Planner
Email
Print
Save
Share
Ingredients
2 Tbsp(s)
2 tsp(s)
2 Tbsp(s)
1 cup blanched
3/4 tsp(s)
1/2 tsp(s)
1 large
1/2 Tbsp(s)
1 Tbsp
1 pound
1/2 tsp(s)
1/4 tsp(s)
1 1/2 tsp(s)
4 Tbsp(s)
2 ounce(s)
1/2 medium(s)
2 Tbsp(s)
1/2 medium(s)
1/4 cup(s) sliced
2 Tbsp(s)
2 tsp(s)
2 Tbsp(s)
105 g
3.75 g
3 g
50 g
1 g
454 g
1.05 g
0.75 g
1.5 g
56 g
100.5 g
28 g
55 g
Preparation
Special diets
- Diabetic
- Gluten-Free Diet
- Grain-Free Diet
- High Protein Diet
- Low Carb Diet
- PCOS Diet
- Low Carb High Fat (LCHF)
Benefits
Excellent Source of
- Calcium
- Fiber
- Magnesium
- Protein
- VitaminE
- Riboflavin
- Phosphorous
- Manganese
Good Source of
- Iron
- Potassium
- Selenium
- Zinc
- VitaminK
- Folate
- Copper
Preferences
- No Fish
- No Gluten
- No Grains
- No Legumes
- No Peanuts
- No Pork
- No Poultry
- No Pseudograins
- No Shellfish
- No Soy
- No Yeast
- Low Carbohydrate
- Low Sugars
Nutrition Information
0 Servings Fruits / 0.7 Servings Vegetables
Calories: 381.4
Omega-6 / Omega-3 ratio: 24 : 1
Macronutrients
Amount
Total Fat
31.7 g
Saturated Fat
7.11 g
Monounsaturated Fat
17.78 g
Polyunsaturated Fat
4.99 g
Trans Fat
0.17 g
Essential Fatty Acids (Omega-3)
201 g
ALA
196 mg
EPA, DHA
1 mg, 5 mg
EPA
1 mg,
DHA
5 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
72.47 mg
Total Carbohydrate
16.04 g
Net Carbohydrate
8.37 g
Sugars
2.93 g
Fiber
7.67 g
Protein
12.45 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
431.76 IU
9%
Vitamin C
4.92 mg
8%
Vitamin D
7.18 IU
2%
Vitamin E
7.73 IU
26%
Vitamin B6
0.17 mg
8%
Vitamin B12
0.12 mcg
2%
Vitamin K
9.01 mg
11%
Folate
47.99 mcg
12%
Niacin
1.43 mg
7%
Riboflavin
0.44 mg
26%
Thiamin
0.1 mg
7%
Choline
54.78 mg
10%
Minerals
Calcium
254 mg
25%
Copper
0.35 mg
18%
Iron
2.04 mg
11%
Magnesium
89.27 mg
22%
Manganese
0.7 mg
35%
Phosphorous
318.16 mg
32%
Potassium
508.82 mg
15%
Selenium
7.31 mcg
10%
Sodium
591.48 mg
25%
Zinc
1.7 mg
11%
Phytonutrients
Alpha-carotene
8.11 mcg
Beta-carotene
112.41 mcg
Beta-cryptoxanthin
13.06 mcg
Lutein + zeaxanthin
157.39 mcg
Lycopene
0 mcg