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Monday Dinner - 7 Day Healthy Menu

In depth nutrient analysis:

Monday Dinner - 7 Day Healthy Menu
amount 1.00 meal
total weight 528.76 g
Basic Components
nutrient amount %DV
calories 426.12
calories from fat 34.72
calories from saturated fat 7.04
protein 37.16 g
carbohydrates 58.67 g
dietary fiber 6.57 g 26.28
soluble fiber 0.76 g
insoluble fiber 3.77 g
sugar - total 8.05 g
monosaccharides 2.20 g
disaccharides 0.83 g
other carbs 43.77 g
fat - total 3.86 g
saturated fat 0.78 g
mono fat 0.99 g
poly fat 1.34 g
trans fatty acids 0.00 g
cholesterol 53.30 mg
water 424.62 g
ash 4.21 g
Vitamins
nutrient amount %DV
vitamin A IU 1965.35 IU 65.51
vitamin A RE 223.24 RE
A - carotenoid 183.39 RE 3.33
A - retinol 39.69 RE
A - beta carotene 1089.64 mcg
thiamin - B1 0.31 mg 28.18
riboflavin - B2 0.08 mg 7.27
niacin - B3 3.30 mg 23.57
niacin equiv 10.17 mg
vitamin B6 0.97 mg 74.62
vitamin B12 3.97 mcg 165.42
biotin 5.79 mcg 19.30
vitamin C 34.59 mg 46.12
vitamin D IU 45.36 IU 22.68
vitamin D mcg 1.13 mcg
vitamin E alpha equiv 2.14 mg 14.27
vitamin E IU 3.18 IU
vitamin E mg 3.27 mg
folate 34.90 mcg 8.72
vitamin K 127.98 mcg 142.20
pantothenic acid 1.92 mg 38.40
Minerals
nutrient amount %DV
boron 0.09 mcg
calcium 128.50 mg 12.85
chloride 13.75 mg
chromium 8.53 mcg 34.12
copper 0.34 mg 37.78
fluoride mg 0.00
iodine 1.10 mcg 0.73
iron 3.06 mg 17.00
magnesium 169.67 mg 53.02
manganese 2.55 mg 141.67
molybdenum 8.41 mcg 18.69
phosphorus 423.99 mg 60.57
potassium 1028.50 mg
selenium 70.52 mcg 128.22
sodium 456.23 mg
zinc 2.07 mg 25.87
Saturated Fats
nutrient amount %DV
4:0 butyric 0.00 g
6:0 caproic 0.00 g
8:0 caprylic 0.00 g
10:0 capric 0.00 g
12:0 lauric 0.00 g
14:0 myristic 0.07 g
15:0 pentadecanoic 0.03 g
16:0 palmitic 0.52 g
17:0 margaric 0.00 g
18:0 stearic 0.11 g
20:0 arachidic 0.00 g
22:0 behenate 0.00 g
24:0 lignoceric 0.00 g
Mono Fats
nutrient amount %DV
14:1 myristol 0.00 g
15:1 pentadecenoic 0.00 g
16:1 palmitol 0.06 g
17:1 heptadecenoic 0.00 g
18:1 oleic 0.76 g
20:1 eicosen 0.00 g
22:1 erucic 0.00 g
24:1 nervonic 0.00 g
Poly Fats
nutrient amount %DV
18:2 linoleic 0.65 g
18:3 linolenic 0.05 g
18:4 stearidon 0.00 g
20:3 eicosatrienoic 0.00 g
20:4 arachidon 0.05 g
20:5 EPA 0.05 g
22:5 DPA 0.02 g
22:6 DHA 0.31 g
Other Fats
nutrient amount %DV
omega 3 fatty acids 0.41 g 9.32
omega 6 fatty acids 0.70 g
Amino Acids
nutrient amount %DV
alanine 2.10 g
arginine 2.29 g
aspartate 3.55 g
cystine 0.39 g 33.91
glutamate 5.52 g
glycine 1.70 g
histidine 1.02 g 122.89
isoleucine 1.66 g 144.35
leucine 2.89 g 114.23
lysine 2.99 g 127.23
methionine 1.00 g 86.96
phenylalanine 1.47 g 68.06
proline 1.30 g
serine 1.48 g
threonine 1.53 g 123.39
tryptophan 0.41 g 128.13
tyrosine 1.20 g 55.56
valine 1.88 g 127.89
Other
nutrient amount %DV
alcohol 0.00 g
caffeine 0.00 mg
artif sweetener total mg
aspartame mg
saccharin mg
sugar alcohol g
glycerol g
inositol g
mannitol g
sorbitol g
xylitol g
organic acids 356.09 mg
acetic acid 0.00 mg
citric acid 356.09 mg
lactic acid 0.00 mg
malic acid mg
choline mg 0.00
taurine mg

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