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Roasted Beets + Green Lentils + Wilted Chard

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Chard, raw, swiss	120 g	120 g	23
2	Beets, raw	3 beet (2" dia) = 246 g	246 g	106
3	Nuts, english, walnuts	20 g	20 g	131
4	Extra virgin olive oil by BRAGG	1 tbsp (15.0 ml) aprx = 14 g	13.8 g	110
5	Chipotle chili powder by Morton Bassett Inc.	1 g	1 g	0
6	Italian seasoning by Raley's	3 g	3 g	7.1
7	Shallots, raw	1 tbsp chopped = 10 g	10 g	7.2
8	Spices, black, pepper	1 g	1 g	2.5
9	Green lentils by PEREG	100 g	100 g	81

Summary
Number of servings	1
Weight of ingredients	515 g
Final weight ⓘ
Serving size	515 g

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Roasted Beets + Green Lentils + Wilted Chard

Nutrition Facts

Portion Size	515 g

Amount Per Portion	468
Calories

% Daily Value *

Total Fat 28g	36 %

Saturated Fat 3.2g **	16 %

Sodium 666mg	29 %

Total Carbohydrate 51g	19 %

Dietary Fiber 16g **	57 %

Sugar 25g **

Protein 16g	32 %

Vitamin D 0mcg **	0 %

Calcium 148mg **	11 %

Iron 6.4mg **	36 %

Potassium 1389mg **	30 %

* 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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Roasted Beets + Green Lentils + Wilted Chard nutrition facts and analysis per 515 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	372.59 mcg	41 %
Carotene, alpha	54.12 mcg
Carotene, beta	4431.4 mcg
Cryptoxanthin, beta	0.25 mcg
Lutein + zeaxanthin	13207.14 mcg
Lycopene	0.2 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.199 mg	17 %
Riboflavin [Vitamin B2]	0.24 mg	18 %
Niacin [Vitamin B3]	1.558 mg	10 %
Pantothenic acid [Vitamin B5]	0.744 mg	15 %
Vitamin B6	0.428 mg	25 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	308.11 mcg	77 %
Folate, food	308.11 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	89.4 mg	99 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	2.52 mg	17 %
Vitamin E, added	0 mg
Tocopherol, alpha	2.52 mg
Tocopherol, beta	0.03 mg
Tocopherol, delta	0.38 mg
Tocopherol, gamma	4.24 mg
Tocotrienol, alpha	0.01 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	998.7 mcg	832 %
Vitamin K1 [Phylloquinone]	998.7 mcg
Dihydrophylloquinone	0 mcg
Betaine	317.2 mg
Choline	45.4 mg	8 %

Minerals
Nutrient	Amount	DV
Calcium	148.29 mg	11 %
Copper	0.73 mg	81 %
Fluoride	0.3 mcg
Iron	6.37 mg	35 %
Magnesium	189.19 mg	45 %
Manganese	2.088 mg	91 %
Phosphorus	230.38 mg	18 %
Potassium	1389.19 mg	30 %
Selenium	3.95 mcg	7 %
Sodium	666.05 mg	29 %
Zinc	1.96 mg	18 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	15.52 g	31 %
Alanine	0.304 g
Arginine	0.72 g
Aspartic acid	0.688 g
Cystine	0.09 g
Glutamic acid	1.682 g
Glycine	0.255 g
Histidine	0.179 g	16 %
Hydroxyproline	0 g
Isoleucine	0.434 g	28 %
Leucine	0.582 g	17 %
Lysine	0.362 g	12 %
Methionine	0.118 g
Phenylalanine	0.399 g
Proline	0.275 g
Serine	0.347 g
Threonine	0.347 g	21 %
Tryptophan	0.105 g	26 %
Tyrosine	0.186 g
Valine	0.437 g	22 %
Phenylalanine + Tyrosine	0.585 g	22 %
Methionine + Cysteine	0.118 g	8 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	50.6 g	18 %
Fiber	15.72 g	56 %
Starch	0.01 g
Sugars	25.27 g
Fructose	0.02 g
Galactose	0 g
Glucose	0.02 g
Lactose	0 g
Maltose	0 g
Sucrose	0.49 g
Net carbs	34.88 g

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	27.623 g	35 %
Saturated fatty acids	3.183 g	16 %
Butanoic acid	0 g
Decanoic acid	0 g
Docosanoic acid	0 g
Dodecanoic acid	0.001 g
Eicosanoic acid	0.013 g
Heptadecanoic acid	0 g
Hexadecanoic acid	0.988 g
Hexanoic acid	0 g
Octadecanoic acid	0.337 g
Octanoic acid	0.001 g
Pentadecanoic acid	0 g
Tetracosanoic acid	0 g
Tetradecanoic acid	0 g
Tridecanoic acid	0 g
Monounsaturated fatty acids	11.122 g
Cis-octadecenoic acid	0.006 g
Docosenoic acid	0 g
Eicosenoic acid	0.027 g
Heptadecenoic acid	0 g
Hexadecenoic acid	0.001 g
Octadecenoic acid	1.894 g
Pentadecenoic acid	0 g
Tetracosenoic cis acid	0 g
Tetradecenoic acid	0 g
Trans-octadecenoic acid	0 g
Polyunsaturated fatty acids	11.521 g
α-linolenic acid n-3 (ALA)	0 g
γ-linolenic acid n-6 (GLA)	0 g
Cis,cis-eicosadienoic n-6 acid	0 g
Docosahexaenoic n-3 acid (DHA)	0 g
Docosapentaenoic n-3 acid (DPA)	0 g
Eicosadienoic acid	0.002 g
Eicosapentaenoic n-3 acid (EPA)	0 g
Eicosatetraenoic acid	0 g
Octadecadienoic acid	7.841 g
Octadecatetraenoic acid	0 g
Octadecatrienoic acid	1.838 g
Fatty acids, total trans	0 g
Fatty acids, total trans-monoenoic	0 g

Sterols
Nutrient	Amount	DV
Beta-sitosterol	17.4 mg
Campesterol	1 mg
Cholesterol	0 mg	0 %
Phytosterols	62.92 mg
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	5.06 g
Caffeine	0 mg
Theobromine	0 mg
Water	335.55 g

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Roasted Beets + Green Lentils + Wilted Chard 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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