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Karen's diet

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Extra virgin olive oil by QO	1 ounce = 28 g	28.35 g	227
2	Onions, raw	1 cup, sliced = 115 g	115 g	46
3	Bread, made from home recipe or purchased at bakery, whole wheat	200 g	200 g	496
4	Lettuce, raw, green leaf	150 g	150 g	23
5	Carrots, raw	1 small (5-1/2" long) = 50 g	50 g	21
6	Peppers, raw, red, sweet	25 g	25 g	6.5
7	Salt, table	3 g	3 g	0
8	Bragg Nutritional Yeast	1.5 g	1.5 g	6
9	Pasta, cooked, whole-wheat	100 g	100 g	149
10	Tomatoes, raw, grape	100 g	100 g	27
11	Broccoli, without salt, drained, boiled, cooked	200 g	200 g	70
12	Strawberries, raw	100 g	100 g	32
13	Bananas, raw	1 large (8" to 8-7/8" long) = 136 g	136 g	121
14	Cauliflower, raw	100 g	100 g	25
15	Beans, raw, mature seeds, black	100 g	100 g	341
16	Steel cut oats by The Quaker Oats Company	80 g	80 g	300

Summary
Number of servings	1
Weight of ingredients	1489 g
Final weight ⓘ
Serving size	1489 g

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Karen's diet

Nutrition Facts

Portion Size	1489 g

Amount Per Portion	1889
Calories

% Daily Value *

Total Fat 46g	59 %

Saturated Fat 8.7g **	43 %

Cholesterol 8mg **	3 %

Sodium 2590mg **	113 %

Total Carbohydrate 327g	119 %

Dietary Fiber 63g **	225 %

Sugar 47g **

Protein 70g	140 %

Vitamin D 0.4mcg **	2 %

Calcium 469mg **	36 %

Iron 20mg **	111 %

Potassium 4598mg **	98 %

* 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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Karen's diet nutrition facts and analysis per 1489 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	1210.83 mcg	135 %
Carotene, alpha	1777.5 mcg
Carotene, beta	13126.51 mcg
Cryptoxanthin, beta	122.5 mcg
Lutein + zeaxanthin	5293.27 mcg
Lutein	95 mcg
Lycopene	4100.5 mcg
Retinol	40 mcg
Zeaxanthin	9 mcg
cis-Lutein/Zeaxanthin	12 mcg
cis-Lycopene	554 mcg
cis-beta-Carotene	49 mcg
trans-beta-Carotene	393 mcg
Thiamin [Vitamin B1]	3.276 mg	273 %
Riboflavin [Vitamin B2]	2.264 mg	174 %
Niacin [Vitamin B3]	21.904 mg	137 %
Pantothenic acid [Vitamin B5]	4.203 mg	84 %
Vitamin B6	3.564 mg	210 %
Vitamin B12 [Cobalamin]	2.39 mcg	100 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	1036 mcg	259 %
Folate, food	983.05 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	333 mg	370 %
Vitamin D	0.4 mcg	2 %
Vitamin E (alpha-tocopherol)	6.97 mg	46 %
Vitamin E, added	0 mg
Tocopherol, alpha	6.97 mg
Tocopherol, beta	0.15 mg
Tocopherol, delta	0.17 mg
Tocopherol, gamma	2.25 mg
Tocotrienol, alpha	0.33 mg
Tocotrienol, beta	1.16 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	512.5 mcg	427 %
Vitamin K1 [Phylloquinone]	512.5 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	1.1 mg
Choline	302.2 mg	55 %

Minerals
Nutrient	Amount	DV
Calcium	469.22 mg	36 %
Copper	2.06 mg	229 %
Fluoride	19.4 mcg
Iron	19.58 mg	109 %
Magnesium	557.65 mg	133 %
Manganese	4.423 mg	192 %
Phosphorus	1331.77 mg	107 %
Potassium	4597.87 mg	98 %
Selenium	123.01 mcg	224 %
Sodium	2590.2 mg	113 %
Zinc	10.89 mg	99 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	70.47 g	141 %
Alanine	1.694 g
Arginine	2.409 g
Aspartic acid	4.52 g
Cystine	0.536 g
Glutamic acid	7.834 g
Glycine	1.557 g
Histidine	1.113 g	97 %
Isoleucine	1.68 g	108 %
Leucine	2.867 g	84 %
Lysine	2.468 g	80 %
Methionine	0.579 g
Phenylalanine	2.004 g
Proline	2.024 g
Serine	2.012 g
Threonine	1.614 g	99 %
Tryptophan	0.479 g	117 %
Tyrosine	1.056 g
Valine	2.045 g	104 %
Phenylalanine + Tyrosine	3.06 g	114 %
Methionine + Cysteine	0.579 g	37 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	326.68 g	119 %
Fiber	63.38 g	226 %
Starch	33.58 g
Sugars	47.29 g
Fructose	14.53 g
Galactose	0 g
Glucose	14.33 g
Lactose	0 g
Maltose	0.41 g
Sucrose	7.01 g
Net carbs	263.3 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.05 g	0.55 g	11.00

Nutrient

Amount

59 %

44 %

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
Cholesterol	8 mg	3 %
Phytosterols	126.01 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	13.34 g
Caffeine	0 mg
Choline, free	8 mg
Choline, from glycerophosphocholine	0 mg
Choline, from phosphocholine	0.6 mg
Choline, from phosphotidyl choline	1.2 mg
Choline, from sphingomyelin	0 mg
Cryptoxanthin, alpha	0 mcg
Fiber, insoluble	4 g
Fiber, soluble	4 g
Nitrogen	0.13 g
Theobromine	0 mg
Water	1013.92 g

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Karen's diet 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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