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Oatmeal Quinoa Breakfast Meal

Instructions
Add dry ingredients to Instant Pot, Add 8-10 cups of water, cook at pressure for 1 minute, natural release. Stir in raisins, nuts, chia, and flax

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Steel cut oats by Bob's Red Mill Natural Foods, Inc.	4 1/4 cup = 176 g	12.57 g	49
2	Quinoa, uncooked	1 cup = 170 g	12.14 g	45
3	Black beluga lentil by ZURSUN IDAHO HEIRLOOM	40 g	2.86 g	9.8
4	Organic green lentils	50 g	3.57 g	13
5	Raisins - Sun-Maid Organic Raisins	100 g	7.14 g	23
6	Organic mulberry berries by NAVITAS ORGANICS	100 g	7.14 g	26
7	Seeds, dried, chia seeds	100 g	7.14 g	35
8	Ground flax seeds	100 g	7.14 g	36
9	Nuts, english, walnuts	1 cup, chopped = 117 g	8.36 g	55
10	Seeds, dried, pumpkin and squash seed kernels	1 cup = 129 g	9.21 g	52
11	Brazil nuts	100 g	7.14 g	47

Summary
Number of servings	14
Weight of ingredients	1182 g
Final weight ⓘ	3500 g
Serving size	250 g

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Oatmeal Quinoa Breakfast Meal

Nutrition Facts

Portion Size	250 g

Amount Per Portion	389
Calories

% Daily Value *

Total Fat 21g	27 %

Saturated Fat 3.2g **	16 %

Sodium 7.7mg	0 %

Total Carbohydrate 40g	15 %

Dietary Fiber 11g	39 %

Sugar 11g **

Protein 13g **	26 %

Vitamin D 0mcg **	0 %

Calcium 127mg	10 %

Iron 4.1mg	23 %

Potassium 376mg **	8 %

* 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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Oatmeal Quinoa Breakfast Meal nutrition facts and analysis per 250 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	0.29 mcg	0 %
Carotene, alpha	0.09 mcg
Carotene, beta	2.8 mcg
Cryptoxanthin, beta	0.21 mcg
Lutein + zeaxanthin	27.36 mcg
Lycopene	0 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.185 mg	15 %
Riboflavin [Vitamin B2]	0.081 mg	6 %
Niacin [Vitamin B3]	1.391 mg	9 %
Pantothenic acid [Vitamin B5]	0.211 mg	4 %
Vitamin B6	0.124 mg	7 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	37.44 mcg	9 %
Folate, food	40.94 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	0.8 mg	1 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	1 mg	7 %
Vitamin E, added	0 mg
Tocopherol, alpha	1 mg
Tocopherol, beta	0.02 mg
Tocopherol, delta	0.24 mg
Tocopherol, gamma	5.52 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.01 mg
Vitamin K	1 mcg	1 %
Vitamin K1 [Phylloquinone]	0.9 mcg
Vitamin K2 [Menaquinone]	0.1 mcg
Dihydrophylloquinone	0 mcg
Betaine	76.5 mg
Choline	19.7 mg	4 %

Minerals
Nutrient	Amount	DV
Calcium	127.39 mg	10 %
Copper	0.51 mg	57 %
Iron	4.14 mg	23 %
Magnesium	142.46 mg	34 %
Manganese	1.146 mg	50 %
Phosphorus	311.24 mg	25 %
Potassium	376.39 mg	8 %
Selenium	143.18 mcg	260 %
Sodium	7.69 mg	0 %
Zinc	1.98 mg	18 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	12.75 g	26 %
Alanine	0.341 g
Arginine	0.968 g
Aspartic acid	0.685 g
Cystine	0.102 g
Glutamic acid	1.281 g
Glycine	0.389 g
Histidine	0.192 g	17 %
Isoleucine	0.288 g	19 %
Leucine	0.521 g	15 %
Lysine	0.311 g	10 %
Methionine	0.156 g
Phenylalanine	0.364 g
Proline	0.329 g
Serine	0.376 g
Threonine	0.244 g	15 %
Tryptophan	0.118 g	29 %
Tyrosine	0.207 g
Valine	0.348 g	18 %
Phenylalanine + Tyrosine	0.571 g	21 %
Methionine + Cysteine	0.156 g	10 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	40.43 g	15 %
Fiber	11.05 g	39 %
Starch	6.49 g
Sugars	10.56 g
Fructose	0.02 g
Galactose	0 g
Glucose	0.02 g
Lactose	0 g
Maltose	0 g
Sucrose	0.3 g
Net carbs	29.38 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
1.29 g	2.32 g	1.80

Nutrient

Amount

27 %

16 %

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

Uncosapentaenoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	7.27 mg
Campesterol	0.42 mg
Cholesterol	0 mg	0 %
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	1.22 g
Caffeine	0 mg
Theobromine	0 mg
Water	3.08 g

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Oatmeal Quinoa Breakfast Meal 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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