Meal Plan Detail and Total Nutrition Values

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Meal Plan
Mediterranean Lunch
Shredded raw kale
cup, pieces of ~1" (fdcid: 323505)
Chopped red bell pepper
20 gram (fdcid: 2258590)
Boiled chickpeas
cup (fdcid: 173757)
Olive oil
tablespoon (fdcid: 171413)
Feta cheese
30 gram (fdcid: 2259796)
Whole-grain toast
slice (fdcid: 335240)
 
Food Collection Detail
Collection Name: Mediterranean Lunch Collection Type: Meal Plan
Description: - A large bowl of salad containing:
. shredded raw kale
. chopped red bell pepper
. boiled chickpeas
. feta cheese
. extra virgin olive oil
- 2 slices whole grain toast
 
Nutrition Facts
1 servings per container
Serving Size serving group
Amount per serving
Calories 		383
% Daily Value*
Total Fat 23.4g 30%
Saturated Fat 5.83g 29.2%
Trans Fat 0.01g
Cholesterol 17.26mg 5.8%
Sodium 619.57mg 26.9%
Total Carbohydrate 47.02g 17.1%
Dietary Fiber 9.5g 33.9%
Total Sugars 6.19g
Includes 0g Added Sugars 0%
Protein 19.73g 39.5%
Vitamin D 0mcg 0%
Calcium 322.63mg 24.8%
Iron 3.88mg 21.6%
Potassium 501.22mg 10.7%
Vitamin A 75.02 mcg 8.3%
Vitamin C 57.91mg 64.3%
Thiamin 0.38mg 31.4%
Riboflavin 0.41mg 31.5%
Niacin 3.78mg 23.6%
Vitamin B6 0.33mg 19.5%
Folate 149.52mcg DFE 37.4%
Phosphorus 348.45mg 27.9%
Magnesium 93mg 22.1%
Zinc 2.83mg 25.7%
Choline 40.88mg 7.4%
* 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.
 
Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 478 kcal, Reported: 383 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 47.02 188.06 39.4% 45-65%
Protein 19.73 78.92 16.5% 10-35%
Total Fat 23.4 210.63 44.1% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Protein 19.729 g 39.46%
Folate, total (Vitamin B9) 149.519 µg 37.38%
Fiber, total dietary 9.501 g 33.93%
Calcium, Ca 322.629 mg 24.82%
Iron, Fe 3.883 mg 21.57%
Potassium, K 501.218 mg 10.66%

Potential Health Risk Nutrients
Nutrient Amount DV%
Total lipid (fat) 23.403 g 30.00%
Fatty acids, total saturated 5.832 g 29.16%
Sodium, Na 619.57 mg 26.94%
Fatty acids, total trans 0.014 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin K (phylloquinone) 131.181 µg 109.32%
Manganese, Mn 2.279 mg 99.08%
Vitamin C, total ascorbic acid 57.911 mg 64.35%
Copper, Cu 0.371 mg 41.24%
Selenium, Se 18.584 µg 33.79%
Riboflavin (Vitamin B2) 0.41 mg 31.54%
Thiamin (Vitamin B1) 0.377 mg 31.43%
Phosphorus, P 348.445 mg 27.88%
Vitamin E (alpha-tocopherol) 4.143 mg 27.62%
Zinc, Zn 2.832 mg 25.75%
Niacin (Vitamin B3) 3.78 mg 23.63%
Folate, food 93.933 µg 23.48%
Magnesium, Mg 92.998 mg 22.14%
Vitamin B6 0.332 mg 19.53%
Pantothenic acid (Vitamin B5) 0.688 mg 13.76%

