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Module 3 - Day 3 - Dinner nutritional composition per ingredient

Whole recipe 1 serving

Amounts Daily values
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Nutrient	Soy milk	Chickpeas (garbanzo beans, bengal gram), with salt, boiled, cooked, mature seeds	Pickles, dill	Seaweed, dried, spirulina	Spices, garlic powder	Spices, onion powder	Celery, raw	Bread, whole-wheat, pita
Weight	305 g	82 g	38.75 g	7 g	1.55 g	1.20 g	50.50 g	64 g
Calories	131.15	134.48	4.65	20.3	5.13	4.09	7.07	167.68
Vitamins
Vitamin A, RAE	167.75 mcg	0.82 mcg	1.55 mcg	2.03 mcg	0 mcg	0 mcg	11.11 mcg	0 mcg
Carotene, alpha	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Carotene, beta	6.10 mcg	13.12 mcg	17.44 mcg	23.94 mcg	0 mcg	0 mcg	136.35 mcg	2.56 mcg
Cryptoxanthin, beta	0 mcg	0 mcg	0.39 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Lutein + zeaxanthin	0 mcg	0 mcg	77.11 mcg	0 mcg	0 mcg	0 mcg	142.91 mcg	33.92 mcg
Lycopene	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Retinol	167.75 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Thiamin	0.09 mg	0.10 mg	0.02 mg	0.17 mg	0.01 mg	0.01 mg	0.01 mg	0.22 mg
Riboflavin	0.56 mg	0.05 mg	0.02 mg	0.26 mg	0.00 mg	0.00 mg	0.03 mg	0.05 mg
Niacin	1.30 mg	0.43 mg	0.04 mg	0.90 mg	0.01 mg	0.00 mg	0.16 mg	1.82 mg
Pantothenic acid		0.23 mg		0.24 mg	0.01 mg	0.01 mg	0.12 mg	0.53 mg
Vitamin B6	0.10 mg	0.11 mg	0.01 mg	0.03 mg	0.03 mg	0.01 mg	0.04 mg	0.17 mg
Vitamin B12	2.59 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin B12, added	2.59 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Folate, DFE	27.45 mcg	141.04 mcg	3.10 mcg	6.58 mcg	0.73 mcg	0.77 mcg	18.18 mcg	22.40 mcg
Folate, food	27.45 mcg	141.04 mcg	3.10 mcg	6.58 mcg	0.73 mcg	0.77 mcg	18.18 mcg	22.40 mcg
Folic acid	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin C	0 mg	1.10 mg	0.80 mg	0.70 mg	0 mg	0.30 mg	1.60 mg	0 mg
Vitamin D	3.35 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg	0 mcg
Vitamin E (alpha-tocopherol)	0.34 mg	0.29 mg	0.05 mg	0.35 mg	0.01 mg	0 mg	0.14 mg	0.39 mg
Vitamin E, added	0 mg	0 mg	0 mg	0 mg	0 mg	0 mg	0 mg	0 mg
Tocopherol, alpha	0.34 mg	0.29 mg	0.05 mg	0.35 mg	0.01 mg	0 mg	0.14 mg	0.39 mg
Tocopherol, beta					0 mg	0 mg	0 mg
Tocopherol, delta					0 mg	0 mg	0 mg
Tocopherol, gamma					0 mg	0 mg	0 mg
Tocotrienol, alpha					0 mg	0 mg	0.01 mg
Tocotrienol, beta					0 mg	0 mg	0 mg
Tocotrienol, delta					0 mg	0 mg	0 mg
Tocotrienol, gamma					0 mg	0 mg	0 mg
Vitamin K	9.20 mcg	3.30 mcg	6.50 mcg	1.80 mcg	0 mcg	0 mcg	14.80 mcg	0.90 mcg
Vitamin K1	9.20 mcg	3.30 mcg	6.50 mcg	1.80 mcg	0 mcg	0 mcg	14.80 mcg	0.90 mcg
