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Module 3- Day 2 - Breakfast

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Strawberries, raw	0.5 cup, sliced = 83 g	83 g	27
2	Blueberries, raw	0.5 cup = 74 g	74 g	42
3	Bananas, raw	0.5 cup, sliced = 75 g	75 g	67
4	Cereal, granola	1 cup = 111 g	111 g	468
5	Soy milk	1 cup = 244 g	244 g	105
6	Raw sunflower seeds	1 TBS (0.625 oz) = 18 g	17.72 g	101

Summary
Number of servings	1
Weight of ingredients	605 g
Final weight ⓘ
Serving size	605 g

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Module 3- Day 2 - Breakfast

Nutrition Facts

Portion Size	605 g

Amount Per Portion	810
Calories

% Daily Value *

Total Fat 26g	33 %

Saturated Fat 3.3g	16 %

Cholesterol 1.1mg	0 %

Sodium 231mg	10 %

Total Carbohydrate 131g	48 %

Dietary Fiber 18g	64 %

Sugar 55g

Protein 23g	46 %

Vitamin D 2.7mcg **	14 %

Calcium 438mg	34 %

Iron 6.3mg	35 %

Potassium 1223mg **	26 %

* 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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Module 3- Day 2 - Breakfast nutrition facts and analysis per 605 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	140.61 mcg	16 %
Carotene, alpha	19.86 mcg
Carotene, beta	58.31 mcg
Cryptoxanthin, beta	0 mcg
Lutein + zeaxanthin	267.11 mcg
Lycopene	0 mcg
Retinol	134.2 mcg
Thiamin [Vitamin B1]	0.496 mg	41 %
Riboflavin [Vitamin B2]	0.763 mg	59 %
Niacin [Vitamin B3]	4.107 mg	26 %
Pantothenic acid [Vitamin B5]	0.447 mg	9 %
Vitamin B6	0.632 mg	37 %
Vitamin B12 [Cobalamin]	2.18 mcg	91 %
Vitamin B12, added	2.07 mcg
Folate, DFE [Vitamin B9]	92.4 mcg	23 %
Folate, food	92.4 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	62.9 mg	70 %
Vitamin D	2.68 mcg	13 %
Vitamin E (alpha-tocopherol)	2.22 mg	15 %
Vitamin E, added	0 mg
Tocopherol, alpha	2.22 mg
Tocopherol, beta	0.02 mg
Tocopherol, delta	0.04 mg
Tocopherol, gamma	0.35 mg
Tocotrienol, alpha	0.05 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.05 mg
Vitamin K	35.7 mcg	30 %
Vitamin K1 [Phylloquinone]	35.7 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.4 mg
Choline	102.2 mg	19 %

Minerals
Nutrient	Amount	DV
Calcium	437.95 mg	34 %
Copper	0.81 mg	90 %
Fluoride	5.3 mcg
Iron	6.27 mg	35 %
Magnesium	175.31 mg	42 %
Manganese	0.772 mg	34 %
Phosphorus	535.39 mg	43 %
Potassium	1223.01 mg	26 %
Selenium	20.52 mcg	37 %
Sodium	231.33 mg	10 %
Zinc	3.09 mg	28 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	23.13 g	46 %
Alanine	0.08 g
Arginine	0.087 g
Aspartic acid	0.259 g
Cystine	0.018 g
Glutamic acid	0.262 g
Glycine	0.074 g
Histidine	0.076 g	7 %
Isoleucine	0.051 g	3 %
Leucine	0.112 g	3 %
Lysine	0.069 g	2 %
Methionine	0.017 g
Phenylalanine	0.072 g
Proline	0.059 g
Serine	0.067 g
Threonine	0.053 g	3 %
Tryptophan	0.016 g	4 %
Tyrosine	0.032 g
Valine	0.074 g	4 %
Phenylalanine + Tyrosine	0.104 g	4 %
Methionine + Cysteine	0.017 g	1 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	131.24 g	48 %
Fiber	18.21 g	65 %
Starch	4.09 g
Sugars	54.78 g
Fructose	9.35 g
Galactose	0 g
Glucose	9 g
Lactose	0 g
Maltose	0.01 g
Sucrose	2.26 g
Net carbs	113.03 g

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	25.908 g	33 %
Saturated fatty acids	3.268 g	16 %
Butanoic acid	0.002 g
Decanoic acid	0.01 g
Dodecanoic acid	0.081 g
Hexadecanoic acid	1.593 g
Hexanoic acid	0.001 g
Octadecanoic acid	0.468 g
Octanoic acid	0.011 g
Tetradecanoic acid	0.04 g
Monounsaturated fatty acids	6.309 g
Docosenoic acid	0 g
Eicosenoic acid	0.096 g
Hexadecenoic acid	0.04 g
Octadecenoic acid	6.02 g
Polyunsaturated fatty acids	6.565 g
Docosahexaenoic n-3 acid (DHA)	0 g
Docosapentaenoic n-3 acid (DPA)	0 g
Eicosapentaenoic n-3 acid (EPA)	0 g
Eicosatetraenoic acid	0.002 g
Octadecadienoic acid	5 g
Octadecatetraenoic acid	0 g
Octadecatrienoic acid	1.075 g
Fatty acids, total trans	0 g

Sterols
Nutrient	Amount	DV
Cholesterol	1.11 mg	0 %
Phytosterols	21.96 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	1.12 g
Caffeine	0 mg
Theobromine	0 mg
Water	417.8 g

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Module 3- Day 2 - 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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