Printed from https://www.nutritionvalue.org Compare nutritional values Module 3 - Day 3 - Breakfast nutritional composition per ingredient
Nutrient Extra firm tofu Parsley, fresh Basil, fresh Onions, raw Diced green bell peppers by Meijer, Inc. Tomatoes, raw Spices, dried, oregano Spices, ground, sage Thyme, fresh Spices, ground, turmeric Tortilla, corn Beans, canned, mature seeds, all types, kidney Salsa Vegenaise better than mayo by Earth Island Spinach, raw Weight 226.80 g 15 g 56.70 g 80 g 226.80 g 180 g 2 g 0.70 g 28.35 g 3 g 88 g 128 g 56 g 14 g 45 g Calories 213.19 5.4 13.04 32 40.82 32.4 5.3 2.21 28.63 9.36 191.84 107.52 20.16 79.94 10.35 Vitamin A, RAE 63.15 mcg 149.69 mcg 0 mcg 75.60 mcg 1.70 mcg 2.06 mcg 67.47 mcg 0 mcg 0 mcg 211.05 mcg Carotene, alpha 0 mcg 0 mcg 0 mcg 181.80 mcg 0.40 mcg 0 mcg 0 mcg 0 mcg 0 mcg Carotene, beta 758.10 mcg 1781.48 mcg 0.80 mcg 808.20 mcg 20.14 mcg 24.39 mcg 808.24 mcg 0 mcg 0.88 mcg 2531.70 mcg Cryptoxanthin, beta 0 mcg 26.08 mcg 0 mcg 0 mcg 0.14 mcg 0.76 mcg 0 mcg 0.88 mcg 0 mcg Lutein + zeaxanthin 834.15 mcg 3203.49 mcg 3.20 mcg 221.40 mcg 37.90 mcg 13.27 mcg 0 mcg 2.64 mcg 5489.10 mcg Lycopene 0 mcg 0 mcg 0 mcg 4631.40 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Retinol 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Thiamin 0.01 mg 0.02 mg 0.04 mg 0.07 mg 0.00 mg 0.01 mg 0.01 mg 0.00 mg 0.08 mg 0.15 mg 0.04 mg Riboflavin 0.01 mg 0.04 mg 0.02 mg 0.03 mg 0.01 mg 0.00 mg 0.13 mg 0.00 mg 0.06 mg 0.07 mg 0.09 mg Niacin 0.20 mg 0.51 mg 0.09 mg 1.07 mg 0.09 mg 0.04 mg 0.52 mg 0.04 mg 1.32 mg 0.53 mg 0.33 mg Pantothenic acid 0.06 mg 0.12 mg 0.10 mg 0.02 mg 0.12 mg 0.02 mg 0.18 mg 0.03 mg Vitamin B6 0.01 mg 0.09 mg 0.10 mg 0.14 mg 0.02 mg 0.02 mg 0.10 mg 0.00 mg 0.19 mg 0.10 mg 0.09 mg Vitamin B12 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 22.80 mcg 38.56 mcg 15.20 mcg 27 mcg 4.74 mcg 1.92 mcg 12.76 mcg 0.60 mcg 4.40 mcg 46.08 mcg 87.30 mcg Folate, food 22.80 mcg 38.56 mcg 15.20 mcg 27 mcg 4.74 mcg 1.92 mcg 12.76 mcg 0.60 mcg 4.40 mcg 46.08 mcg 87.30 mcg Folic acid 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 0 mg 19.90 mg 10.20 mg 5.90 mg 24.70 mg 0 mg 0.20 mg 45.40 mg 0 mg 0 mg 1.50 mg 4.80 mg 0 mg 12.60 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin E (alpha-tocopherol) 0.11 mg 0.45 mg 0.02 mg 0.97 mg 0.37 mg 0.05 mg 0.13 mg 0.25 mg 0.03 mg 0.91 