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252 calories

Per Serving
Where do the calories come from?
29% from Protein (19g)
3% from Fat (1g)
67% from Carbs (45g)
Quick Stats
  • Calories 252 13% DV
  • Protein 19g 39% DV
  • Fat 1g 1% DV
  • Carbs 45g 15% DV
  • Fiber 17g 60% DV
  • Sugar 5.4g 11% DV
  • Sodium 30mg 1% DV
  • Calcium 84mg 6% DV
Nutrition Facts
Serving Size
Whole Recipe (332g)
Calories252
% Daily Value *
Total Fat 1g1%
Saturated Fat 0.2g1%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 29.7mg1%
Total Carbohydrate 44.7g15%
Dietary Fiber 16.8g60%
Total Sugars 5.4g11%
Includes 0g Added Sugars0%
Protein 19.4g39%
Vitamin C 14.3mg16%
Vitamin D 0μg0%
Iron 7.7mg43%
Calcium 84mg6%
Potassium 1050.9mg22%
Phosphorus 396.1mg32%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Missing data is set to equal 0. Totals may be higher than shown.
What is this food made of?
80%Water
0%Fat
14%Carbs
6%Protein
Macronutrients
Macronutrients %DV
~ = missing data
Weight332g
Calories 252 13%
Fat 1g 1%
Protein 19.4g 39%
Carbohydrate 44.7g 15%
Sugars 5.4g 11%
Fiber 16.8g 60%
Cholesterol 0mg 0%
Saturated Fats 0.2g 1%
Net-Carbs 27.9g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight332g
Calcium 84mg 6%
Iron, Fe 7.7mg 43%
Potassium, K 1050.9mg 22%
Magnesium 108.5mg 26%
Phosphorus, P 396.1mg 32%
Sodium 29.7mg 1%
Zinc, Zn 2.9mg 26%
Copper, Cu 0.6mg 64%
Manganese 1.3mg 58%
Selenium, Se 6.2μg 11%
Fluoride, F 1.4μg 0%
Molybdenum 0μg
Iodine, I 0μg
Chlorine 0mg
Chromium 0μg
Vitamins
Vitamins %DV
~ = missing data
Weight332g
Vitamin A, RAE 145.9μg 16%
Vitamin C 14.3mg 16%
Thiamin (B1) 0.4mg 32%
Riboflavin (B2) 0.2mg 18%
Niacin (B3) 2.4mg 15%
Vitamin B5 (PA) 1.6mg 31%
Vitamin B6 0.5mg 27%
Biotin 0μg
Folate (B9) 423.9μg 106%
Folic acid 0μg 0%
Food Folate 423.9μg 106%
Folate DFE 423.9μg 106%
Choline 76.8mg 14%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 1744.5μg 16%
Carotene, alpha 11.4μg 0%
Cryptoxanthin, beta 27μg 0%
Vitamin A, IU 2938.1IU 98%
Lycopene 0μg
Lut + Zeaxanthin 3683.3μg
Vitamin E 0.9mg 6%
Vitamin D 0μg 0%
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin D (IU) 0IU 0%
Vitamin K 165.3μg 138%
Vitamin K1 0μg
Menaquinone-4 0μg
Other
Other
~ = missing data
Weight332g
Water 264.3g
Ash 3g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -1.96
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight332g
Soluble Fiber 0g
Insoluble Fiber 0g
Added Sugar 0g 0%
Sucrose 0.1g
Glucose (Dextrose) 0.8g
Fructose 0.9g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0.9g
Carbohydrate, other 0g
Total sugar alcohols 0g
Fats
Fats %AI
~ = missing data
Weight332g
Monounsaturated Fats 135mg
Polyunsaturated Fats 429mg
Omega 3s 120mg 7%
Omega 6s 308mg 2%
Omega 3 to Omega 6 Ratio 0.39
Omega 6 to Omega 3 Ratio 2.57
18:3 n-3 c,c,c (ALA) 0mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats 0mg
Stigmasterol 0mg
Campesterol 0mg
Beta-sitosterol 0mg
Phytosterols 17.26mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 0mg
13:0 0mg
14:0 10mg
15:0 0mg
16:0 133mg
17:0 0mg
18:0 16mg
20:0 0mg
22:0 0mg
24:0 0mg
14:1 0mg
15:1 0mg
16:1 undifferentiated 3mg
16:1 c 0mg
17:1 0mg
18:1 undifferentiated 127mg
18:1 c 0mg
18:1-11 t (18:1t n-7) 0mg
20:1 4mg
22:1 undifferentiated 0mg
22:1 c 0mg
24:1 c 0mg
18:2 undiff 308mg
18:2 n-6 c,c 0mg
18:2 CLAs 0mg
18:2 i 0mg
18:3 undiff 120mg
18:3 n-6 c,c,c 0mg
18:3i 0mg
18:4 0mg
20:2 n-6 c,c 0mg
20:3 undifferentiated 0mg
20:3 n-3 0mg
20:3 n-6 0mg
20:4 undifferentiated 0mg
20:4 n-6 0mg
21:5 0mg
22:4 0mg
Trans-Monoenoic Fats 0mg
16:1 t 0mg
18:1 t 0mg
22:1 t 0mg
18:2 t not further defined 0mg
18:2 t,t 0mg
Amino Acids
Amino Acids %RDI
~ = missing data
Weight332g
Betaine 31mg
Tryptophan 177mg 63%
Threonine 696mg 66%
Isoleucine 838mg 60%
Leucine 1392mg 51%
Lysine 1330mg 63%
Methionine 175mg 24%
Cystine 248mg 87%
Phenylalanine 940mg 107%
Tyrosine 521mg 60%
Valine 958mg 53%
Arginine 1474mg
Histidine 533mg 76%
Alanine 814mg
Aspartic acid 2091mg
Glutamic acid 3077mg
Glycine 792mg
Proline 796mg
Serine 876mg
Hydroxyproline 0mg
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