Daily Value Reference Age Group

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Food Nutrition Detail

Macronutrients (Proximates)
Nutrient Name Amount DV% Ref Daily Value Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
Water 119.3667 g 27.6864 g 18.386 g 32.8819 g 15.567 g 24.8454 g
Energy 382.7867 kcal 19.14% 2,000 kcal 10.815 kcal 0.54% 89.5637 kcal 4.48% 119.34 kcal 5.97% 163.068 kcal 8.15%
Energy 1600.2553 kJ 45.732 kJ 374.6383 kJ 499.365 kJ 680.52 kJ
Nitrogen 2.3653 g 0.1452 g 0.0287 g 0.9267 g 1.2647 g
Protein 19.729 g 39.46% 50 g 0.9023 g 1.80% 0.1791 g 0.36% 4.8386 g 9.68% 5.9123 g 11.82% 7.8966 g 15.79%
Total lipid (fat) 23.4031 g 30.00% 78 g 0.4604 g 0.59% 0.0251 g 0.03% 1.4145 g 1.81% 13.5 g 17.31% 5.724 g 7.34% 2.2791 g 2.92%
Ash 3.6942 g 0.4759 g 0.0791 g 0.5024 g 1.1217 g 1.5151 g
Total fat (NLEA) 23.0371 g 29.53% 78 g 0.4604 g (C) 0.59% 0.0251 g (C) 0.03% 1.4145 g (C) 1.81% 13.5 g (C) 17.31% 5.724 g (C) 7.34% 1.9132 g 2.45%
Energy (Atwater General Factors) 88.1303 kcal 4.41% 2,000 kcal 6.2651 kcal 0.31% 81.8652 kcal 4.09%
Energy (Atwater Specific Factors) 87.4394 kcal 5.3977 kcal 82.0418 kcal

Minerals
Nutrient Name Amount DV% Ref Daily Value Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
Calcium, Ca 322.6291 mg 24.82% 1,300 mg 78.486 mg 6.04% 1.2722 mg 0.10% 26.7599 mg 2.06% 0.135 mg 0.01% 111.33 mg 8.56% 104.646 mg 8.05%
Iron, Fe 3.8827 mg 21.57% 18 mg 0.4944 mg 2.75% 0.0707 mg 0.39% 1.5783 mg 8.77% 0.0756 mg 0.42% 0.0203 mg 0.11% 1.6435 mg 9.13%
Magnesium, Mg 92.9983 mg 22.14% 420 mg 10.1043 mg 2.41% 2.196 mg 0.52% 26.2138 mg 6.24% 5.307 mg 1.26% 49.1772 mg 11.71%
Phosphorus, P 348.4452 mg 27.88% 1,250 mg 16.995 mg 1.36% 5.318 mg 0.43% 91.7482 mg 7.34% 98.28 mg 7.86% 136.104 mg 10.89%
Potassium, K 501.2179 mg 10.66% 4,700 mg 107.532 mg 2.29% 42.54 mg 0.91% 158.9209 mg 3.38% 0.135 mg 0.00% 31.59 mg 0.67% 160.5 mg 3.41%
Sodium, Na 619.5698 mg 26.94% 2,300 mg 16.377 mg 0.71% 3.8228 mg 0.17% 0.27 mg 0.01% 310.2 mg 13.49% 288.9 mg 12.56%
Zinc, Zn 2.8324 mg 25.75% 11 mg 0.1205 mg 1.10% 0.0405 mg 0.37% 0.8356 mg 7.60% 0.7059 mg 6.42% 1.1299 mg 10.27%
Copper, Cu 0.3711 mg 41.24% 0.9 mg 0.0164 mg 1.82% 0.008 mg 0.88% 0.1922 mg 21.36% 0.0095 mg 1.05% 0.1451 mg 16.12%
Manganese, Mn 2.2789 mg 99.08% 2.3 mg 0.2843 mg 12.36% 0.0266 mg 1.15% 0.5625 mg 24.46% 0.006 mg 0.26% 1.3996 mg 60.85%
Selenium, Se 18.5842 µg 33.79% 55 µg 2.0206 µg 3.67% 16.5636 µg 30.12%
Iodine, I 14.532 µg 9.69% 150 µg 14.532 µg 9.69%

