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Module 3 - Day 3 - Breakfast

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Extra firm tofu	8 ounce = 227 g	226.8 g	213
2	Parsley, fresh	0.25 cup chopped = 15 g	15 g	5.4
3	Basil, fresh	2 ounce = 57 g	56.7 g	13
4	Onions, raw	0.5 cup, chopped = 80 g	80 g	32
5	Diced green bell peppers by Meijer, Inc.	1 cup (8 oz) = 227 g	226.8 g	41
6	Tomatoes, raw	1 cup = 180 g	180 g	32
7	Spices, dried, oregano	2 tsp, leaves = 2 g	2 g	5.3
8	Spices, ground, sage	1 tsp = 1 g	0.7 g	2.2
9	Thyme, fresh	1 ounce = 28 g	28.35 g	29
10	Spices, ground, turmeric	1 tsp = 3 g	3 g	9.4
11	Tortilla, corn	2 large = 88 g	88 g	192
12	Beans, canned, mature seeds, all types, kidney	0.5 cup = 128 g	128 g	108
13	Salsa	4 tbsp = 56 g	56 g	20
14	Vegenaise better than mayo by Earth Island	1 tbsp = 14 g	14 g	80
15	Spinach, raw	1.5 cup = 45 g	45 g	10

Summary
Number of servings	1
Weight of ingredients	1150 g
Final weight ⓘ
Serving size	1150 g

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Module 3 - Day 3 - Breakfast

Nutrition Facts

Portion Size	1150 g

Amount Per Portion	792
Calories

% Daily Value *

Total Fat 25g	32 %

Saturated Fat 2.8g	14 %

Sodium 839mg	36 %

Total Carbohydrate 107g	39 %

Dietary Fiber 28g	100 %

Sugar 14g **

Protein 44g	88 %

Vitamin D 0mcg **	0 %

Calcium 1034mg	80 %

Iron 22mg	122 %

Potassium 1979mg **	42 %

* 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 3 - Breakfast nutrition facts and analysis per 1150 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	570.72 mcg	63 %
Carotene, alpha	182.2 mcg
Carotene, beta	6733.93 mcg
Cryptoxanthin, beta	27.86 mcg
Lutein + zeaxanthin	9805.15 mcg
Lycopene	4631.4 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.427 mg	36 %
Riboflavin [Vitamin B2]	0.472 mg	36 %
Niacin [Vitamin B3]	4.731 mg	30 %
Pantothenic acid [Vitamin B5]	0.633 mg	13 %
Vitamin B6	0.859 mg	51 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	261.36 mcg	65 %
Folate, food	261.36 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	125.2 mg	139 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	3.29 mg	22 %
Vitamin E, added	0 mg
Tocopherol, alpha	3.29 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0.05 mg
Tocopherol, gamma	1.64 mg
Tocotrienol, alpha	0.04 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	743 mcg	619 %
Vitamin K1 [Phylloquinone]	743 mcg
Dihydrophylloquinone	0 mcg
Betaine	47.1 mg
Choline	92.9 mg	17 %

Minerals
Nutrient	Amount	DV
Calcium	1033.55 mg	80 %
Copper	0.97 mg	108 %
Fluoride	0.9 mcg
Iron	21.96 mg	122 %
Magnesium	265.06 mg	63 %
Manganese	2.6 mg	113 %
Phosphorus	563.04 mg	45 %
Potassium	1979.22 mg	42 %
Selenium	7.86 mcg	14 %
Sodium	839.41 mg	36 %
Zinc	3.78 mg	34 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	43.83 g	88 %
Alanine	0.51 g
Arginine	0.632 g
Aspartic acid	1.312 g
Cystine	0.106 g
Glutamic acid	1.685 g
Glycine	0.466 g
Histidine	0.269 g	24 %
Hydroxyproline	0 g
Isoleucine	0.575 g	37 %
Leucine	0.943 g	27 %
Lysine	0.725 g	23 %
Methionine	0.146 g
Phenylalanine	0.595 g
Proline	0.583 g
Serine	0.575 g
Threonine	0.456 g	28 %
Tryptophan	0.18 g	44 %
Tyrosine	0.291 g
Valine	0.693 g	35 %
Phenylalanine + Tyrosine	0.886 g	33 %
Methionine + Cysteine	0.146 g	9 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	107.15 g	39 %
Fiber	28.17 g	101 %
Starch	11.39 g
Sugars	13.94 g
Fructose	1.14 g
Galactose	0.19 g
Glucose	1.69 g
Lactose	0 g
Maltose	0 g
Sucrose	3.28 g
Net carbs	78.98 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.11 g		0.00

Nutrient

Amount

32 %

14 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic acid

Cis-octadecenoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Eicosadienoic acid

Fatty acids, total trans-monoenoic

Sterols
Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	22.57 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	5.66 g
Caffeine	0 mg
Theobromine	0 mg
Water	507.3 g

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Module 3 - Day 3 - 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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