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Cooked Kale
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Wild Atlantic Salmon (Cooked)
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Quinoa Cooked
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Recipe Nutrition Calculator

Total Nutrients in Cooked Kale and Wild Atlantic Salmon (Cooked) and Quinoa Cooked

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Nutrition Facts
Serving Size
1 Portion (485g)
Calories578
% Daily Value *
Total Fat 18.9g29%
Saturated Fat 2.8g14%
Trans Fat ~g
Cholesterol 120.7mg40%
Sodium 129mg5%
Total Carbohydrate 46.3g15%
Dietary Fiber 10.4g42%
Total Sugars ~g~%
Includes ~g Added Sugars~%
Protein 55.2g110%
Vitamin C 23.1mg26%
Vitamin D ~μg~%
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
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 29%
Protein 55.2g 110%
Carbohydrate 46.3g 15%
Sugars ~g ~%
Fiber 10.4g 42%
Cholesterol 120.7mg 40%
Saturated Fats 2.8g 14%
Net-Carbs 35.9g
Trans Fatty Acids ~g
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 5%
Zinc, Zn 3.8mg 34%
Copper, Cu 1mg 110%
Manganese 1.9mg 83%
Selenium, Se 85.9μg 156%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
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) ~mg ~%
Vitamin B6 1.9mg 113%
Biotin ~μg
Folate (B9) 211.5μg 53%
Folic acid 0μg 0%
Food Folate 211.5μg 53%
Folate DFE 211.5μg 53%
Choline ~mg ~%
Vitamin B12 5.2μg 216%
Retinol 22.1μg
Carotene, beta ~μg ~%
Carotene, alpha ~μg ~%
Cryptoxanthin, beta ~μg ~%
Vitamin A, IU 3873.6IU 129%
Lycopene ~μg
Lut + Zeaxanthin ~μg
Vitamin E ~mg ~%
Vitamin D ~μg ~%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) ~IU ~%
Vitamin K ~μg ~%
Vitamin K1 ~μg
Menaquinone-4 ~μg
Other
Other
~ = missing data
Weight485g
Water 350.6g
Ash 8g
Alcohol ~g
Caffeine ~mg
Theobromine ~mg
PRAL score 13.49
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight485g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose ~g
Glucose (Dextrose) ~g
Fructose ~g
Lactose ~g
Maltose ~g
Galactose ~g
Starch ~g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
Fats %AI
~ = missing data
Weight485g
Monosaturated Fats 5694mg
Polyunsaturated Fats 8388mg
Omega 3s 4444mg 278%
Omega 6s 2548mg 15%
Omega 3 to Omega 6 Ratio 0.02
Omega 6 to Omega 3 Ratio 64.93
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 699mg
22:5 n-3 (DPA) 626mg
22:6 n-3 (DHA) 2457mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 ~mg
6:0 ~mg
8:0 ~mg
10:0 ~mg
12:0 ~mg
13:0 ~mg
14:0 307mg
15:0 ~mg
16:0 1942mg
17:0 ~mg
18:0 492mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 547mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 3937mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 544mg
22:1 undifferentiated 659mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 2548mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 1282mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 180mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 591mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
Amino Acids %RDI
~ = missing data
Weight485g
Betaine ~mg
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 ~mg