The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Friday Menu

In-depth nutrient profile:

Friday Menu
(Note: "--" indicates data unavailable)
amount1.00 Day Totals
total weight1646.57 g
BASIC MACRONUTRIENTS AND CALORIES
nutrientamountDRI/DV
(%)
Protein52.19 g
Carbohydrates267.80 g
Fat - Total53.36 g
Dietary Fiber43.38 g174
Calories1654.92
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Total Sugars153.41 g
Monosaccharides53.79 g
Disaccharides18.51 g
Soluble Fiber13.00 g
Insoluble Fiber19.70 g
Other Carbohydrates69.43 g
Fat:
Monounsaturated Fat13.40 g
Polyunsaturated Fat30.61 g
Saturated Fat5.85 g
Trans Fat0.00 g
Calories from fat480.27
Calories from saturated fat52.69
Cholesterol5.14 mg
Water1256.32 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B11.25 mg104
Vitamin - B20.98 mg75
Vitamin - B3 (Niacin Equivalents)17.61 mg
Vitamin B62.14 mg126
Vitamin B123.63 mcg151
Biotin24.55 mcg82
Choline0.00 mg0
Folate648.56 mcg162
Pantothenic Acid3.47 mg69
Vitamin C445.24 mg594
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)14171.40 IU472
Vitamin A mcg Retinol Activity Equivalents (RAE)1422.09 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)7.12 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)1408.35 mcg (RE)--
Beta Carotene7946.84 mcg
Vitamin D
Vitamin D International Units (IU)1.42 IU0
Vitamin D mcg0.04 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)8.54 mg (ATE)57
Vitamin E International Units (IU)12.73 IU
Vitamin E mg9.48 mg
Vitamin K296.85 mcg330
Minerals
nutrientamountDRI/DV
(%)
Boron0.99 mcg
Calcium799.35 mg80
Chloride225.29 mg
Chromium26.09 mcg75
Copper2.62 mg291
Fluoride0.00 mg0
Iodine30.38 mcg20
Iron20.48 mg114
Magnesium333.36 mg83
Manganese6.23 mg312
Molybdenum160.65 mcg357
Phosphorus922.39 mg132
Potassium4749.10 mg136
Selenium50.84 mcg92
Sodium1350.67 mg90
Zinc6.56 mg60
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids5.68 g237
Omega-6 Fatty Acids24.88 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic0.16 g
17:1 Heptadecenoic0.00 g
18:1 Oleic13.13 g
20:1 Eicosenoic0.08 g
22:1 Erucic0.01 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic24.87 g
18:3 Linolenic5.61 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.03 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.05 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.03 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic3.94 g
17:0 Margaric0.00 g
18:0 Stearic1.26 g
20:0 Arachidic0.04 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine2.02 g
Arginine3.80 g
Aspartate4.94 g
Cysteine0.68 g262
Glutamate8.33 g
Glycine2.03 g
Histidine1.15 g128
Isoleucine1.95 g156
Leucine3.10 g113
Lysine2.35 g92
Methionine0.73 g109
Phenylalanine2.10 g236
Proline2.32 g
Serine2.24 g
Threonine1.66 g171
Tryptophan0.53 g204
Tyrosine1.27 g174
Valine2.20 g131
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash17.08 g
Organic Acids5888.34 mg
Acetic Acid0.00 mg
Citric Acid4228.94 mg
Lactic Acid0.00 mg
Malic Acid1659.40 mg
Taurine0.00 mg
Sugar Alcohols (Total)0.00 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.00 g
Xylitol0.00 g
Artificial Sweeteners (Total)0.00 mg
Aspartame0.00 mg
Saccharin0.00 mg
Alcohol0.00 g
Caffeine0.00 mg

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