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 0.11 mg 0.45 mg 0.02 mg 0.97 mg 0.37 mg 0.05 mg 0.13 mg 0.25 mg 0.03 mg 0.91 mg Tocopherol, beta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, delta 0 mg 0 mg 0 mg 0.02 mg 0 mg 0.03 mg 0 mg Tocopherol, gamma 0.08 mg 0.09 mg 0 mg 0.49 mg 0.02 mg 0.88 mg 0.08 mg Tocotrienol, alpha 0 mg 0 mg 0.03 mg 0 mg 0.01 mg 0 mg Tocotrienol, beta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Vitamin K 246 mcg 235.20 mcg 0.30 mcg 14.20 mcg 12.40 mcg 12 mcg 0.40 mcg 0 mcg 5.20 mcg 217.30 mcg Vitamin K1 246 mcg 235.20 mcg 0.30 mcg 14.20 mcg 12.40 mcg 12 mcg 0.40 mcg 0 mcg 5.20 mcg 217.30 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Betaine 0.20 mg 0.10 mg 0.20 mg 0.30 mg 0.10 mg 46.20 mg Choline 1.90 mg 6.50 mg 4.90 mg 12.10 mg 0.60 mg 0.30 mg 1.50 mg 11.70 mg 44.70 mg 8.70 mg Calcium 532.97 mg 20.70 mg 100.36 mg 18.40 mg 20.41 mg 18 mg 31.94 mg 11.56 mg 114.82 mg 5.04 mg 71.28 mg 43.52 mg 0 mg 0 mg 44.55 mg Copper 0.02 mg 0.22 mg 0.03 mg 0.11 mg 0.01 mg 0.01 mg 0.16 mg 0.04 mg 0.14 mg 0.17 mg 0.06 mg Fluoride 0.90 mcg Iron 3.83 mg 0.93 mg 1.80 mg 0.17 mg 2.68 mg 0.49 mg 0.74 mg 0.20 mg 4.95 mg 1.65 mg 1.08 mg 1.50 mg 0.72 mg 0 mg 1.22 mg Magnesium 7.50 mg 36.29 mg 8 mg 19.80 mg 5.40 mg 3 mg 45.36 mg 6.24 mg 63.36 mg 34.56 mg 35.55 mg Manganese 0.02 mg 0.65 mg 0.10 mg 0.10 mg 0.02 mg 0.49 mg 0.59 mg 0.21 mg 0.40 mg Phosphorus 8.70 mg 31.75 mg 23.20 mg 43.20 mg 2.96 mg 0.64 mg 30.05 mg 8.97 mg 276.32 mg 115.20 mg 22.05 mg Potassium 83.10 mg 167.26 mg 116.80 mg 199.58 mg 426.60 mg 25.20 mg 7.49 mg 172.65 mg 62.40 mg 163.68 mg 303.36 mg 251.10 mg Selenium 0.01 mcg 0.17 mcg 0.40 mcg 0 mcg 0.09 mcg 0.03 mcg 0.19 mcg 5.37 mcg 1.15 mcg 0.45 mcg Sodium 13.61 mg 8.40 mg 2.27 mg 3.20 mg 0 mg 9 mg 0.50 mg 0.08 mg 2.55 mg 0.81 mg 39.60 mg 378.88 mg 269.92 mg 75.04 mg 35.55 mg Zinc 0.16 mg 0.46 mg 0.14 mg 0.31 mg 0.05 mg 0.03 mg 0.51 mg 0.14 mg 1.15 mg 0.59 mg 0.24 mg Protein 21.34 g 0.45 g 1.79 g 0.88 g 2.68 g 1.58 g 0.18 g 0.07 g 1.58 g 0.29 g 5.02 g 6.68 g 0 g 0 g 1.29 g Alanine 0.03 g 0.07 g 0.02 g 0.01 g 0.01 g 0.30 g 0.06 g Arginine 0.02 g 0.07 g 0.08 g 0.01 g 0.02 g 0.37 g 0.07 g Aspartic acid 0.04 g 0.17 g 0.07 g 0.02 g 0.06 g 0.84 g 0.11 g Cystine 0.00 g 0.02 g 0.00 g 0.00 g 0.00 g 0.06 g 0.02 g Glutamic acid 0.04 g 0.16 g 0.21 g 0.02 g 0.03 g 1.08 g 0.15 g Glycine 0.02 g 0.07 g 0.02 g 0.01 g 0.01 g 0.27 