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Modified Superveggie

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Broccoli, without salt, drained, boiled, cooked	1 stalk, small (5" long) = 140 g	140 g	49
2	Cauliflower, without salt, drained, boiled, cooked	6 flowerets = 108 g	108 g	25
3	Onions, sauteed, yellow	130 g	130 g	160
4	Carrots, without salt, drained, boiled, cooked	1 carrot = 46 g	46 g	16
5	Celery, without salt, drained, boiled, cooked	2 stalks = 75 g	75 g	14
6	Garlic, cooked	3 clove = 9 g	9 g	13
7	Black beluga lentils by Target Stores	0.5 cup = 112 g	112 g	250
8	Apple cider vinegar by BRAGG	2 tbsp (15.0 ml) aprx = 30 g	30 g	0
9	Extra virgin olive oil by QO	3 tbsp (15.0 ml) aprx = 41 g	41.4 g	331
10	Iodized salt by LIDL	1 1/4 tsp = 2 g	1.5 g	0
11	Cumin ground by ROUNDY'S	1 tsp = 3 g	3.2 g	0
12	Tomatoes, diced, ripe, red, canned	1 cup = 245 g	245 g	44
13	Mushrooms, raw, shiitake	5 piece whole = 95 g	95 g	32

Summary
Number of servings	1
Weight of ingredients	1036 g
Final weight ⓘ
Serving size	1036 g

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Modified Superveggie

Nutrition Facts

Portion Size	1036 g

Amount Per Portion	934
Calories

% Daily Value *

Total Fat 57g	73 %

Saturated Fat 7.7g **	38 %

Sodium 1121mg	49 %

Total Carbohydrate 84g	31 %

Dietary Fiber 19g **	68 %

Sugar 13g **

Protein 33g	66 %

Vitamin D 0.4mcg **	2 %

Calcium 297mg **	23 %

Iron 5.9mg **	33 %

Potassium 1889mg **	40 %

* 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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Modified Superveggie nutrition facts and analysis per 1036 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	520.3 mcg	58 %
Carotene, alpha	1736.96 mcg
Carotene, beta	5375.99 mcg
Cryptoxanthin, beta	0 mcg
Lutein + zeaxanthin	2107.35 mcg
Lycopene	0 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.274 mg	23 %
Riboflavin [Vitamin B2]	0.569 mg	44 %
Niacin [Vitamin B3]	5.583 mg	35 %
Pantothenic acid [Vitamin B5]	3.405 mg	68 %
Vitamin B6	1.253 mg	74 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	242.44 mcg	61 %
Folate, food	245.04 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	149.5 mg	166 %
Vitamin D	0.38 mcg	2 %
Vitamin D2	0.38 mcg
Vitamin D3	0 mcg
Vitamin E (alpha-tocopherol)	3.73 mg	25 %
Vitamin E, added	0 mg
Tocopherol, alpha	3.73 mg
Tocopherol, beta	0.07 mg
Tocopherol, delta	2.04 mg
Tocopherol, gamma	7.68 mg
Tocotrienol, alpha	0.06 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	275.4 mcg	229 %
Vitamin K1 [Phylloquinone]	275.4 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.3 mg
Choline	118.7 mg	22 %

Minerals
Nutrient	Amount	DV
Calcium	296.66 mg	23 %
Copper	0.46 mg	51 %
Fluoride	27.5 mcg
Iodine	67 mcg	45 %
Iron	5.86 mg	33 %
Magnesium	109.68 mg	26 %
Manganese	1.085 mg	47 %
Phosphorus	367.99 mg	29 %
Potassium	1889.27 mg	40 %
Selenium	10.65 mcg	19 %
Sodium	1121.33 mg	49 %
Zinc	2.65 mg	24 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	33.29 g	67 %
Alanine	0.513 g
Arginine	0.709 g
Aspartic acid	1.274 g
Cystine	0.127 g
Glutamic acid	2.224 g
Glycine	0.41 g
Histidine	0.225 g	20 %
Isoleucine	0.376 g	24 %
Leucine	0.601 g	18 %
Lysine	0.562 g	18 %
Methionine	0.135 g
Phenylalanine	0.41 g
Proline	0.388 g
Serine	0.487 g
Threonine	0.449 g	27 %
Tryptophan	0.115 g	28 %
Tyrosine	0.243 g
Valine	0.507 g	26 %
Phenylalanine + Tyrosine	0.653 g	24 %
Methionine + Cysteine	0.135 g	9 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	84.03 g	31 %
Fiber	19.49 g	70 %
Starch	0.08 g
Sugars	12.92 g
Fructose	7.27 g
Galactose	0.64 g
Glucose	10.06 g
Lactose	0 g
Maltose	0 g
Sucrose	2.51 g
Net carbs	64.54 g

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	57.178 g	73 %
Saturated fatty acids	7.678 g	38 %
Butanoic acid	0 g
Decanoic acid	0 g
Docosanoic acid	0.046 g
Dodecanoic acid	0.003 g
Eicosanoic acid	0.045 g
Heptadecanoic acid	0 g
Hexadecanoic acid	1.518 g
Hexanoic acid	0 g
Octadecanoic acid	0.544 g
Octanoic acid	0 g
Pentadecanoic acid	0 g
Tetracosanoic acid	0 g
Tetradecanoic acid	0.004 g
Monounsaturated fatty acids	30.559 g
Docosenoic acid	0 g
Eicosenoic acid	0.039 g
Heptadecenoic acid	0.003 g
Hexadecenoic acid	0.014 g
Octadecenoic acid	2.902 g
Pentadecenoic acid	0 g
Tetradecenoic acid	0 g
Polyunsaturated fatty acids	11.842 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 g
Octadecadienoic acid	6.495 g
Octadecatetraenoic acid	0 g
Octadecatrienoic acid	1.207 g
Fatty acids, total trans	0 g

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0 mg
Campesterol	1.9 mg
Cholesterol	0 mg	0 %
Phytosterols	5.25 mg
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	5.71 g
Caffeine	0 mg
Nitrogen	0.34 g
Theobromine	0 mg
Water	763.72 g

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Modified Superveggie 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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