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Cooked Kale
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Wild Atlantic Salmon (Cooked)
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Quinoa Cooked
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578 calories

Per Serving
Where do the calories come from?
38% from Protein (55g)
30% from Fat (19g)
32% from Carbs (46g)
Quick Stats
  • Calories 578 29% DV
  • Protein 55g 110% DV
  • Fat 19g 24% DV
  • Carbs 46g 15% DV
  • Fiber 10g 37% DV
  • Sugar 3.2g 6% DV
  • Sodium 129mg 6% DV
  • Calcium 252mg 19% DV
Nutrition Facts
Serving Size
Whole Recipe (485g)
Calories578
% Daily Value *
Total Fat 18.9g24%
Saturated Fat 2.8g14%
Trans Fat 0g
Cholesterol 120.7mg40%
Sodium 129mg6%
Total Carbohydrate 46.3g15%
Dietary Fiber 10.4g37%
Total Sugars 3.2g6%
Includes 0g Added Sugars0%
Protein 55.2g110%
Vitamin C 23.1mg26%
Vitamin D 0μg0%
Iron 5.6mg31%
Calcium 252mg19%
Potassium 1573mg33%
Phosphorus 771mg62%
*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?
74%Water
4%Fat
10%Carbs
12%Protein
Macronutrients
Macronutrients %DV
~ = missing data
Weight485g
Calories 578 29%
Fat 18.9g 24%
Protein 55.2g 110%
Carbohydrate 46.3g 15%
Sugars 3.2g 6%
Fiber 10.4g 37%
Cholesterol 120.7mg 40%
Saturated Fats 2.8g 14%
Net-Carbs 35.9g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight485g
Calcium 252mg 19%
Iron, Fe 5.6mg 31%
Potassium, K 1573mg 33%
Magnesium 213.8mg 51%
Phosphorus, P 771mg 62%
Sodium 129mg 6%
Zinc, Zn 3.8mg 34%
Copper, Cu 1mg 110%
Manganese 1.9mg 83%
Selenium, Se 85.9μg 156%
Fluoride, F 0μg 0%
Molybdenum 0μg
Iodine, I 0μg
Chlorine 0mg
Chromium 0μg
Vitamins
Vitamins %DV
~ = missing data
Weight485g
Vitamin A, RAE 211.9μg 24%
Vitamin C 23.1mg 26%
Thiamin (B1) 0.7mg 62%
Riboflavin (B2) 1.2mg 93%
Niacin (B3) 18.5mg 116%
Vitamin B5 (PA) 3.5mg 70%
Vitamin B6 1.9mg 113%
Biotin 0μg
Folate (B9) 211.5μg 53%
Folic acid 0μg 0%
Food Folate 211.5μg 53%
Folate DFE 211.5μg 53%
Choline 43.1mg 8%
Vitamin B12 5.2μg 216%
Retinol 22.1μg
Carotene, beta 2255.9μg 21%
Carotene, alpha 13μg 0%
Cryptoxanthin, beta 33.8μg 0%
Vitamin A, IU 3873.6IU 129%
Lycopene 0μg
Lut + Zeaxanthin 6576μg
Vitamin E 3.3mg 22%
Vitamin D 0μg 0%
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin D (IU) 0IU 0%
Vitamin K 544.1μg 453%
Vitamin K1 0μg
Menaquinone-4 0μg
Other
Other
~ = missing data
Weight485g
Water 350.6g
Ash 8g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 13.49
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight485g
Soluble Fiber 0g
Insoluble Fiber 0g
Added Sugar 0g 0%
Sucrose 0.3g
Glucose (Dextrose) 0.7g
Fructose 0.5g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 32.6g
Carbohydrate, other 0g
Total sugar alcohols 0g
Fats
Fats %AI
~ = missing data
Weight485g
Monounsaturated Fats 5694mg
Polyunsaturated Fats 8388mg
Omega 3s 4444mg 278%
Omega 6s 2548mg 15%
Omega 3 to Omega 6 Ratio 1.74
Omega 6 to Omega 3 Ratio 0.57
18:3 n-3 c,c,c (ALA) 0mg
20:5 n-3 (EPA) 699mg
22:5 n-3 (DPA) 626mg
22:6 n-3 (DHA) 2457mg
Trans-Polyenoic Fats 0mg
Stigmasterol 0mg
Campesterol 0mg
Beta-sitosterol 0mg
Phytosterols 0mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 8mg
13:0 0mg
14:0 307mg
15:0 0mg
16:0 1942mg
17:0 0mg
18:0 492mg
20:0 0mg
22:0 0mg
24:0 0mg
14:1 0mg
15:1 0mg
16:1 undifferentiated 547mg
16:1 c 0mg
17:1 0mg
18:1 undifferentiated 3937mg
18:1 c 0mg
18:1-11 t (18:1t n-7) 0mg
20:1 544mg
22:1 undifferentiated 659mg
22:1 c 0mg
24:1 c 0mg
18:2 undiff 2548mg
18:2 n-6 c,c 0mg
18:2 CLAs 0mg
18:2 i 0mg
18:3 undiff 1282mg
18:3 n-6 c,c,c 0mg
18:3i 0mg
18:4 180mg
20:2 n-6 c,c 0mg
20:3 undifferentiated 0mg
20:3 n-3 0mg
20:3 n-6 0mg
20:4 undifferentiated 591mg
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
Weight485g
Betaine 0mg
Tryptophan 626mg 224%
Threonine 2308mg 220%
Isoleucine 2512mg 179%
Leucine 4263mg 156%
Lysine 4642mg 221%
Methionine 1495mg 205%
Cystine 631mg 220%
Phenylalanine 2225mg 254%
Tyrosine 1749mg 200%
Valine 2777mg 153%
Arginine 3428mg
Histidine 1732mg 247%
Alanine 3146mg
Aspartic acid 5423mg
Glutamic acid 7960mg
Glycine 2659mg
Proline 2199mg
Serine 2251mg
Hydroxyproline 0mg
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