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Friday Couscous by EUK

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Oil, salad or cooking, olive	2 tablespoon = 27 g	2.25 g	20
2	Butter, without salt	2 tbsp = 28 g	2.37 g	17
3	Onions, raw	1 large = 150 g	12.5 g	5
4	Tomatoes, year round average, raw, ripe, red	1 medium whole (2-3/5" dia) = 123 g	10.25 g	1.8
5	Petite diced tomatoes by Raley's	411 g	34.25 g	10
6	Salt, table	7 g	0.58 g	0
7	HEB vegetable broth	4.5 cup = 1080 g	90 g	5.6
8	Coriander (cilantro) leaves, raw	9 sprigs = 20 g	1.67 g	0.4
9	Cabbage, raw	1 pound = 454 g	37.8 g	9.5
10	Sweet potato, unprepared, raw	12 oz = 340 g	28.35 g	24
11	Carrots, raw	8 oz = 227 g	18.9 g	7.8
12	Turnips, raw	8 ounce = 227 g	18.9 g	5.3
13	Chickpeas (garbanzo beans, bengal gram), rinsed in tap water, drained, canned, mature seeds	19 ounce = 539 g	44.89 g	62

Summary
Number of servings	12
Weight of ingredients	3632 g
Final weight ⓘ
Serving size	303 g

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Friday Couscous by EUK

Nutrition Facts

Portion Size	303 g

Amount Per Portion	169
Calories

% Daily Value *

Total Fat 5.4g **	7 %

Saturated Fat 1.6g **	8 %

Cholesterol 5.1mg **	2 %

Sodium 568mg	25 %

Total Carbohydrate 25g	9 %

Dietary Fiber 6.2g **	22 %

Sugar 7.8g **

Protein 5g **	10 %

Vitamin D 0mcg **	0 %

Calcium 66mg **	5 %

Iron 1mg **	6 %

Potassium 416mg **	9 %

* 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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Friday Couscous by EUK nutrition facts and analysis per 303 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	387.27 mcg	43 %
Carotene, alpha	682.55 mcg
Carotene, beta	4115.2 mcg
Cryptoxanthin, beta	3.37 mcg
Lutein + zeaxanthin	87.25 mcg
Lycopene	263.92 mcg
Retinol	15.88 mcg
Thiamin [Vitamin B1]	0.087 mg	7 %
Riboflavin [Vitamin B2]	0.065 mg	5 %
Niacin [Vitamin B3]	0.66 mg	4 %
Pantothenic acid [Vitamin B5]	0.433 mg	9 %
Vitamin B6	0.226 mg	13 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	49.21 mcg	12 %
Folate, food	49.21 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	25.9 mg	29 %
Vitamin D	0 mcg	0 %
Vitamin D2	0 mcg
Vitamin D3	0 mcg
Vitamin E (alpha-tocopherol)	0.86 mg	6 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.86 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0 mg
Tocopherol, gamma	0.03 mg
Tocotrienol, alpha	0.03 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	40.9 mcg	34 %
Vitamin K1 [Phylloquinone]	40.9 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.3 mg
Choline	13.4 mg	2 %

Minerals
Nutrient	Amount	DV
Calcium	66.4 mg	5 %
Copper	0.2 mg	22 %
Fluoride	1.4 mcg
Iron	1.01 mg	6 %
Magnesium	29.62 mg	7 %
Manganese	0.58 mg	25 %
Phosphorus	78.23 mg	6 %
Potassium	416.08 mg	9 %
Selenium	1.91 mcg	3 %
Sodium	568.45 mg	25 %
Zinc	0.57 mg	5 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	5.02 g	10 %
Alanine	0.209 g
Arginine	0.381 g
Aspartic acid	0.602 g
Cystine	0.072 g
Glutamic acid	0.885 g
Glycine	0.18 g
Histidine	0.12 g	10 %
Isoleucine	0.19 g	12 %
Leucine	0.3 g	9 %
Lysine	0.284 g	9 %
Methionine	0.062 g
Phenylalanine	0.229 g
Proline	0.185 g
Serine	0.227 g
Threonine	0.203 g	12 %
Tryptophan	0.051 g	12 %
Tyrosine	0.11 g
Valine	0.199 g	10 %
Phenylalanine + Tyrosine	0.339 g	13 %
Methionine + Cysteine	0.062 g	4 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	25.34 g	9 %
Fiber	6.18 g	22 %
Starch	3.86 g
Sugars	7.8 g
Fructose	1.15 g
Galactose	0 g
Glucose	1.39 g
Lactose	0 g
Maltose	0 g
Sucrose	1.54 g
Net carbs	19.16 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.01 g	0.05 g	5.00

Nutrient

Amount

7 %

8 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetradecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Eicosadienoic acid

Octadecadienoic CLAs acid

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0.12 mg
Campesterol	0 mg
Cholesterol	5.09 mg	2 %
Phytosterols	16.53 mg
Stigmasterol	0.05 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	1.85 g
Caffeine	0 mg
Theobromine	0 mg
Trans-Octadecadienoic acid	0.01 g
Water	143.57 g

Source:

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Friday Couscous by EUK 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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