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Module 3 - Day 3 - Dinner

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Soy milk	1.25 cup = 305 g	305 g	131
2	Chickpeas (garbanzo beans, bengal gram), with salt, boiled, cooked, mature seeds	0.5 cup = 82 g	82 g	134
3	Pickles, dill	0.25 cup = 39 g	38.75 g	4.7
4	Seaweed, dried, spirulina	1 tablespoon = 7 g	7 g	20
5	Spices, garlic powder	0.5 tsp = 2 g	1.55 g	5.1
6	Spices, onion powder	0.5 tsp = 1 g	1.2 g	4.1
7	Celery, raw	0.5 cup chopped = 51 g	50.5 g	7.1
8	Bread, whole-wheat, pita	1 pita, large (6-1/2" dia) = 64 g	64 g	168

Summary
Number of servings	1
Weight of ingredients	550 g
Final weight ⓘ
Serving size	550 g

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Module 3 - Day 3 - Dinner

Nutrition Facts

Portion Size	550 g

Amount Per Portion	475
Calories

% Daily Value *

Total Fat 8.5g	11 %

Saturated Fat 1.2g	6 %

Sodium 1041mg	45 %

Total Carbohydrate 79g	29 %

Dietary Fiber 13g	46 %

Sugar 18g

Protein 26g	52 %

Vitamin D 3.4mcg	17 %

Calcium 480mg	37 %

Iron 7.9mg	44 %

Potassium 1020mg	22 %

* 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.

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Module 3 - Day 3 - Dinner nutrition facts and analysis per 550 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	183.26 mcg	20 %
Carotene, alpha	0 mcg
Carotene, beta	199.51 mcg
Cryptoxanthin, beta	0.39 mcg
Lutein + zeaxanthin	253.94 mcg
Lycopene	0 mcg
Retinol	167.75 mcg
Thiamin [Vitamin B1]	0.608 mg	51 %
Riboflavin [Vitamin B2]	0.975 mg	75 %
Niacin [Vitamin B3]	4.662 mg	29 %
Pantothenic acid [Vitamin B5]	1.156 mg	23 %
Vitamin B6	0.489 mg	29 %
Vitamin B12 [Cobalamin]	2.59 mcg	108 %
Vitamin B12, added	2.59 mcg
Folate, DFE [Vitamin B9]	220.25 mcg	55 %
Folate, food	220.25 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	4.5 mg	5 %
Vitamin D	3.35 mcg	17 %
Vitamin E (alpha-tocopherol)	1.57 mg	10 %
Vitamin E, added	0 mg
Tocopherol, alpha	1.57 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0 mg
Tocopherol, gamma	0 mg
Tocotrienol, alpha	0.01 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	36.5 mcg	30 %
Vitamin K1 [Phylloquinone]	36.5 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.2 mg
Choline	134.6 mg	24 %

Minerals
Nutrient	Amount	DV
Calcium	480.29 mg	37 %
Copper	1.46 mg	162 %
Fluoride	2 mcg
Iron	7.94 mg	44 %
Magnesium	153.73 mg	37 %
Manganese	2.175 mg	95 %
Phosphorus	420.97 mg	34 %
Potassium	1019.94 mg	22 %
Selenium	39.44 mcg	72 %
Sodium	1040.72 mg	45 %
Zinc	3.36 mg	31 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	26.41 g	53 %
Alanine	0.87 g
Arginine	1.351 g
Aspartic acid	1.672 g
Cystine	0.297 g
Glutamic acid	4.003 g
Glycine	0.794 g
Histidine	0.433 g	38 %
Hydroxyproline	0 g
Isoleucine	0.791 g	51 %
Leucine	1.322 g	39 %
Lysine	0.9 g	29 %
Methionine	0.279 g
Phenylalanine	0.905 g
Proline	1.174 g
Serine	0.897 g
Threonine	0.676 g	41 %
Tryptophan	0.238 g	58 %
Tyrosine	0.562 g
Valine	0.859 g	44 %
Phenylalanine + Tyrosine	1.467 g	54 %
Methionine + Cysteine	0.279 g	18 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	79.28 g	29 %
Fiber	12.51 g	45 %
Starch	0 g
Sugars	18.43 g
Fructose	0.21 g
Galactose	0.24 g
Glucose	0.21 g
Lactose	0 g
Maltose	0 g
Sucrose	0.12 g
Net carbs	66.77 g

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	8.517 g	11 %
Saturated fatty acids	1.223 g	6 %
Butanoic acid	0 g
Decanoic acid	0 g
Docosanoic acid	0.001 g
Dodecanoic acid	0.002 g
Eicosanoic acid	0 g
Heptadecanoic acid	0 g
Hexadecanoic acid	1.095 g
Hexanoic acid	0 g
Octadecanoic acid	0.208 g
Octanoic acid	0 g
Pentadecanoic acid	0 g
Tetracosanoic acid	0 g
Tetradecanoic acid	0.013 g
Tridecanoic acid	0 g
Monounsaturated fatty acids	1.935 g
Cis-octadecenoic acid	0.004 g
Docosenoic acid	0 g
Eicosenoic acid	0.031 g
Heptadecenoic acid	0 g
Hexadecenoic acid	0.052 g
Octadecenoic acid	1.666 g
Pentadecenoic acid	0 g
Tetracosenoic cis acid	0 g
Tetradecenoic acid	0 g
Trans-octadecenoic acid	0 g
Polyunsaturated fatty acids	4.48 g
α-linolenic acid n-3 (ALA)	0 g
γ-linolenic acid n-6 (GLA)	0 g
Cis,cis-eicosadienoic n-6 acid	0 g
Docosahexaenoic n-3 acid (DHA)	0 g
Docosapentaenoic n-3 acid (DPA)	0 g
Eicosadienoic acid	0 g
Eicosapentaenoic n-3 acid (EPA)	0 g
Eicosatetraenoic acid	0.003 g
Octadecadienoic acid	3.488 g
Octadecatetraenoic acid	0 g
Octadecatrienoic acid	0.382 g
Fatty acids, total trans	0 g
Fatty acids, total trans-monoenoic	0 g

Sterols
Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	4.19 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	2.95 g
Caffeine	0 mg
Theobromine	0 mg
Water	429.93 g

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Module 3 - Day 3 - Dinner 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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