mcg	6 %

Calcium 505mg	39 %

Iron 8.3mg	46 %

Potassium 2413mg	51 %

* 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.

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Calories by source

Fat (42.00%)

Protein (19.00%)

Carbs (39.00%)

Breakfast nutrition facts and analysis per 905 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	1105.65 mcg	123 %
Carotene, alpha	3086.9 mcg
Carotene, beta	10734.46 mcg
Cryptoxanthin, beta	201.56 mcg
Lutein + zeaxanthin	13616.46 mcg
Lycopene	0 mcg
Retinol	74 mcg
Thiamin [Vitamin B1]	0.629 mg	52 %
Riboflavin [Vitamin B2]	1.239 mg	95 %
Niacin [Vitamin B3]	7.972 mg	50 %
Pantothenic acid [Vitamin B5]	3.328 mg	67 %
Vitamin B6	1.158 mg	68 %
Vitamin B12 [Cobalamin]	0.56 mcg	23 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	487.63 mcg	122 %
Folate, food	487.63 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	348.1 mg	387 %
Vitamin D	1.1 mcg	6 %
Vitamin D3	1.1 mcg
Vitamin E (alpha-tocopherol)	11.76 mg	78 %
Vitamin E, added	0 mg
Tocopherol, alpha	11.76 mg
Tocopherol, beta	0.17 mg
Tocopherol, delta	1.55 mg
Tocopherol, gamma	3.39 mg
Tocotrienol, alpha	0.12 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.06 mg
Vitamin K	705 mcg	588 %
Vitamin K1 [Phylloquinone]	705 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	63 mg
Choline	255.6 mg	46 %

Minerals
Nutrient	Amount	DV
Calcium	505.04 mg	39 %
Copper	1.04 mg	116 %
Fluoride	2.4 mcg
Iron	8.26 mg	46 %
Magnesium	260.21 mg	62 %
Manganese	3.856 mg	168 %
Phosphorus	567.07 mg	45 %
Potassium	2412.53 mg	51 %
Selenium	36.78 mcg	67 %
Sodium	419.33 mg	18 %
Zinc	4.59 mg	42 %

Proteins and Amino acids
Protein by amino acid Alanine (3.79%) Arginine (5.89%) Aspartic acid (8.48%) Cystine (1.30%) Glutamic acid (15.87%) Glycine (3.29%) Histidine (2.00%) Isoleucine (3.29%) Leucine (5.39%) Lysine (3.99%) Methionine (1.40%) Phenylalanine (3.79%) Proline (4.59%) Serine (4.09%) Threonine (2.99%) Tryptophan (1.00%) Tyrosine (2.30%) Valine (3.99%) Unspecified (22.55%)
Nutrient	Amount	DV
Protein	29.23 g	58 %
Alanine	1.1 g
Arginine	1.72 g
Aspartic acid	2.475 g
Cystine	0.368 g
Glutamic acid	4.641 g
Glycine	0.979 g
Histidine	0.574 g	50 %
Isoleucine	0.974 g	63 %
Leucine	1.569 g	46 %
Lysine	1.177 g	38 %
Methionine	0.419 g
Phenylalanine	1.105 g
Proline	1.336 g
Serine	1.201 g
Threonine	0.867 g	53 %
Tryptophan	0.282 g	69 %
Tyrosine	0.667 g
Valine	1.171 g	60 %
Phenylalanine + Tyrosine	1.772 g	66 %
Methionine + Cysteine	0.787 g	51 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	93.18 g	34 %
Fiber	32.74 g	117 %
Starch	10.66 g
Sugars	38.27 g
Fructose	13.61 g
Galactose	0.11 g
Glucose	12.38 g
Lactose	0.61 g
Maltose	1.17 g
Sucrose	9.31 g
Net carbs	60.44 g

Fats and Fatty Acids

Fatty acid by type

Saturated (18.00%)

Monounsaturated (59.00%)

Polyunsaturated (23.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.02 g	2.07 g	94.09

Nutrient

Amount

37 %

23 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic 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

Octadecadienoic CLAs acid

Trans-octadecadienoic acid

Uncosapentaenoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	21.84 mg
Campesterol	0.84 mg
Cholesterol	186.5 mg	62 %
Phytosterols	39 mg
Stigmasterol	0.67 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	6.98 g
Caffeine	0 mg
Theobromine	0 mg
Water	745.03 g

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Breakfast 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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Breakfast

Breakfast

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Breakfast nutrition facts and analysis per 905 g

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