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G.O.A.T.meal

Instructions
Boil water in a pot. Add everything but the oatmilk. Stir and let cook for a few minutes until water reduces and things look cooked. Add oatmilk and stir to cool and collect anything stuck to the bottom of the pot. Eat.

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Cereals, dry, QUAKER MultiGrain Oatmeal, QUAKER	0.5 cup (1 NLEA serving) = 40 g	40 g	134
2	Ground flax seeds	2 g	2 g	10
3	Chia seeds	2 g	2 g	10
4	Seeds, hulled, hemp seed	2 g	2 g	11
5	Cranberries, sweetened, dried	0.5 cup = 80 g	80 g	246
6	Cacao powder by WILDLY ORGANIC	2 g	2 g	5.1
7	Dates, medjool	6 date, pitted = 144 g	144 g	399
8	Spices, ground, nutmeg	1 g	1 g	5.3
9	Spices, ground, cinnamon	2 g	2 g	4.9
10	Bananas, raw	1 medium (7" to 7-7/8" long) = 118 g	118 g	105
11	Blueberries, frozen, wild	0.5 cup, frozen = 70 g	70 g	40
12	Water, generic, bottled	1 cup = 237 g	237 g	0
13	Homemade Oatmilk	1 serving = 171 g	171 g	44

Summary
Number of servings	1
Weight of ingredients	871 g
Final weight ⓘ
Serving size	871 g

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G.O.A.T.meal

Nutrition Facts

Portion Size	871 g

Amount Per Portion	1015
Calories

% Daily Value *

Total Fat 5.9g	8 %

Saturated Fat 1.1g **	6 %

Sodium 37mg	2 %

Total Carbohydrate 255g	93 %

Dietary Fiber 30g	107 %

Sugar 170g **

Protein 13g	26 %

Vitamin D 0mcg **	0 %

Calcium 221mg	17 %

Iron 4.8mg	27 %

Potassium 1799mg **	38 %

* 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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G.O.A.T.meal nutrition facts and analysis per 871 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	17.69 mcg	2 %
Carotene, alpha	30.92 mcg
Carotene, beta	210.27 mcg
Cryptoxanthin, beta	3.24 mcg
Lutein + zeaxanthin	270.95 mcg
Lycopene	0.3 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.348 mg	29 %
Riboflavin [Vitamin B2]	0.303 mg	23 %
Niacin [Vitamin B3]	6.314 mg	39 %
Pantothenic acid [Vitamin B5]	1.56 mg	31 %
Vitamin B6	1.003 mg	59 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	63.74 mcg	16 %
Folate, food	63.74 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	11.8 mg	13 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	2.4 mg	16 %
Vitamin E, added	0 mg
Tocopherol, alpha	2.4 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0.02 mg
Tocopherol, gamma	0.38 mg
Tocotrienol, alpha	0.07 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	13.2 mcg	11 %
Vitamin K1 [Phylloquinone]	13.2 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.8 mg
Choline	48.5 mg	9 %

Minerals
Nutrient	Amount	DV
Calcium	220.71 mg	17 %
Copper	0.94 mg	104 %
Fluoride	2.6 mcg
Iron	4.8 mg	27 %
Magnesium	213.36 mg	51 %
Manganese	3.428 mg	149 %
Phosphorus	351.58 mg	28 %
Potassium	1799.25 mg	38 %
Selenium	18.42 mcg	33 %
Sodium	37.47 mg	2 %
Zinc	3.33 mg	30 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	12.65 g	25 %
Alanine	0.193 g
Arginine	0.238 g
Aspartic acid	0.545 g
Cystine	0.091 g
Glutamic acid	0.693 g
Glycine	0.211 g
Histidine	0.154 g	13 %
Hydroxyproline	0 g
Isoleucine	0.127 g	8 %
Leucine	0.246 g	7 %
Lysine	0.168 g	5 %
Methionine	0.054 g
Phenylalanine	0.159 g
Proline	0.233 g
Serine	0.174 g
Threonine	0.121 g	7 %
Tryptophan	0.029 g	7 %
Tyrosine	0.062 g
Valine	0.19 g	10 %
Phenylalanine + Tyrosine	0.221 g	8 %
Methionine + Cysteine	0.054 g	3 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	254.51 g	93 %
Fiber	29.58 g	106 %
Starch	6.35 g
Sugars	169.67 g
Fructose	75.93 g
Galactose	0 g
Glucose	80.48 g
Lactose	0.06 g
Maltose	0.44 g
Sucrose	16.26 g
Net carbs	224.93 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.19 g	0.71 g	3.74

Nutrient

Amount

8 %

5 %

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

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Uncosapentaenoic acid

Fatty acids, total trans-monoenoic

Sterols
Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	20.02 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	5.1 g
Caffeine	0 mg
Theobromine	0 mg
Water	592.29 g

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G.O.A.T.meal 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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