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Module 3 - Meal 2 - Lunch

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Mushrooms, raw, portabella	0.5 cup diced = 43 g	43 g	9.5
2	Lentils, raw	0.75 cup = 144 g	144 g	507
3	Onions, raw	0.5 cup, chopped = 80 g	80 g	32
4	Chard, raw, swiss	2 cup = 72 g	72 g	14
5	Carrots, raw	0.5 cup chopped = 64 g	64 g	26
6	Spices, onion powder	1 tsp = 2 g	2.4 g	8.2
7	Spices, garlic powder	1 tsp = 3 g	3.1 g	10
8	Minced garlic by MEMBER'S MARK	1 tsp = 5 g	5 g	5
9	Vegetable bouillon paste by The Hain Celestial Group, Inc.	1 tsp = 5 g	5 g	0
10	Tomatoes, year round average, raw, ripe, red	1 cup, chopped or sliced = 180 g	180 g	32
11	Soy milk	0.25 cup = 61 g	61 g	26

Summary
Number of servings	1
Weight of ingredients	660 g
Final weight ⓘ
Serving size	660 g

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Module 3 - Meal 2 - Lunch

Nutrition Facts

Portion Size	660 g

Amount Per Portion	670
Calories

% Daily Value *

Total Fat 3.4g	4 %

Saturated Fat 0.5g **	2 %

Sodium 605mg	26 %

Total Carbohydrate 124g	45 %

Dietary Fiber 23g **	82 %

Sugar 18g **

Protein 43g	86 %

Vitamin D 0.8mcg **	4 %

Calcium 233mg **	18 %

Iron 12mg **	67 %

Potassium 2288mg **	49 %

* 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 - Meal 2 - Lunch nutrition facts and analysis per 660 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	866.75 mcg	96 %
Carotene, alpha	2439.48 mcg
Carotene, beta	8771.58 mcg
Cryptoxanthin, beta	0 mcg
Lutein + zeaxanthin	8308.44 mcg
Lycopene	4632.04 mcg
Retinol	33.55 mcg
Thiamin [Vitamin B1]	1.499 mg	125 %
Riboflavin [Vitamin B2]	0.636 mg	49 %
Niacin [Vitamin B3]	8.054 mg	50 %
Pantothenic acid [Vitamin B5]	4.17 mg	83 %
Vitamin B6	1.328 mg	78 %
Vitamin B12 [Cobalamin]	0.54 mcg	22 %
Vitamin B12, added	0.52 mcg
Folate, DFE [Vitamin B9]	774.73 mcg	194 %
Folate, food	774.73 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	63.1 mg	70 %
Vitamin D	0.8 mcg	4 %
Vitamin D2	0.13 mcg
Vitamin D3	0 mcg
Vitamin E (alpha-tocopherol)	3.59 mg	24 %
Vitamin E, added	0 mg
Tocopherol, alpha	3.59 mg
Tocopherol, beta	0.03 mg
Tocopherol, delta	0 mg
Tocopherol, gamma	6.31 mg
Tocotrienol, alpha	0.07 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	630.4 mcg	525 %
Vitamin K1 [Phylloquinone]	629.6 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0.8 mcg
Betaine	3.6 mg
Choline	200.9 mg	37 %

Minerals
Nutrient	Amount	DV
Calcium	232.63 mg	18 %
Copper	1.64 mg	182 %
Fluoride	7 mcg
Iron	12.18 mg	68 %
Magnesium	175.73 mg	42 %
Manganese	2.761 mg	120 %
Phosphorus	619.79 mg	50 %
Potassium	2287.52 mg	49 %
Selenium	11.73 mcg	21 %
Sodium	604.51 mg	26 %
Zinc	6.15 mg	56 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	43.09 g	86 %
Alanine	1.711 g
Arginine	3.189 g
Aspartic acid	4.532 g
Cystine	0.55 g
Glutamic acid	7.015 g
Glycine	1.59 g
Histidine	1.123 g	98 %
Hydroxyproline	0 g
Isoleucine	1.783 g	115 %
Leucine	2.88 g	84 %
Lysine	2.781 g	90 %
Methionine	0.359 g
Phenylalanine	1.993 g
Proline	1.646 g
Serine	1.794 g
Threonine	1.576 g	97 %
Tryptophan	0.38 g	93 %
Tyrosine	1.035 g
Valine	1.991 g	102 %
Phenylalanine + Tyrosine	3.028 g	112 %
Methionine + Cysteine	0.359 g	23 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	124.32 g	45 %
Fiber	23.19 g	83 %
Starch	72.78 g
Sugars	18.4 g
Fructose	4.5 g
Galactose	0.01 g
Glucose	5.09 g
Lactose	0 g
Maltose	0.43 g
Sucrose	5.36 g
Net carbs	101.13 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
	0.06 g

Nutrient

Amount

4 %

2 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic 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

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0 mg
Campesterol	0.86 mg
Cholesterol	0 mg	0 %
Phytosterols	26.94 mg
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	7.43 g
Caffeine	0 mg
Theobromine	0 mg
Water	471.91 g

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Module 3 - Meal 2 - Lunch 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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