Dihydrophylloquinone					0 mcg	0 mcg	0 mcg
Betaine					0.10 mg	0 mg	0.10 mg
Choline	72 mg	35.10 mg	1.30 mg	4.60 mg	1 mg	0.50 mg	3.10 mg	17 mg
Minerals
Calcium	375.15 mg	40.18 mg	20.93 mg	8.40 mg	1.22 mg	4.61 mg	20.20 mg	9.60 mg
Copper	0.50 mg	0.29 mg	0.01 mg	0.43 mg	0.01 mg	0.01 mg	0.02 mg	0.19 mg
Fluoride							2 mcg
Iron	1.28 mg	2.37 mg	0.09 mg	2 mg	0.09 mg	0.05 mg	0.10 mg	1.96 mg
Magnesium	45.75 mg	39.36 mg	2.71 mg	13.65 mg	1.19 mg	1.36 mg	5.55 mg	44.16 mg
Manganese		0.84 mg		0.13 mg	0.01 mg	0.02 mg	0.05 mg	1.11 mg
Phosphorus	131.15 mg	137.76 mg	6.20 mg	8.26 mg	6.42 mg	3.86 mg	12.12 mg	115.20 mg
Potassium	372.10 mg	238.62 mg	43.40 mg	95.41 mg	18.49 mg	11.82 mg	131.30 mg	108.80 mg
Selenium	7.01 mcg	3.03 mcg	0 mcg	0.50 mcg	0.37 mcg	0.17 mcg	0.20 mcg	28.16 mcg
Sodium	143.35 mg	199.26 mg	313.10 mg	73.36 mg	0.93 mg	0.88 mg	40.40 mg	269.44 mg
Zinc	0.79 mg	1.25 mg	0.04 mg	0.14 mg	0.05 mg	0.05 mg	0.07 mg	0.97 mg
Proteins
Protein	7.93 g	7.27 g	0.19 g	4.02 g	0.26 g	0.12 g	0.35 g	6.27 g
Alanine		0.31 g		0.32 g	0.01 g	0.00 g	0.01 g	0.22 g
Arginine		0.69 g		0.29 g	0.05 g	0.02 g	0.01 g	0.29 g
Aspartic acid		0.85 g		0.41 g	0.03 g	0.01 g	0.06 g	0.32 g
Cystine		0.10 g		0.05 g	0.00 g	0.00 g	0.00 g	0.15 g
Glutamic acid		1.27 g		0.59 g	0.06 g	0.03 g	0.04 g	2.02 g
Glycine		0.30 g		0.22 g	0.01 g	0.00 g	0.01 g	0.25 g
Histidine		0.20 g		0.08 g	0.00 g	0.00 g	0.01 g	0.14 g
Hydroxyproline					0 g
Isoleucine		0.31 g		0.23 g	0.01 g	0.00 g	0.01 g	0.23 g
Leucine		0.52 g		0.35 g	0.01 g	0.00 g	0.02 g	0.43 g
Lysine		0.49 g		0.21 g	0.01 g	0.01 g	0.01 g	0.17 g
Methionine		0.10 g		0.08 g	0.00 g	0.00 g	0.00 g	0.10 g
Phenylalanine		0.39 g		0.19 g	0.01 g	0.00 g	0.01 g	0.30 g
Proline		0.30 g		0.17 g	0.02 g	0.01 g	0.01 g	0.67 g
Serine		0.37 g		0.21 g	0.01 g	0.00 g	0.01 g	0.30 g
Threonine		0.27 g		0.21 g	0.01 g	0.00 g	0.01 g	0.18 g
Tryptophan		0.07 g		0.07 g	0.00 g	0.00 g	0.01 g	0.10 g
Tyrosine		0.18 g		0.18 g	0.01 g	0.00 g	0.01 g	0.19 g
Valine		0.30 g		0.25 g	0.01 g	0.00 g	0.01 g	0.28 g
Fats
Fat	4.48 g	2.12 g	0.17 g	0.54 g	0.01 g	0.01 g	0.09 g	1.09 g
Saturated fatty acids	0.62 g	0.22 g	0.03 g	0.18 g	0.00 g	0.00 g	0.02 g	0.13 g
Butanoic acid	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 g	0 g
Docosanoic acid					0 g	0.00 g
Dodecanoic acid	0 g		0.00 g	0 g	0 g	0 g	0 g	0.00 g
Eicosanoic acid					0 g	0 g
Heptadecanoic acid					0 g	0 g
Hexadecanoic acid	0.46 g	0.18 g	0.03 g	0.17 g	0.00 g	0.00 g	0.02 g	0.24 g
Hexanoic acid	0 g		0 g	0 g	0 g	0 g	0 g	0 g
Octadecanoic acid	0.15 g	0.03 g	0.00 g	0.01 g	0.00 g	0 g	0.00 g	0.01 g
Octanoic acid	0 g		0 g	0 g	0 g	0 g	0 g	0 g
