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Module 3 - Day 3 - Lunch

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Quinoa, uncooked	0.5 cup = 85 g	85 g	313
2	Vegetable bouillon paste by The Hain Celestial Group, Inc.	1 tsp = 5 g	5 g	0
3	Sweet potato, with salt, flesh, baked in skin, cooked	1 cup (8 oz) = 227 g	226.8 g	204
4	Corn, drained solids, whole kernel, canned, yellow, sweet	0.5 cup = 82 g	82 g	55
5	Onions, raw, green	0.25 cup = 25 g	25 g	8
6	Beans, canned, mature seeds, black turtle	0.25 cup = 60 g	60 g	55
7	Diced green bell peppers by Meijer, Inc.	0.25 cup (8 oz) = 57 g	56.7 g	10
8	Cilantro, raw	0.25 cup = 4 g	4 g	0.9
9	Balsamic vinaigrette dressing by HOWIE'S	2 tbsp = 28 g	28 g	80
10	Lettuce, raw, green leaf	1 cup shredded = 36 g	36 g	5.4

Summary
Number of servings	1
Weight of ingredients	609 g
Final weight ⓘ
Serving size	609 g

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Module 3 - Day 3 - Lunch

Nutrition Facts

Portion Size	609 g

Amount Per Portion	731
Calories

% Daily Value *

Total Fat 15g	19 %

Saturated Fat 2g **	10 %

Sodium 1517mg	66 %

Total Carbohydrate 130g	47 %

Dietary Fiber 21g **	75 %

Sugar 20g **

Protein 24g	48 %

Vitamin D 0mcg **	0 %

Calcium 188mg	14 %

Iron 8.2mg	46 %

Potassium 2058mg **	44 %

* 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 - Lunch nutrition facts and analysis per 609 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	161.67 mcg	18 %
Carotene, alpha	6.36 mcg
Carotene, beta	1924.46 mcg
Cryptoxanthin, beta	25.33 mcg
Lutein + zeaxanthin	1650.1 mcg
Lycopene	0 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.707 mg	59 %
Riboflavin [Vitamin B2]	0.71 mg	55 %
Niacin [Vitamin B3]	6.172 mg	39 %
Pantothenic acid [Vitamin B5]	2.99 mg	60 %
Vitamin B6	1.179 mg	69 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	270.75 mcg	68 %
Folate, food	270.75 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	56.7 mg	63 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	4.44 mg	30 %
Vitamin E, added	0 mg
Tocopherol, alpha	4.44 mg
Tocopherol, beta	0.07 mg
Tocopherol, delta	0.31 mg
Tocopherol, gamma	4.29 mg
Tocotrienol, alpha	0.26 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.74 mg
Vitamin K	117.2 mcg	98 %
Vitamin K1 [Phylloquinone]	116.3 mcg
Vitamin K2 [Menaquinone]	0.9 mcg
Dihydrophylloquinone	0 mcg
Betaine	614.4 mg
Choline	124.7 mg	23 %

Minerals
Nutrient	Amount	DV
Calcium	188.33 mg	14 %
Copper	1.06 mg	118 %
Iron	8.22 mg	46 %
Magnesium	271.07 mg	65 %
Manganese	3.14 mg	137 %
Phosphorus	635.05 mg	51 %
Potassium	2058.47 mg	44 %
Selenium	9.35 mcg	17 %
Sodium	1516.72 mg	66 %
Zinc	4.12 mg	37 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	23.77 g	48 %
Alanine	1.061 g
Arginine	1.389 g
Aspartic acid	2.707 g
Cystine	0.306 g
Glutamic acid	3.052 g
Glycine	1.009 g
Histidine	0.593 g	52 %
Isoleucine	0.847 g	55 %
Leucine	1.551 g	45 %
Lysine	1.301 g	42 %
Methionine	0.443 g
Phenylalanine	1.084 g
Proline	1.268 g
Serine	1.083 g
Threonine	0.812 g	50 %
Tryptophan	0.296 g	73 %
Tyrosine	0.497 g
Valine	1.077 g	55 %
Phenylalanine + Tyrosine	1.581 g	59 %
Methionine + Cysteine	0.443 g	29 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	129.88 g	47 %
Fiber	21.12 g	75 %
Starch	66.99 g
Sugars	20.37 g
Fructose	1.43 g
Galactose	0 g
Glucose	1.65 g
Lactose	0 g
Maltose	7.15 g
Sucrose	8.37 g
Net carbs	108.76 g

Fats and Fatty Acids

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

Nutrient

Amount

19 %

10 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Docosatetraenoic acid

Eicosadienoic acid

Uncosapentaenoic acid

Sterols
Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	13.68 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	6.8 g
Caffeine	0 mg
Theobromine	0 mg
Water	355.64 g

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Module 3 - Day 3 - 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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