g 0.06 g Histidine 0.01 g 0.03 g 0.01 g 0.00 g 0.00 g 0.18 g 0.03 g Hydroxyproline 0 g 0 g 0 g Isoleucine 0.02 g 0.06 g 0.01 g 0.01 g 0.08 g 0.01 g 0.32 g 0.07 g Leucine 0.03 g 0.11 g 0.02 g 0.02 g 0.07 g 0.02 g 0.57 g 0.10 g Lysine 0.03 g 0.06 g 0.03 g 0.01 g 0.04 g 0.01 g 0.47 g 0.08 g Methionine 0.01 g 0.02 g 0.00 g 0.00 g 0.00 g 0.09 g 0.02 g Phenylalanine 0.02 g 0.07 g 0.02 g 0.01 g 0.02 g 0.40 g 0.06 g Proline 0.03 g 0.06 g 0.01 g 0.03 g 0.01 g 0.38 g 0.05 g Serine 0.02 g 0.06 g 0.02 g 0.01 g 0.01 g 0.42 g 0.05 g Threonine 0.02 g 0.06 g 0.02 g 0.01 g 0.04 g 0.01 g 0.25 g 0.06 g Tryptophan 0.01 g 0.02 g 0.01 g 0.00 g 0.03 g 0.01 g 0.08 g 0.02 g Tyrosine 0.01 g 0.04 g 0.01 g 0.01 g 0.01 g 0.16 g 0.05 g Valine 0.03 g 0.07 g 0.02 g 0.01 g 0.09 g 0.02 g 0.39 g 0.07 g Fat 10.68 g 0.12 g 0.36 g 0.08 g 0 g 0.36 g 0.09 g 0.09 g 0.48 g 0.10 g 2.51 g 0.77 g 0 g 9.00 g 0.18 g Saturated fatty acids 1.34 g 0.02 g 0.02 g 0.03 g 0 g 0.05 g 0.03 g 0.05 g 0.13 g 0.06 g 0.40 g 0.18 g 0 g 0.50 g 0.03 g Butanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Decanoic acid 0 g 0 g 0 g 0 g 0 g 0.01 g 0.01 g 0.03 g 0 g 0 g 0 g Docosanoic acid 0 g 0 g 0 g 0 g Dodecanoic acid 0 g 0 g 0 g 0 g 0.01 g 0.00 g 0.01 g 0 g 0 g 0 g 0 g Eicosanoic acid 0 g 0 g 0.00 g 0 g Heptadecanoic acid 0 g 0 g 0.01 g 0 g Hexadecanoic acid 0.01 g 0.02 g 0.03 g 0.04 g 0.02 g 0.02 g 0.08 g 0.01 g 0.36 g 0.12 g 0.02 g Hexanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecanoic acid 0.01 g 0.00 g 0.00 g 0.01 g 0.01 g 0.01 g 0.01 g 0 g 0.03 g 0.05 g 0.00 g Octanoic acid 0 g 0 g 0 g 0 g 0 g 0.01 g 0.01 g 0 g 0 g 0 g 0 g Pentadecanoic acid 0 g 0 g 0 g 0 g Tetracosanoic acid 0 g 0 g 0 g 0 g Tetradecanoic acid 0.00 g 0 g 0.00 g 0 g 0 g 0.01 g 0.01 g 0.01 g 0 g 0.01 g 0.01 g Tridecanoic acid 0 g 0 g 0 g Monounsaturated fatty acids 0.04 g 0.05 g 0.01 g 0.06 g 0.01 g 0.01 g 0.02 g 0.01 g 0.61 g 0.49 g 7 g 0.01 g Cis-octadecenoic acid 0.01 g 0.00 g 0.30 g Docosenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Heptadecenoic acid 0 g 0 g 0.01 g 0 g Hexadecenoic acid 0.00 g 0 g 0 g 0.00 g 0 g 0.00 g 0 g 0.00 g 0.02 g 0.00 g Octadecenoic acid 0.04 g 0.05 g 0.01 g 0.05 g 0.01 g 0.01 g 0.02 g 0.00 g 0.61 g 0.17 g 0.00 g Pentadecenoic acid 0 g 0 g 0 g 0 g Tetracosenoic cis acid 0 g 0 g Tetradecenoic acid 0 g 0 g 0.01 g 0 g Trans-octadecenoic acid 0 g 0.00 g 0 g Polyunsaturated fatty acids 