Pentadecanoic acid					0 g	0 g
Tetracosanoic acid					0 g	0 g
Tetradecanoic acid	0 g	0.00 g	0.00 g	0.01 g	0 g	0 g	0.00 g	0.00 g
Tridecanoic acid					0 g	0 g
Monounsaturated fatty acids	1.17 g	0.48 g	0.00 g	0.05 g	0.00 g	0.00 g	0.02 g	0.22 g
Cis-octadecenoic acid					0.00 g	0.00 g
Docosenoic acid	0 g		0 g	0 g	0 g	0 g	0 g	0 g
Eicosenoic acid	0.03 g		0 g	0 g	0 g	0 g	0 g	0 g
Heptadecenoic acid					0 g	0 g
Hexadecenoic acid	0 g	0.00 g	0 g	0.02 g	0 g	0 g	0.00 g	0.02 g
Octadecenoic acid	0.95 g	0.47 g	0.00 g	0.02 g	0.00 g	0.00 g	0.02 g	0.20 g
Pentadecenoic acid					0 g	0 g
Tetracosenoic cis acid					0 g	0 g
Tetradecenoic acid					0 g	0 g
Trans-octadecenoic acid					0 g	0 g
Polyunsaturated fatty acids	2.62 g	0.95 g	0.05 g	0.15 g	0.00 g	0.00 g	0.04 g	0.68 g
α-linolenic acid n-3 (ALA)					0 g	0 g
γ-linolenic acid n-6 (GLA)					0 g	0 g
Cis,cis-eicosadienoic n-6 acid					0 g	0 g
Docosahexaenoic n-3 acid (DHA)	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
Eicosadienoic acid					0 g	0 g
Eicosapentaenoic n-3 acid (EPA)	0 g		0 g	0 g	0 g	0 g	0 g	0 g
Eicosatetraenoic acid	0 g		0 g	0 g	0 g	0.00 g	0 g	0.00 g
Octadecadienoic acid	1.78 g	0.91 g	0.02 g	0.09 g	0.00 g	0.00 g	0.04 g	0.64 g
Octadecatetraenoic acid	0 g		0 g	0 g	0 g	0 g	0 g	0 g
Octadecatrienoic acid	0.23 g	0.04 g	0.03 g	0.06 g	0 g	0 g	0 g	0.03 g
Fatty acids, total trans		0 g		0 g	0 g	0 g	0 g
Fatty acids, total trans-monoenoic					0 g
Carbohydrates
Carbohydrate	15.01 g	22.48 g	0.77 g	1.67 g	1.13 g	0.95 g	1.50 g	35.77 g
Fiber	0.61 g	6.23 g	0.39 g	0.25 g	0.14 g	0.18 g	0.81 g	3.90 g
Starch							0 g
Sugars	11.13 g	3.94 g	0.50 g	0.22 g	0.04 g	0.08 g	0.68 g	1.84 g
Fructose					0 g	0.02 g	0.19 g
Galactose					0 g	0 g	0.24 g
Glucose					0 g	0.01 g	0.20 g
Lactose					0 g	0 g	0 g
Maltose					0 g	0 g	0 g
Sucrose					0.03 g	0.05 g	0.04 g
Sterols
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg	0 mg	0 mg	0 mg
Phytosterols					0.12 mg	1.04 mg	3.03 mg
Other
Alcohol, ethyl	0 g		0 g	0 g	0 g	0 g	0 g	0 g
Ash		0.75 g		0.44 g	0.05 g	0.05 g	0.38 g	1.28 g
Caffeine	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
Water	275.60 g	49.37 g	36.70 g	0.33 g	0.10 g	0.06 g	48.19 g	19.58 g

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Soy milk and Chickpeas (garbanzo beans, bengal gram), with salt, boiled, cooked, mature seeds and Pickles, dill and Seaweed, dried, spirulina and Spices, garlic powder and Spices, onion powder and Celery, raw and Bread, whole-wheat, pita 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. 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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