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Kitchen sink smoothie

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Orange, raw	1 fruit = 154 g	154 g	72
2	Blueberries, raw	50 berries = 68 g	68 g	39
3	Strawberries, raw	5 large (1-3/8" dia) = 90 g	90 g	29
4	Rolled oats whole grain by Bob's Red Mill Natural Foods, Inc.	2 1/3 cup = 64 g	64 g	260
5	Seeds, dried, chia seeds	50 g	50 g	243
6	Yogurt, CHOBANI, plain, nonfat, Greek	170 g	170 g	92
7	Beet greens, raw	1.5 cup = 57 g	57 g	13
8	Broccoli, raw	1 stalk = 151 g	151 g	51
9	Creatine Monohydrate	1 serving = 5 g	5 g	0
10	Carrots, raw	1 cup chopped = 128 g	128 g	52
11	Spinach, raw	1 ounce = 28 g	28.35 g	6.5
12	Beverages, Protein powder whey based	0.33 cup = 32 g	32 g	113

Summary
Number of servings	1
Weight of ingredients	997 g
Final weight ⓘ
Serving size	997 g

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Analyze nutritional composition per ingredient

Kitchen sink smoothie

Nutrition Facts

Portion Size	997 g

Amount Per Portion	970
Calories

% Daily Value *

Total Fat 23g	29 %

Saturated Fat 2.5g	12 %

Cholesterol 15mg	5 %

Sodium 412mg	18 %

Total Carbohydrate 136g	49 %

Dietary Fiber 42g	150 %

Sugar 35g **

Protein 68g	136 %

Vitamin D 0mcg **	0 %

Calcium 972mg	75 %

Iron 11mg	61 %

Potassium 2520mg **	54 %

* 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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Kitchen sink smoothie nutrition facts and analysis per 997 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	1448.57 mcg	161 %
Carotene, alpha	4506.96 mcg
Carotene, beta	15044.83 mcg
Cryptoxanthin, beta	180.15 mcg
Lutein + zeaxanthin	7037.45 mcg
Lycopene	1.28 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.956 mg	80 %
Riboflavin [Vitamin B2]	1.27 mg	98 %
Niacin [Vitamin B3]	8.5 mg	53 %
Pantothenic acid [Vitamin B5]	3.336 mg	67 %
Vitamin B6	0.919 mg	54 %
Vitamin B12 [Cobalamin]	0.78 mcg	32 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	265.44 mcg	66 %
Folate, food	289.94 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	310.1 mg	345 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	4.63 mg	31 %
Vitamin E, added	0 mg
Tocopherol, alpha	4.63 mg
Tocopherol, beta	0.05 mg
Tocopherol, delta	0.03 mg
Tocopherol, gamma	0.62 mg
Tocotrienol, alpha	0.08 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.05 mg
Vitamin K	550.3 mcg	459 %
Vitamin K1 [Phylloquinone]	550.3 mcg
Dihydrophylloquinone	0 mcg
Betaine	30.1 mg
Biotin [Vitamin B7]	0 mcg	0 %
Choline	139 mg	25 %

Minerals
Nutrient	Amount	DV
Calcium	972.19 mg	75 %
Copper	0.91 mg	101 %
Fluoride	8.1 mcg
Iodine	0 mcg	0 %
Iron	10.69 mg	59 %
Magnesium	370.45 mg	88 %
Manganese	2.914 mg	127 %
Phosphorus	1085.76 mg	87 %
Potassium	2519.59 mg	54 %
Selenium	42.03 mcg	76 %
Sodium	411.77 mg	18 %
Zinc	5.92 mg	54 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	67.53 g	135 %
Alanine	1.51 g
Arginine	2.19 g
Aspartic acid	3.183 g
Cystine	0.487 g
Cysteine	0 g
Glutamic acid	6.903 g
Glycine	1.102 g
Histidine	0.925 g	81 %
Hydroxyproline	0 g
Isoleucine	1.592 g	103 %
Leucine	2.804 g	82 %
Lysine	2.326 g	75 %
Methionine	0.859 g
Phenylalanine	1.675 g
Proline	2.371 g
Serine	1.774 g
Threonine	1.556 g	95 %
Tryptophan	0.563 g	138 %
Tyrosine	1.306 g
Valine	1.937 g	99 %
Phenylalanine + Tyrosine	2.981 g	111 %
Methionine + Cysteine	0.859 g	55 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	135.53 g	49 %
Fiber	41.92 g	150 %
Starch	1.89 g
Sugars	34.61 g
Fructose	7.35 g
Galactose	0.03 g
Glucose	6.64 g
Lactose	4.35 g
Maltose	0.32 g
Sucrose	5.26 g
Net carbs	93.61 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
8.91 g	2.92 g	0.33

Nutrient

Amount

29 %

12 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetradecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Eicosadienoic acid

Sterols
Nutrient	Amount	DV
Cholesterol	15.32 mg	5 %
Phytosterols	25.32 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	11.88 g
Caffeine	0 mg
Theobromine	0 mg
Water	748.72 g

Source:

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Kitchen sink smoothie 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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