Recipe Nutrition Calculator

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Whole Milk
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Almonds
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Cooked Oatmeal
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Nutrition Facts
Serving Size
Whole Recipe (506g)
Calories479
% Daily Value *
Total Fat 25.7g33%
Saturated Fat 6.4g32%
Trans Fat 0.01g
Cholesterol 24.4mg8%
Sodium 114.6mg5%
Total Carbohydrate 45.9g17%
Dietary Fiber 7.5g27%
Total Sugars 14.2g28%
Includes --g Added Sugars--%
Protein 19.6g39%
Vitamin C 0mg0%
Vitamin D 3.2mcg16%
Iron 3.2mg18%
Calcium 373.2mg29%
Potassium 694.1mg15%
Phosphorus 521.7mg42%
*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.
Quick Stats
  • Calories 479 24% DV
  • Protein 20g 39% DV
  • Carbs 46g 17% DV
  • Fat 26g 33% DV
  • Fiber 7.5g 27% DV
  • Sugar 14g 28% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 479 calories in Whole Milk coming from 16% protein, 37% carbs, 47% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Whole Milk. This food consists of 81.87% water, 3.9% protein, 9.12% carbs, 5.11% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight506g
Calories 479 24%
Fat 25.7g 33%
Protein 19.6g 39%
Carbohydrate 45.9g 17%
Sugars 14.2g 28%
Fiber 7.5g 27%
Cholesterol 24.4mg 8%
Saturated Fats 6.4g 32%
Net-Carbs 38.4g
Trans Fatty Acids 0.01g
Minerals
-- = missing data %DV
Weight506g
Calcium 373.2mg 29%
Iron, Fe 3.2mg 18%
Potassium, K 694.1mg 15%
Magnesium 164.3mg 39%
Phosphorus, P 521.7mg 42%
Sodium 114.6mg 5%
Zinc, Zn 4.1mg 38%
Copper, Cu 0.53mg 59%
Manganese 2mg 86%
Selenium, Se 22.8mcg 42%
Fluoride, F 167.5mcg 4%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight506g
Vitamin A, RAE 112.2mcg 12%
Vitamin C 0mg 0%
Thiamin (B1) 0.35mg 29%
Riboflavin (B2) 0.77mg 59%
Niacin (B3) 1.8mg 11%
Vitamin B5 (PA) 1.8mg 35%
Vitamin B6 0.14mg 8%
Biotin --mcg
Folate (B9) 38.7mcg 10%
Folic acid 0mcg 0%
Food Folate 38.7mcg 10%
Folate DFE 38.7mcg 10%
Choline 67mg 12%
Vitamin B12 1.1mcg 46%
Retinol 109.8mcg
Carotene, beta 17.4mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 395.8IU
Lycopene 0mcg
Lut + Zeaxanthin 421.5mcg
Vitamin E 7.6mg 51%
Vitamin D 3.2mcg 16%
Vitamin D2 --mcg
Vitamin D3 3.2mcg
Vitamin D (IU) 124.4IU 16%
Vitamin K 1.4mcg 1%
Vitamin K1 0mcg
Menaquinone-4 (K2) 2.4mcg
Other
-- = missing data
Weight506g
Water 411.9g
Ash 3g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 5.11
Carbs & Sugars
-- = missing data %DV
Weight506g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 1.7g
Glucose (Dextrose) 0.05g
Fructose 0.03g
Lactose 12.3g
Maltose 0.01g
Galactose 0.07g
Starch 27.3g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight506g
Total Monounsaturated 11.96g
Total Polyunsaturated 5.285g
Omega 3s 0.226g 14%
Omega 6s 5.056g 30%
Omega 3 to Omega 6 Ratio 0.04
Omega 6 to Omega 3 Ratio 22.37
Omega 3 Fats
alpha-Linolenic Acid (ALA) 0.043g 3%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) 4.762g
gamma-Linolenic Acid (GLA) 0g
cis-cis-n6-Eicosadienoic Acid 0.001g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0.183g
Caproic (6:0) 0.183g
Caprylic Acid (8:0) 0.183g
Capric Acid (10:0) 0.183g
Lauric Acid (12:0) 0.188g
Tridecanoic Acid (13:0) 0g
Myristic Acid (14:0) 0.737g
Pentadecanoic Acid (15:0) 0g
Palmitic Acid (16:0) 3.554g
Margaric Acid (17:0) 0.003g
Stearic Acid (18:0) 1.14g
Arachidic Acid (20:0) 0.007g
Behenic Acid (22:0) 0.005g
Lignoceric Acid (24:0) 0g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.075g
cis-Palmitoleic Acid (16:1 cis) 0.071g
Heptadecenoic Acid (17:1) 0.004g
Oleic Acid (18:1) 11.856g
cis-Oleic Acid (18:1 cis) 9.875g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.025g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) 0g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 5.059g
Conjugated Linoleic Acid (CLAs) 0.001g
i-Octadecadienoic Acid (18:2 mixed isomers) 0.002g
undifferentiated-Octadecatrienoic 0.226g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats 0.003g
Trans-Monoenoic Fats 0.003g
trans-Palmitoleic Acid (16:1 trans) 0.003g
trans-Oleic Acid (18:1 trans) 0g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) 0.001g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol 0.001g
Campesterol 0.001g
Beta-sitosterol 0.037g
Amino Acids
-- = missing data %RDI
Weight506g
Essential Amino Acids
Histidine 511mg 73%
Isoleucine 882mg 63%
Leucine 1653mg 61%
Lysine 1121mg 53%
Methionine 355mg 49%
Phenylalanine 1051mg 120%
Threonine 722mg 69%
Tryptophan 251mg 90%
Valine 1120mg 62%
Conditionally Essential Amino Acids
Arginine 1310mg
Cystine 334mg 117%
Glycine 901mg
Proline 1259mg
Tyrosine 752mg 86%
Non-Essential Amino Acids
Alanine 835mg
Aspartic acid 2115mg
Betaine 9mg
Glutamic acid 4948mg
Hydroxyproline --mg
Serine 1076mg
Data Source
Whole Milk
USDA Food Data Central Standard Release (Common)
Almonds
USDA Food Data Central Standard Release (Common)
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)
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