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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Saturday Menu

In-depth nutrient profile:

Saturday Menu
(Note: "--" indicates data unavailable)
amount1.00 Day Totals
total weight1317.03 g
BASIC MACRONUTRIENTS AND CALORIES
nutrientamountDRI/DV
(%)
Protein60.16 g
Carbohydrates224.73 g
Fat - Total53.35 g
Dietary Fiber35.60 g142
Calories1524.49
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Total Sugars81.53 g
Monosaccharides33.82 g
Disaccharides18.94 g
Soluble Fiber3.09 g
Insoluble Fiber7.76 g
Other Carbohydrates88.80 g
Fat:
Monounsaturated Fat25.52 g
Polyunsaturated Fat12.30 g
Saturated Fat7.65 g
Trans Fat0.01 g
Calories from fat480.19
Calories from saturated fat68.86
Cholesterol41.72 mg
Water902.10 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B11.13 mg94
Vitamin - B20.95 mg73
Vitamin - B3 (Niacin Equivalents)22.02 mg
Vitamin B61.85 mg109
Vitamin B120.22 mcg9
Biotin26.82 mcg89
Choline34.53 mg8
Folate376.44 mcg94
Pantothenic Acid3.43 mg69
Vitamin C348.95 mg465
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)39494.16 IU1316
Vitamin A mcg Retinol Activity Equivalents (RAE)3975.85 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)3.54 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)3920.84 mcg (RE)--
Beta Carotene23346.37 mcg
Vitamin D
Vitamin D International Units (IU)50.00 IU13
Vitamin D mcg1.25 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)13.86 mg (ATE)92
Vitamin E International Units (IU)20.65 IU
Vitamin E mg13.86 mg
Vitamin K1327.69 mcg1475
Minerals
nutrientamountDRI/DV
(%)
Boron762.37 mcg
Calcium693.17 mg69
Chloride528.36 mg
Chromium2.18 mcg6
Copper1.99 mg221
Fluoride-- mg--
Iodine14.04 mcg9
Iron16.08 mg89
Magnesium324.50 mg81
Manganese3.26 mg163
Molybdenum38.75 mcg86
Phosphorus744.05 mg106
Potassium3188.27 mg91
Selenium43.28 mcg79
Sodium1207.31 mg80
Zinc5.56 mg51
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids0.71 g30
Omega-6 Fatty Acids9.86 g
Monounsaturated Fats
14:1 Myristoleic0.01 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic0.29 g
17:1 Heptadecenoic0.01 g
18:1 Oleic23.32 g
20:1 Eicosenoic0.07 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic9.83 g
18:3 Linolenic0.69 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.03 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.01 g
22:6 Docosahexaenoic (DHA)0.01 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.05 g
10:0 Capric0.05 g
12:0 Lauric0.27 g
14:0 Myristic0.14 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic3.76 g
17:0 Margaric0.01 g
18:0 Stearic1.65 g
20:0 Arachidic0.02 g
22:0 Behenate0.01 g
24:0 Lignoceric0.00 g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine1.94 g
Arginine2.98 g
Aspartate4.28 g
Cysteine0.63 g242
Glutamate6.98 g
Glycine2.01 g
Histidine1.00 g111
Isoleucine1.89 g151
Leucine2.76 g100
Lysine2.38 g93
Methionine0.72 g107
Phenylalanine1.75 g197
Proline1.78 g
Serine1.61 g
Threonine1.53 g158
Tryptophan0.46 g177
Tyrosine1.20 g164
Valine2.02 g120
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash13.22 g
Organic Acids0.00 mg
Acetic Acid0.00 mg
Citric Acid0.00 mg
Lactic Acid0.00 mg
Malic Acid0.00 mg
Taurine-- 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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