Vitamins and Other Components
Nutrient Name Amount DV% Ref Daily Value Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
Vitamin C, total ascorbic acid 57.9106 mg 64.35% 90 mg 28.8606 mg 32.07% 28.34 mg 31.49% 0.71 mg 0.79%
Thiamin (Vitamin B1) 0.3772 mg 31.43% 1.2 mg 0.0349 mg 2.91% 0.011 mg 0.92% 0.0633 mg 5.28% 0.0169 mg 1.41% 0.251 mg 20.92%
Riboflavin (Vitamin B2) 0.41 mg 31.54% 1.3 mg 0.1072 mg 8.25% 0.0284 mg 2.19% 0.0344 mg 2.65% 0.1333 mg 10.26% 0.1066 mg 8.20%
Niacin (Vitamin B3) 3.7801 mg 23.63% 16 mg 0.3646 mg 2.28% 0.2048 mg 1.28% 0.2873 mg 1.80% 0.0793 mg 0.50% 2.8441 mg 17.78%
Pantothenic acid (Vitamin B5) 0.6878 mg 13.76% 5 mg 0.1143 mg 2.29% 0.1562 mg 3.12% 0.4173 mg 8.35%
Vitamin B6 0.332 mg 19.53% 1.7 mg 0.0454 mg 2.67% 0.0605 mg 3.56% 0.0759 mg 4.47% 0.0115 mg 0.68% 0.1387 mg 8.16%
Folate, total (Vitamin B9) 149.5186 µg 37.38% 400 µg 19.158 µg 4.79% 9.464 µg 2.37% 93.9326 µg 23.48% 26.964 µg 6.74%
Vitamin A, RAE 75.0151 µg 8.34% 900 µg 74.469 µg 8.27% 0.5461 µg 0.06%
Carotene, beta 895.5679 µg 886.83 µg 8.7379 µg
Cryptoxanthin, beta 8.343 µg 8.343 µg
Lutein + zeaxanthin 1934.34 µg 1,934.34 µg
Vitamin E (alpha-tocopherol) 4.1428 mg 27.62% 15 mg 0.2039 mg 1.36% 0.1911 mg 1.27% 1.9373 mg 12.92% 1.8104 mg 12.07%
Tocopherol, gamma 0.7331 mg 0.0433 mg 0.112 mg 0.5778 mg
Vitamin K (phylloquinone) 131.1815 µg 109.32% 120 µg 120.51 µg 100.43% 2.1845 µg 1.82% 8.127 µg 6.77% 0.36 µg 0.30%
Folate, DFE 149.5186 µg 37.38% 400 µg 19.158 µg (C) 4.79% 9.464 µg (C) 2.37% 93.9326 µg 23.48% 26.964 µg (C) 6.74%
Vitamin A, IU 262.9752 IU 5.26% 5,000 IU 248.23 IU (C) 4.96% 14.7452 IU 0.29%
Biotin (Vitamin B7) 0.2245 µg 0.75% 30 µg 0.0853 µg 0.28% 0.1391 µg 0.46%
Folate, food 93.9326 µg 23.48% 400 µg 93.9326 µg 23.48%
Choline, total 40.8768 mg 7.43% 550 mg 23.3739 mg 4.25% 0.0405 mg 0.01% 17.4624 mg 3.17%
Betaine 80.9055 mg 0.0135 mg 80.892 mg
Tocopherol, beta 0.1689 mg 0.0149 mg 0.1541 mg
Retinol 44.07 µg 44.07 µg
Vitamin K (Menaquinone-4) 1.44 µg 1.44 µg
Choline, free 10.4646 mg 10.4646 mg
Choline, from phosphocholine 0.2568 mg 0.2568 mg
Choline, from phosphotidyl choline 1.8618 mg 1.8618 mg
Choline, from glycerophosphocholine 4.8792 mg 4.8792 mg
Tocopherol, delta 0.1862 mg 0.1862 mg
Tocotrienol, alpha 0.2632 mg 0.2632 mg
Tocotrienol, beta 0.8153 mg 0.8153 mg
Tocotrienol, gamma 0.2375 mg 0.2375 mg
Tocotrienol, delta 0.1156 mg 0.1156 mg


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Proteins and Amino Acids
Nutrient Name Amount DV% Ref Daily Value Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
Tryptophan 0.0464 g 0.0464 g
Threonine 0.1797 g 0.1797 g
Isoleucine 0.2075 g 0.2075 g
Leucine 0.3446 g 0.3446 g
Lysine 0.3238 g 0.3238 g
Methionine 0.0633 g 0.0633 g
Cystine 0.065 g 0.065 g
Phenylalanine 0.2594 g 0.2594 g
Tyrosine 0.1201 g 0.1201 g
Valine 0.2032 g 0.2032 g
Arginine 0.456 g 0.456 g
Histidine 0.1333 g 0.1333 g
Alanine 0.2075 g 0.2075 g
Aspartic acid 0.5691 g 0.5691 g
Glutamic acid 0.8465 g 0.8465 g
Glycine 0.2015 g 0.2015 g
Proline 0.1999 g 0.1999 g
Serine 0.2441 g 0.2441 g

