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Lunch

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Fish, raw, wild, Atlantic, salmon	4 oz = 113 g	113.4 g	161
2	Asparagus, drained, boiled, cooked	0.5 cup = 90 g	90 g	20
3	Mushrooms, raw, portabella	2 cup diced = 172 g	172 g	38

Summary
Number of servings	1
Weight of ingredients	375 g
Final weight ⓘ
Serving size	375 g

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Analyze nutritional composition per ingredient

Lunch

Nutrition Facts

Portion Size	375 g

Amount Per Portion	219
Calories

% Daily Value *

Total Fat 8g	10 %

Saturated Fat 1.2g	6 %

Cholesterol 62mg	21 %

Sodium 78mg	3 %

Total Carbohydrate 10g	4 %

Dietary Fiber 4g	14 %

Sugar 5.5g **

Protein 28g	56 %

Vitamin D 0.5mcg **	2 %

Calcium 39mg	3 %

Iron 2.3mg	13 %

Potassium 1383mg	29 %

* 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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Lunch nutrition facts and analysis per 375 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	58.61 mcg	7 %
Carotene, alpha	0 mcg
Carotene, beta	543.6 mcg
Cryptoxanthin, beta	0 mcg
Lutein + zeaxanthin	693.9 mcg
Lycopene	27 mcg
Retinol	13.61 mcg
Thiamin [Vitamin B1]	0.503 mg	42 %
Riboflavin [Vitamin B2]	0.78 mg	60 %
Niacin [Vitamin B3]	17.619 mg	110 %
Pantothenic acid [Vitamin B5]	4.051 mg	81 %
Vitamin B6	1.254 mg	74 %
Vitamin B12 [Cobalamin]	3.7 mcg	154 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	210.61 mcg	53 %
Folate, food	210.61 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	6.9 mg	8 %
Vitamin D	0.52 mcg	3 %
Vitamin D2	0.52 mcg
Vitamin D3	0 mcg
Vitamin E (alpha-tocopherol)	1.38 mg	9 %
Vitamin E, added	0 mg
Tocopherol, alpha	1.38 mg
Tocopherol, beta	0.02 mg
Tocopherol, delta	0 mg
Tocopherol, gamma	0.19 mg
Tocotrienol, alpha	0.03 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	48.6 mcg	40 %
Vitamin K1 [Phylloquinone]	45.5 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	3.1 mcg
Betaine	11.3 mg
Choline	60 mg	11 %

Minerals
Nutrient	Amount	DV
Calcium	39.47 mg	3 %
Copper	0.92 mg	102 %
Fluoride	19.7 mcg
Iron	2.26 mg	13 %
Magnesium	45.49 mg	11 %
Manganese	0.276 mg	12 %
Phosphorus	461.16 mg	37 %
Potassium	1383.34 mg	29 %
Selenium	78.87 mcg	143 %
Sodium	77.98 mg	3 %
Zinc	2.18 mg	20 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	28.29 g	57 %
Alanine	1.763 g
Arginine	1.576 g
Aspartic acid	3.184 g
Cystine	0.29 g
Glutamic acid	4.137 g
Glycine	1.336 g
Histidine	0.81 g	71 %
Isoleucine	1.251 g	81 %
Leucine	2.179 g	64 %
Lysine	2.378 g	77 %
Methionine	0.747 g
Phenylalanine	1.084 g
Proline	0.996 g
Serine	1.179 g
Threonine	1.244 g	76 %
Tryptophan	0.338 g	83 %
Tyrosine	0.835 g
Valine	1.403 g	72 %
Phenylalanine + Tyrosine	1.919 g	71 %
Methionine + Cysteine	0.747 g	48 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	10.36 g	4 %
Fiber	4.04 g	14 %
Starch	0 g
Sugars	5.47 g
Fructose	1.55 g
Galactose	0 g
Glucose	3.84 g
Lactose	0 g
Maltose	0 g
Sucrose	0.07 g
Net carbs	6.32 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
1.95 g	0.25 g	0.13

Nutrient

Amount

10 %

6 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic 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	3.44 mg
Cholesterol	62.37 mg	21 %
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	4.91 g
Caffeine	0 mg
Theobromine	0 mg
Water	320.7 g

Source:

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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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