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Broccoli (Cooked)
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Cooked White Rice
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Firm Tofu
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623 calories

Per Serving
Where do the calories come from?
31% from Protein (52g)
31% from Fat (23g)
38% from Carbs (63g)
Quick Stats
  • Calories 623 31% DV
  • Protein 52g 103% DV
  • Fat 23g 30% DV
  • Carbs 63g 21% DV
  • Fiber 12g 41% DV
  • Sugar 2.2g 4% DV
  • Sodium 101mg 4% DV
  • Calcium 1799mg 138% DV
Nutrition Facts
Serving Size
Whole Recipe (566g)
Calories623
% Daily Value *
Total Fat 23.1g30%
Saturated Fat 3.4g17%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 100.8mg4%
Total Carbohydrate 62.7g21%
Dietary Fiber 11.6g41%
Total Sugars 2.2g4%
Includes 0g Added Sugars0%
Protein 51.5g103%
Vitamin C 101.7mg113%
Vitamin D 0μg0%
Iron 9.6mg54%
Calcium 1799.4mg138%
Potassium 1109.6mg24%
Phosphorus 651.3mg52%
*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?
76%Water
4%Fat
11%Carbs
9%Protein
Macronutrients
Macronutrients %DV
~ = missing data
Weight566g
Calories 623 31%
Fat 23.1g 30%
Protein 51.5g 103%
Carbohydrate 62.7g 21%
Sugars 2.2g 4%
Fiber 11.6g 41%
Cholesterol 0mg 0%
Saturated Fats 3.4g 17%
Net-Carbs 51.1g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight566g
Calcium 1799.4mg 138%
Iron, Fe 9.6mg 54%
Potassium, K 1109.6mg 24%
Magnesium 197.9mg 47%
Phosphorus, P 651.3mg 52%
Sodium 100.8mg 4%
Zinc, Zn 5.4mg 49%
Copper, Cu 1.2mg 129%
Manganese 4mg 175%
Selenium, Se 58.2μg 106%
Fluoride, F 71.2μg 2%
Molybdenum 0μg
Iodine, I 0μg
Chlorine 0mg
Chromium 0μg
Vitamins
Vitamins %DV
~ = missing data
Weight566g
Vitamin A, RAE 120.1μg 13%
Vitamin C 101.7mg 113%
Thiamin (B1) 0.8mg 63%
Riboflavin (B2) 0.5mg 36%
Niacin (B3) 4.2mg 26%
Vitamin B5 (PA) 1.9mg 38%
Vitamin B6 0.7mg 41%
Biotin 0μg
Folate (B9) 333.2μg 83%
Folic acid 86.9μg 22%
Food Folate 246.3μg 62%
Folate DFE 394.8μg 99%
Choline 65.9mg 12%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 1449.2μg 13%
Carotene, alpha 0μg 0%
Cryptoxanthin, beta 0μg 0%
Vitamin A, IU 2833.2IU 94%
Lycopene 0μg
Lut + Zeaxanthin 1684.8μg
Vitamin E 2.3mg 16%
Vitamin D 0μg 0%
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin D (IU) 0IU 0%
Vitamin K 220.1μg 183%
Vitamin K1 0μg
Menaquinone-4 0μg
Other
Other
~ = missing data
Weight566g
Water 423.3g
Ash 5g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -2.69
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight566g
Soluble Fiber 0g
Insoluble Fiber 0g
Added Sugar 0g 0%
Sucrose 0.1g
Glucose (Dextrose) 0.8g
Fructose 1.2g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Carbohydrate, other 0g
Total sugar alcohols 0g
Fats
Fats %AI
~ = missing data
Weight566g
Monounsaturated Fats 5052mg
Polyunsaturated Fats 12786mg
Omega 3s 1673mg 105%
Omega 6s 11112mg 65%
Omega 3 to Omega 6 Ratio 0.15
Omega 6 to Omega 3 Ratio 6.64
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 0mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 3mg
13:0 0mg
14:0 64mg
15:0 0mg
16:0 2527mg
17:0 0mg
18:0 812mg
20:0 6mg
22:0 8mg
24:0 0mg
14:1 0mg
15:1 0mg
16:1 undifferentiated 76mg
16:1 c 0mg
17:1 3mg
18:1 undifferentiated 4973mg
18:1 c 0mg
18:1-11 t (18:1t n-7) 0mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c 0mg
24:1 c 0mg
18:2 undiff 11112mg
18:2 n-6 c,c 0mg
18:2 CLAs 0mg
18:2 i 0mg
18:3 undiff 1673mg
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
Weight566g
Betaine 1mg
Tryptophan 694mg 248%
Threonine 2280mg 217%
Isoleucine 2466mg 176%
Leucine 4088mg 150%
Lysine 2620mg 125%
Methionine 698mg 96%
Cystine 279mg 97%
Phenylalanine 2513mg 287%
Tyrosine 2002mg 229%
Valine 2667mg 147%
Arginine 4116mg
Histidine 1284mg 183%
Alanine 2372mg
Aspartic acid 6044mg
Glutamic acid 9970mg
Glycine 2197mg
Proline 3106mg
Serine 2982mg
Hydroxyproline 0mg
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