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Daily nutritional requirements (4 days)

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Butter, without salt	3 tbsp = 43 g	10.65 g	76
2	Bulgur, dry	4 cup = 560 g	140 g	479
3	Chicken, raw, meat only, boneless, skinless, breast, broiler or fryers	1 kg = 1000 g	250 g	300
4	Iodized salt by LIDL	24 1/4 tsp = 36 g	9 g	0
5	Mushrooms, raw, white	400 g	100 g	22
6	Radishes, raw	4 medium (3/4" to 1" dia) = 18 g	4.5 g	0.7
7	Onions, raw, yellow	4 Onion = 572 g	143 g	54
8	Rice, unenriched, raw, medium-grain, white	2 cup = 390 g	97.5 g	351
9	Cheese, gouda	60 g	15 g	53
10	Egg, fresh, raw, whole	12 jumbo = 756 g	189 g	270
11	Carrots, raw	4 medium = 244 g	61 g	25
12	Beans, drained solids, canned, mature seeds, red, kidney	400 g	100 g	124
13	Spices, garlic powder	4 tsp = 12 g	3.1 g	10
14	Garlic, raw	4 clove = 12 g	3 g	4.5
15	Spices, paprika	4 tsp = 9 g	2.3 g	6.5
16	Spices, black, pepper	4 tsp, ground = 9 g	2.3 g	5.8
17	Spices, dried, oregano	4 tsp, leaves = 4 g	1 g	2.7
18	Fish, drained solids with bone, canned in oil, Atlantic, sardine	8 sardines = 96 g	24 g	50
19	Fish oil, cod liver	4 tbsp = 54 g	13.6 g	123
20	Bananas, raw	4 medium (7" to 7-7/8" long) = 472 g	118 g	105
21	Lamb, raw, ground	400 g	100 g	282
22	Raw pure honey	4 tbsp = 76 g	19 g	70
23	Pickles, sour, cucumber	8 small = 296 g	74 g	8.1
24	Yogurt, whole milk, plain	400 g	100 g	61
25	Lemon, raw	4 fruit = 260 g	65 g	19
26	Sliced bell peppers	400 g	100 g	26
27	Spinach, without salt, drained, boiled, cooked, chopped or leaf, frozen	400 g	100 g	34

Summary
Number of servings	4
Weight of ingredients	7380 g
Final weight ⓘ
Serving size	1845 g

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Daily nutritional requirements (4 days)

Nutrition Facts

Portion Size	1845 g

Amount Per Portion	2563
Calories

% Daily Value *

Total Fat 86g	110 %

Saturated Fat 32g **	160 %

Cholesterol 1123mg **	374 %

Sodium 5528mg	240 %

Total Carbohydrate 301g	109 %

Dietary Fiber 41g **	146 %

Sugar 47g **

Protein 155g	310 %

Vitamin D 39mcg **	195 %

Calcium 839mg **	65 %

Iron 18mg **	100 %

Potassium 4283mg **	91 %

* 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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Daily nutritional requirements (4 days) nutrition facts and analysis per 1845 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	5719.24 mcg	635 %
Carotene, alpha	2180.09 mcg
Carotene, beta	13033.01 mcg
Cryptoxanthin, beta	207.71 mcg
Lutein + zeaxanthin	17635.79 mcg
Lycopene	1.07 mcg
Retinol	4535.64 mcg
Thiamin [Vitamin B1]	1.228 mg	102 %
Riboflavin [Vitamin B2]	2.756 mg	212 %
Niacin [Vitamin B3]	46.485 mg	291 %
Pantothenic acid [Vitamin B5]	12.969 mg	259 %
Vitamin B6	4.155 mg	244 %
Vitamin B12 [Cobalamin]	7.33 mcg	305 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	404.42 mcg	101 %
Folate, food	404.42 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	215.4 mg	239 %
Vitamin D	39.4 mcg	197 %
Vitamin D2	0.2 mcg
Vitamin D3	5.2 mcg
Vitamin E (alpha-tocopherol)	9.63 mg	64 %
Vitamin E, added	0 mg
Tocopherol, alpha	9.63 mg
Tocopherol, beta	0.06 mg
Tocopherol, delta	0.15 mg
Tocopherol, gamma	1.84 mg
Tocotrienol, alpha	0.35 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.02 mg
Vitamin K	627.1 mcg	523 %
Vitamin K1 [Phylloquinone]	604.9 mcg
Vitamin K2 [Menaquinone]	21 mcg
Dihydrophylloquinone	1.2 mcg
Betaine	150.7 mg
Biotin [Vitamin B7]	0 mcg	0 %
Choline	976.6 mg	178 %

Minerals
Nutrient	Amount	DV
Calcium	839.17 mg	65 %
Copper	2.06 mg	229 %
Fluoride	20.1 mcg
Iodine	402.03 mcg	268 %
Iron	17.99 mg	100 %
Magnesium	598.84 mg	143 %
Manganese	7.703 mg	335 %
Phosphorus	2290.42 mg	183 %
Potassium	4283.38 mg	91 %
Selenium	173.56 mcg	316 %
Sodium	5527.63 mg	240 %
Zinc	15.59 mg	142 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	154.76 g	310 %
Alanine	8.234 g
Arginine	9.574 g
Aspartic acid	13.986 g
Cystine	2.165 g
Glutamic acid	25.933 g
Glycine	6.322 g
Histidine	4.64 g	406 %
Hydroxyproline	0 g
Isoleucine	7.118 g	459 %
Leucine	12.15 g	354 %
Lysine	11.671 g	376 %
Methionine	3.633 g
Phenylalanine	6.944 g
Proline	7.607 g
Serine	7.341 g
Threonine	6.368 g	390 %
Tryptophan	1.96 g	480 %
Tyrosine	5.368 g
Valine	8.511 g	434 %
Phenylalanine + Tyrosine	12.312 g	457 %
Methionine + Cysteine	3.633 g	234 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	301.28 g	110 %
Fiber	41.42 g	148 %
Starch	7.22 g
Sugars	47.2 g
Fructose	9.36 g
Galactose	0 g
Glucose	12.29 g
Lactose	0 g
Maltose	0.01 g
Sucrose	11.07 g
Net carbs	259.86 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
3.10 g	4.05 g	1.31

Nutrient

Amount

111 %

161 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic 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

Trans-octadecatrienoic acid

Uncosapentaenoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0.43 mg
Campesterol	2 mg
Cholesterol	1123.18 mg	374 %
Phytosterols	37.98 mg
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	19.11 g
Caffeine	0 mg
Theobromine	0 mg
Trans-Octadecadienoic acid	0.03 g
Water	1178.41 g

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Daily nutritional requirements (4 days) 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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