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Herby Fish with Wilted Greens, Mushrooms, and Brown Rice

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Oil, salad or cooking, olive	3 tablespoon = 41 g	20.25 g	179
2	Onions, raw, sweet	0.5 onion = 166 g	82.75 g	26
3	Mushrooms, raw, portabella	3 cup diced = 258 g	129 g	28
4	Garlic, raw	2 clove = 6 g	3 g	4.5
5	Kale, raw	4 cup = 84 g	42 g	15
6	Tomatoes, year round average, raw, ripe, red	1 medium whole (2-3/5" dia) = 123 g	61.5 g	11
7	Lemon juice, raw	0.5 lemon yields = 24 g	12 g	2.6
8	Salt, table	0.5 tsp = 3 g	1.5 g	0
9	Ground black pepper by MEMBER'S MARK	2 1/4 tsp = 1 g	0.7 g	0
10	Fish, raw, tilapia	16 ounce = 454 g	226.8 g	218
11	Rice, raw, long-grain, brown	1 cup = 185 g	92.5 g	339

Summary
Number of servings	2
Weight of ingredients	1344 g
Final weight ⓘ
Serving size	672 g

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Herby Fish with Wilted Greens, Mushrooms, and Brown Rice

Nutrition Facts

Portion Size	672 g

Amount Per Portion	824
Calories

% Daily Value *

Total Fat 28g	36 %

Saturated Fat 4.8g **	24 %

Cholesterol 113mg **	38 %

Sodium 749mg	33 %

Total Carbohydrate 88g	32 %

Dietary Fiber 8.3g **	30 %

Sugar 10g **

Protein 58g	116 %

Vitamin D 7.4mcg **	37 %

Calcium 171mg **	13 %

Iron 4.1mg **	23 %

Potassium 1801mg **	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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Herby Fish with Wilted Greens, Mushrooms, and Brown Rice nutrition facts and analysis per 672 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	127.05 mcg	14 %
Carotene, alpha	62.12 mcg
Carotene, beta	1483.89 mcg
Cryptoxanthin, beta	11.82 mcg
Lutein + zeaxanthin	2712.5 mcg
Lycopene	1582.39 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.782 mg	65 %
Riboflavin [Vitamin B2]	0.579 mg	45 %
Niacin [Vitamin B3]	21.659 mg	135 %
Pantothenic acid [Vitamin B5]	3.885 mg	78 %
Vitamin B6	1.261 mg	74 %
Vitamin B12 [Cobalamin]	3.64 mcg	152 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	149.57 mcg	37 %
Folate, food	168.6 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	57.1 mg	63 %
Vitamin D	7.42 mcg	37 %
Vitamin D2	0.39 mcg
Vitamin D3	7.03 mcg
Vitamin E (alpha-tocopherol)	5.06 mg	34 %
Vitamin E, added	0 mg
Tocopherol, alpha	5.06 mg
Tocopherol, beta	0.07 mg
Tocopherol, delta	0 mg
Tocopherol, gamma	0.71 mg
Tocotrienol, alpha	0.46 mg
Tocotrienol, beta	0.08 mg
Tocotrienol, delta	0.06 mg
Tocotrienol, gamma	1.24 mg
Vitamin K	187.1 mcg	156 %
Vitamin K1 [Phylloquinone]	184.8 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	2.3 mcg
Betaine	57.4 mg
Choline	153.9 mg	28 %

Minerals
Nutrient	Amount	DV
Calcium	170.96 mg	13 %
Copper	0.94 mg	104 %
Fluoride	1.4 mcg
Iron	4.09 mg	23 %
Magnesium	198.08 mg	47 %
Manganese	3.384 mg	147 %
Phosphorus	878.3 mg	70 %
Potassium	1800.82 mg	38 %
Selenium	135.84 mcg	247 %
Sodium	748.53 mg	33 %
Zinc	3.81 mg	35 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	57.89 g	116 %
Alanine	3.509 g
Arginine	3.751 g
Aspartic acid	6.445 g
Cystine	0.632 g
Glutamic acid	9.77 g
Glycine	2.945 g
Histidine	1.421 g	124 %
Isoleucine	2.629 g	169 %
Leucine	4.543 g	132 %
Lysine	4.667 g	150 %
Methionine	1.573 g
Phenylalanine	2.419 g
Proline	2.256 g
Serine	2.434 g
Threonine	2.646 g	162 %
Tryptophan	0.642 g	157 %
Tyrosine	1.9 g
Valine	2.833 g	145 %
Phenylalanine + Tyrosine	4.319 g	160 %
Methionine + Cysteine	1.573 g	101 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	87.84 g	32 %
Fiber	8.31 g	30 %
Starch	67.07 g
Sugars	10.36 g
Fructose	3.44 g
Galactose	0 g
Glucose	5.52 g
Lactose	0.02 g
Maltose	0 g
Sucrose	1.34 g
Net carbs	79.53 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.40 g	1.09 g	2.69

Nutrient

Amount

36 %

24 %

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

Trans-octadecatrienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0 mg
Campesterol	2.58 mg
Cholesterol	113.4 mg	38 %
Phytosterols	49.05 mg
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	7.14 g
Caffeine	0 mg
Theobromine	0 mg
Water	491.84 g

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Herby Fish with Wilted Greens, Mushrooms, and Brown Rice 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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