Carbohydrates and Sugar
Nutrient Name Amount DV% Ref Daily Value Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
Carbohydrate, by difference 47.0162 g 17.10% 275 g 1.3658 g 0.50% 1.3306 g 0.48% 14.9746 g 5.45% 1.675 g 0.61% 27.6702 g 10.06%
Fiber, total dietary 9.501 g 33.93% 28 g 1.2669 g 4.52% 0.2316 g 0.83% 4.1505 g 14.82% 3.852 g 13.76%
Sugars, Total 6.1875 g 12.38% 50 g 0.2472 g 0.49% 2.6214 g (C) 5.24% 0.4877 g 0.98% 2.8312 g 5.66%
Glucose 1.0057 g 0.1236 g 0.1759 g 0.7062 g
Fructose 1.5617 g 0.1236 g 1.4381 g
Carbohydrate, by summation 44.5124 g 16.19% 275 g 1.3658 g (C) 0.50% 1.3306 g (C) 0.48% 14.9746 g (C) 5.45% 1.675 g (C) 0.61% 25.1664 g 9.15%
Total dietary fiber (AOAC 2011.25) 9.501 g 33.93% 28 g 1.2669 g (C) 4.52% 0.2316 g (C) 0.83% 4.1505 g (C) 14.82% 3.852 g (C) 13.76%
Total Sugars 2.6214 g 5.24% 50 g 2.6214 g 5.24%
Lactose 0.1894 g 0.183 g 0.0064 g
Galactose 0.1288 g 0.1288 g
Sucrose 0.0193 g 0.0193 g
Maltose 0.6613 g 0.6613 g
Starch 18.4254 g 18.4254 g

Fats and Fatty Acids (Lipids)
Nutrient Name Amount DV% Ref Daily Value Shredded raw kale Chopped red bell pepper Boiled chickpeas Olive oil Feta cheese Whole-grain toast
Fatty acids, total saturated 5.8319 g 29.16% 20 g 0.1469 g 0.73% 1.8641 g 9.32% 3.351 g 16.75% 0.4699 g 2.35%
SFA 14:0 0.5464 g 0.0022 g 0.5391 g 0.0051 g
SFA 16:0 3.5179 g 0.1174 g 1.5241 g 1.5939 g 0.2825 g
SFA 18:0 0.957 g 0.0202 g 0.2637 g 0.5223 g 0.1509 g
Fatty acids, total monounsaturated 11.8188 g 0.3184 g 9.8497 g 1.2552 g 0.3955 g
MUFA 16:1 0.1722 g 0.0027 g 0.1694 g
MUFA 18:1 9.937 g 0.3157 g 9.6213 g
Fatty acids, total polyunsaturated 3.0855 g 0.6313 g 1.4206 g 1.0336 g
PUFA 18:2 1.9257 g 0.6078 g 1.3179 g
PUFA 18:3 0.1262 g 0.0235 g 0.1027 g
SFA 17:0 0.0055 g 0.003 g 0.0026 g
SFA 20:0 0.061 g 0.0559 g 0.0051 g
SFA 22:0 0.0219 g 0.0174 g 0.0045 g
MUFA 17:1 0.0182 g 0.0169 g 0.0013 g
MUFA 20:1 0.0529 g 0.042 g 0.0109 g
Phytosterols 29.835 mg 29.835 mg
SFA 4:0 0.1212 g 0.1212 g
SFA 6:0 0.1001 g 0.1001 g
SFA 10:0 0.1494 g 0.1443 g 0.0051 g
SFA 12:0 0.1718 g 0.1635 g 0.0083 g
MUFA 16:1 c 0.0951 g 0.0855 g 0.0096 g
MUFA 18:1 c 1.4725 g 1.0989 g 0.3736 g
PUFA 18:2 n-6 c,c 1.0646 g 0.1273 g 0.9373 g
Cholesterol 17.256 mg 5.75% 300 mg 17.256 mg 5.75%
SFA 8:0 0.0013 g 0.0013 g
SFA 15:0 0.0019 g 0.0019 g
SFA 24:0 0.0026 g 0.0026 g
MUFA 17:1 c 0.0013 g 0.0013 g
MUFA 20:1 c 0.0109 g 0.0109 g
PUFA 18:2 c 0.9373 g 0.9373 g
PUFA 18:3 c 0.0905 g 0.0905 g
PUFA 18:3 n-3 c,c,c (ALA) 0.0892 g 0.0892 g
PUFA 18:3 n-6 c,c,c 0.0013 g 0.0013 g
PUFA 20:2 c 0.0013 g 0.0013 g
PUFA 20:2 n-6 c,c 0.0013 g 0.0013 g
PUFA 20:4 0.0026 g 0.0026 g
PUFA 20:4c 0.0026 g 0.0026 g
Fatty acids, total trans 0.0141 g 0.0141 g
Fatty acids, total trans-monoenoic 0.0109 g 0.0109 g
TFA 18:1 t 0.0109 g 0.0109 g
Fatty acids, total trans-dienoic 0.0032 g 0.0032 g
TFA 18:2 t not further defined 0.0032 g 0.0032 g