0.02 g 0.22 g 0.01 g 0.15 g 0.03 g 0.01 g 0.15 g 0.02 g 1.25 g 0.34 g 1 g 0.07 g α-linolenic acid n-3 (ALA) 0.01 g 0 g 0.10 g γ-linolenic acid n-6 (GLA) 0 g 0 g 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0 g 0 g 0 g Docosahexaenoic n-3 acid (DHA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosadienoic acid 0 g 0 g 0 g 0 g Eicosapentaenoic n-3 acid (EPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecadienoic acid 0.02 g 0.04 g 0.01 g 0.14 g 0.01 g 0.00 g 0.02 g 0.02 g 1.22 g 0.14 g 0.01 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecatrienoic acid 0.00 g 0.18 g 0.00 g 0.01 g 0.01 g 0.01 g 0.13 g 0.00 g 0.03 g 0.10 g 0.06 g Fatty acids, total trans 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.00 g 0 g 0 g 0 g 0 g Fatty acids, total trans-monoenoic 0 g 0.00 g Carbohydrate 5.33 g 0.95 g 1.50 g 7.47 g 10.68 g 7 g 1.38 g 0.43 g 6.93 g 2.01 g 39.28 g 18.56 g 4 g 0 g 1.63 g Fiber 2.72 g 0.49 g 0.91 g 1.36 g 2.72 g 2.16 g 0.85 g 0.28 g 3.97 g 0.68 g 5.54 g 5.50 g 0 g 0 g 0.99 g Starch 0 g 11.39 g Sugars 0 g 0.13 g 0.17 g 3.39 g 0 g 4.73 g 0.08 g 0.01 g 0.10 g 0.77 g 2.37 g 2 g 0 g 0.19 g Fructose 0.01 g 1.03 g 0.02 g 0.01 g 0 g 0.07 g Galactose 0.15 g 0 g 0 g 0 g 0 g 0.04 g Glucose 0.01 g 1.58 g 0.04 g 0.01 g 0 g 0.05 g Lactose 0 g 0 g 0 g 0 g 0 g 0 g Maltose 0 g 0 g 0 g 0 g 0 g 0 g Sucrose 0 g 0.79 g 0.02 g 0.07 g 2.37 g 0.03 g Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Phytosterols 0.75 mg 12 mg 4.06 mg 1.71 mg 4.05 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 0.33 g 0.84 g 0.28 g 0.16 g 0.06 g 0.91 g 0.21 g 2.10 g 0.77 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Water 13.16 g 52.20 g 71.29 g 170.14 g 0.20 g 0.06 g 18.46 g 0.39 g 40.38 g 99.89 g 41.13 g
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Extra firm tofu and Parsley, fresh and Basil, fresh and Onions, raw and Diced green bell peppers by Meijer, Inc. and Tomatoes, raw and Spices, dried, oregano and Spices, ground, sage and Thyme, fresh and Spices, ground, turmeric and Tortilla, corn and Beans, canned, mature seeds, all types, kidney and Salsa and Vegenaise better than mayo by Earth Island and Spinach, raw food comparison.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
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Data from USDA National Nutrient Database.
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