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Quiche- Diet/Veggie

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Chickpea flour by Bob's Red Mill Natural Foods, Inc.	1 1/4 cup = 30 g	30 g	120
2	Oat flour by Bob's Red Mill Natural Foods, Inc.	1 1/4 cup = 30 g	30 g	120
3	Butter, salted	0.66 tbsp = 9 g	9.37 g	67
4	Oil, cold pressed, flaxseed	0.33 tbsp = 4 g	4.49 g	40
5	Refined coconut oil by Target Stores	0.33 tbsp (15.0 ml) aprx = 5 g	4.55 g	39
6	Lite salt by Morton Salt, Inc.	1 1/4 tsp = 1 g	1.4 g	0
7	Egg, fresh, raw, whole	2 medium = 88 g	88 g	126
8	Potato starch by HODGSON MILL	0.5 tbsp = 6 g	6 g	20
9	Cheese, low fat, swiss	0.5 ounce = 14 g	14.17 g	25
10	Unsweetened pea protein powder by Bob's Red Mill Natural Foods, Inc.	0.5 1/4 cup = 14 g	13.5 g	50
11	Squash, raw, includes skin, zucchini, summer	0.5 cup, sliced = 57 g	56.5 g	9.6
12	Kale, raw	0.5 cup = 11 g	10.5 g	3.7
13	Spices, ground, nutmeg	0.25 tsp = 1 g	0.55 g	2.9
14	Parsley, fresh	0.1667 tbsp = 1 g	0.63 g	0.2
15	Basil, fresh	0.1334 tbsp, chopped = 0 g	0.35 g	0.1
16	Dill weed, fresh	0.5 sprigs = 0 g	0.1 g	0
17	Milk, reduced fat (2%)	0.5 cup = 122 g	122 g	61
18	Spinach, raw	0.5 cup = 15 g	15 g	3.5
19	Peppers, raw, red, sweet	0.25 cup, sliced = 23 g	23 g	6

Summary
Number of servings	1
Weight of ingredients	430 g
Final weight ⓘ
Serving size	430 g

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Quiche- Diet/Veggie

Nutrition Facts

Portion Size	430 g

Amount Per Portion	694
Calories

% Daily Value *

Total Fat 33g **	42 %

Saturated Fat 14g **	70 %

Cholesterol 362mg **	121 %

Sodium 704mg **	31 %

Total Carbohydrate 61g **	22 %

Dietary Fiber 10g **	36 %

Sugar 11g **

Protein 40g	80 %

Vitamin D 3.1mcg **	16 %

Calcium 451mg **	35 %

Iron 8.7mg **	48 %

Potassium 1480mg **	31 %

* 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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Quiche- Diet/Veggie nutrition facts and analysis per 430 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	453.26 mcg	50 %
Carotene, alpha	4.6 mcg
Carotene, beta	1650.48 mcg
Cryptoxanthin, beta	123.97 mcg
Lutein + zeaxanthin	4197.29 mcg
Lycopene	0 mcg
Retinol	310.48 mcg
Thiamin [Vitamin B1]	0.174 mg	14 %
Riboflavin [Vitamin B2]	0.761 mg	59 %
Niacin [Vitamin B3]	0.953 mg	6 %
Pantothenic acid [Vitamin B5]	1.6 mg	32 %
Vitamin B6	0.441 mg	26 %
Vitamin B12 [Cobalamin]	1.71 mcg	71 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	106.45 mcg	27 %
Folate, food	106.45 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	54.7 mg	61 %
Vitamin D	3.11 mcg	16 %
Vitamin D2	0 mcg
Vitamin D3	1.77 mcg
Vitamin E (alpha-tocopherol)	2.01 mg	13 %
Vitamin E, added	0 mg
Tocopherol, alpha	2.01 mg
Tocopherol, beta	0.04 mg
Tocopherol, delta	0.12 mg
Tocopherol, gamma	1.8 mg
Tocotrienol, alpha	0.09 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.05 mg
Vitamin K	130.5 mcg	109 %
Vitamin K1 [Phylloquinone]	130.4 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0.1 mcg
Betaine	15.7 mg
Choline	294.5 mg	54 %

Minerals
Nutrient	Amount	DV
Calcium	451.39 mg	35 %
Copper	0.13 mg	14 %
Fluoride	1.3 mcg
Iron	8.68 mg	48 %
Magnesium	60.35 mg	14 %
Manganese	0.405 mg	18 %
Phosphorus	430.34 mg	34 %
Potassium	1479.96 mg	31 %
Selenium	31.49 mcg	57 %
Sodium	704.38 mg	31 %
Zinc	2.6 mg	24 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	40.46 g	81 %
Alanine	0.729 g
Arginine	0.804 g
Aspartic acid	1.391 g
Cystine	0.26 g
Glutamic acid	1.7 g
Glycine	0.45 g
Histidine	0.321 g	28 %
Isoleucine	0.666 g	43 %
Leucine	1.069 g	31 %
Lysine	0.9 g	29 %
Methionine	0.358 g
Phenylalanine	0.674 g
Proline	0.522 g
Serine	0.928 g
Threonine	0.551 g	34 %
Tryptophan	0.167 g	41 %
Tyrosine	0.491 g
Valine	0.84 g	43 %
Phenylalanine + Tyrosine	1.165 g	43 %
Methionine + Cysteine	0.358 g	23 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	60.59 g	22 %
Fiber	10.45 g	37 %
Starch	0 g
Sugars	10.57 g
Fructose	1.36 g
Galactose	0.01 g
Glucose	1.44 g
Lactose	0 g
Maltose	0 g
Sucrose	0.06 g
Net carbs	50.14 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
2.55 g	2.26 g	0.88

Nutrient

Amount

42 %

70 %

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	9.62 mg
Campesterol	4.4 mg
Cholesterol	362.23 mg	121 %
Phytosterols	1.72 mg
Stigmasterol	1.35 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	2.52 g
Caffeine	0 mg
Theobromine	0 mg
Trans-Octadecadienoic acid	0.03 g
Water	284.59 g

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Quiche- Diet/Veggie 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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