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Friday Dinner - 7 Day Healthy Menu

In depth nutrient analysis:

Friday Dinner - 7 Day Healthy Menu
amount 1.00 meal
total weight 480.28 g
Basic Components
nutrient amount %DV
calories 405.71
calories from fat 40.73
calories from saturated fat 6.49
protein 30.32 g
carbohydrates 61.19 g
dietary fiber 8.36 g 33.44
soluble fiber 1.27 g
insoluble fiber 4.59 g
sugar - total 6.52 g
monosaccharides 2.27 g
disaccharides 1.69 g
other carbs 46.31 g
fat - total 4.53 g
saturated fat 0.72 g
mono fat 1.44 g
poly fat 1.49 g
trans fatty acids 0.00 g
cholesterol 34.87 mg
water 382.71 g
ash 4.16 g
Vitamins
nutrient amount %DV
vitamin A IU 10006.80 IU 333.56
vitamin A RE 1031.38 RE
A - carotenoid 985.12 RE 17.91
A - retinol 45.93 RE
A - beta carotene 4927.54 mcg
thiamin - B1 0.35 mg 31.82
riboflavin - B2 0.20 mg 18.18
niacin - B3 9.73 mg 69.50
niacin equiv 15.40 mg
vitamin B6 0.92 mg 70.77
vitamin B12 1.16 mcg 48.33
biotin 11.15 mcg 37.17
vitamin C 41.48 mg 55.31
vitamin D IU 34.02 IU 17.01
vitamin D mcg 0.85 mcg
vitamin E alpha equiv 2.44 mg 16.27
vitamin E IU 3.64 IU
vitamin E mg 3.35 mg
folate 71.33 mcg 17.83
vitamin K 284.14 mcg 315.71
pantothenic acid 1.65 mg 33.00
Minerals
nutrient amount %DV
boron 0.20 mcg
calcium 150.23 mg 15.02
chloride 6.88 mg
chromium 4.26 mcg 17.04
copper 0.35 mg 38.89
fluoride mg 0.00
iodine 0.55 mcg 0.37
iron 3.51 mg 19.50
magnesium 230.17 mg 71.93
manganese 2.63 mg 146.11
molybdenum 12.39 mcg 27.53
phosphorus 485.40 mg 69.34
potassium 1302.10 mg
selenium 55.76 mcg 101.38
sodium 193.76 mg
zinc 2.19 mg 27.38
Saturated Fats
nutrient amount %DV
4:0 butyric 0.00 g
6:0 caproic 0.00 g
8:0 caprylic 0.00 g
10:0 capric 0.00 g
12:0 lauric 0.00 g
14:0 myristic 0.01 g
15:0 pentadecanoic 0.00 g
16:0 palmitic 0.29 g
17:0 margaric 0.00 g
18:0 stearic 0.03 g
20:0 arachidic 0.00 g
22:0 behenate 0.00 g
24:0 lignoceric 0.00 g
Mono Fats
nutrient amount %DV
14:1 myristol 0.00 g
15:1 pentadecenoic 0.00 g
16:1 palmitol 0.18 g
17:1 heptadecenoic 0.00 g
18:1 oleic 1.00 g
20:1 eicosen 0.14 g
22:1 erucic 0.11 g
24:1 nervonic 0.00 g
Poly Fats
nutrient amount %DV
18:2 linoleic 0.66 g
18:3 linolenic 0.13 g
18:4 stearidon 0.04 g
20:3 eicosatrienoic 0.00 g
20:4 arachidon 0.15 g
20:5 EPA 0.08 g
22:5 DPA 0.10 g
22:6 DHA 0.32 g
Other Fats
nutrient amount %DV
omega 3 fatty acids 0.53 g 12.05
omega 6 fatty acids 0.82 g
Amino Acids
nutrient amount %DV
alanine 1.71 g
arginine 1.87 g
aspartate 2.92 g
cystine 0.32 g 27.83
glutamate 4.56 g
glycine 1.37 g
histidine 0.83 g 100.00
isoleucine 1.35 g 117.39
leucine 2.35 g 92.89
lysine 2.37 g 100.85
methionine 0.80 g 69.57
phenylalanine 1.21 g 56.02
proline 1.07 g
serine 1.23 g
threonine 1.25 g 100.81
tryptophan 0.34 g 106.25
tyrosine 0.97 g 44.91
valine 1.55 g 105.44
Other
nutrient amount %DV
alcohol 0.00 g
caffeine 0.00 mg
artif sweetener total mg
aspartame mg
saccharin mg
sugar alcohol g
glycerol g
inositol g
mannitol g
sorbitol g
xylitol g
organic acids mg
acetic acid mg
citric acid mg
lactic acid mg
malic acid mg
choline mg 0.00
taurine mg

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