Meal Plan Detail and Total Nutrition Values

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Meal Plan
Mediterranean Dinner
Roasted or gilled salmon
150 gram (fdcid: 173692)
Steamed or roasted broccoli
100 gram (fdcid: 169967)
Steamed or roasted zucchini
100 gram (fdcid: 169292)
Extra virgin olive oil
tablespoon (fdcid: 171413)
Brown rice
cup (fdcid: 168875)
Non-fat milk
cup (fdcid: 746776)
 
Food Collection Detail
Collection Name: Mediterranean Dinner Collection Type: Meal Plan
Description: . Roasted or gilled salmon
. Steamed or roasted broccoli and zucchini topped with extra virgin olive oil
. 1 cup brown rice
. 1 cup non-fat milk
 
Nutrition Facts
1 servings per container
Serving Size serving group
Amount per serving
Calories 		705
% Daily Value*
Total Fat 24.44g 31.3%
Saturated Fat 3.91g 19.6%
Trans Fat 0.03g
Cholesterol 98.88mg 33%
Sodium 285.08mg 12.4%
Total Carbohydrate 67.82g 24.7%
Dietary Fiber 7.81g 27.9%
Total Sugars 15.52g
Includes 0g Added Sugars 0%
Protein 56.2g 112.4%
Vitamin D 27.76mcg 138.8%
Calcium 418.85mg 32.2%
Iron 2.93mg 16.3%
Potassium 1,776mg 37.8%
Vitamin A 377.44 mcg 41.9%
Vitamin C 77.8mg 86.4%
Thiamin 0.67mg 55.8%
Riboflavin 0.86mg 66.3%
Niacin 19.13mg 119.6%
Vitamin B6 1.95mg 114.9%
Folate 159.22mcg DFE 39.8%
Vitamin B12 8.13mcg 338.8%
Phosphorus 974.87mg 78%
Magnesium 210.55mg 50.1%
Zinc 3.92mg 35.6%
Choline 263.21mg 47.9%
* 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: 716 kcal, Reported: 705 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 67.82 271.27 37.9% 45-65%
Protein 56.2 224.81 31.4% 10-35%
Total Fat 24.44 219.96 30.7% 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%
Vitamin D (D2 + D3) 27.756 µg 138.78%
Protein 56.202 g 112.40%
Folate, total (Vitamin B9) 159.22 µg 39.80%
Potassium, K 1,776.005 mg 37.79%
Calcium, Ca 418.855 mg 32.22%
Fiber, total dietary 7.81 g 27.89%
Iron, Fe 2.929 mg 16.27%

Potential Health Risk Nutrients
Nutrient Amount DV%
Cholesterol 98.88 mg 32.96%
Total lipid (fat) 24.44 g 31.33%
Sugars, Total 15.523 g 31.05%
Fatty acids, total saturated 3.911 g 19.55%
Sodium, Na 285.08 mg 12.39%
Fatty acids, total trans 0.035 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin B12 8.132 µg 338.83%
Vitamin K (phylloquinone) 153.577 µg 127.98%
Niacin (Vitamin B3) 19.131 mg 119.57%
Vitamin B6 1.954 mg 114.93%
Manganese, Mn 2.528 mg 109.92%
Selenium, Se 59.97 µg 109.04%
Pantothenic acid (Vitamin B5) 4.534 mg 90.68%
Vitamin C, total ascorbic acid 77.8 mg 86.44%
Phosphorus, P 974.87 mg 77.99%
Vitamin A, IU 3,479.3 IU 69.59%
Riboflavin (Vitamin B2) 0.862 mg 66.28%
Iodine, I 87.822 µg 58.55%
Thiamin (Vitamin B1) 0.67 mg 55.85%
Magnesium, Mg 210.55 mg 50.13%
Choline, total 263.212 mg 47.86%
Copper, Cu 0.39 mg 43.32%
Vitamin A, RAE 377.44 µg 41.94%
Folate, food 154.3 µg 38.58%
Zinc, Zn 3.921 mg 35.65%
Vitamin E (alpha-tocopherol) 4.992 mg 33.28%

Daily Value Reference Age Group

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Food Nutrition Detail

Macronutrients (Proximates)
Nutrient Name Amount DV% Ref Daily Value Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
Water 651.105 g 100.995 g 89.25 g 95.22 g 142.272 g 223.368 g
Energy 705.38 kcal 35.27% 2,000 kcal 234 kcal 11.70% 35 kcal 1.75% 15 kcal 0.75% 119.34 kcal 5.97% 218.4 kcal 10.92% 83.64 kcal 4.18%
Energy 2957.655 kJ 979.5 kJ 146 kJ 64 kJ 499.365 kJ 914.55 kJ 354.24 kJ
Protein 56.2018 g 112.40% 50 g 39.72 g 79.44% 2.38 g 4.76% 1.14 g 2.28% 4.524 g 9.05% 8.4378 g 16.88%
Total lipid (fat) 24.4403 g 31.33% 78 g 8.355 g 10.71% 0.41 g 0.53% 0.36 g 0.46% 13.5 g 17.31% 1.6185 g 2.07% 0.1968 g 0.25%
Ash 6.2647 g 2.25 g 0.77 g 0.59 g 0.7605 g 1.8942 g
Total fat (NLEA) 24.4157 g 31.30% 78 g 8.355 g (C) 10.71% 0.41 g (C) 0.53% 0.36 g (C) 0.46% 13.5 g (C) 17.31% 1.6185 g (C) 2.07% 0.1722 g 0.22%
Nitrogen 1.3284 g 1.3284 g

Minerals
Nutrient Name Amount DV% Ref Daily Value Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
Calcium, Ca 418.855 mg 32.22% 1,300 mg 16.5 mg 1.27% 40 mg 3.08% 18 mg 1.38% 0.135 mg 0.01% 19.5 mg 1.50% 324.72 mg 24.98%
Iron, Fe 2.9291 mg 16.27% 18 mg 0.78 mg 4.33% 0.67 mg 3.72% 0.37 mg 2.06% 0.0756 mg 0.42% 1.0335 mg 5.74%
Magnesium, Mg 210.55 mg 50.13% 420 mg 54 mg 12.86% 21 mg 5.00% 19 mg 4.52% 85.8 mg 20.43% 30.75 mg 7.32%
Phosphorus, P 974.87 mg 77.99% 1,250 mg 457.5 mg 36.60% 67 mg 5.36% 37 mg 2.96% 150.15 mg 12.01% 263.22 mg 21.06%
Potassium, K 1776.005 mg 37.79% 4,700 mg 654 mg 13.91% 293 mg 6.23% 264 mg 5.62% 0.135 mg 0.00% 154.05 mg 3.28% 410.82 mg 8.74%
Sodium, Na 285.08 mg 12.39% 2,300 mg 138 mg 6.00% 41 mg 1.78% 3 mg 0.13% 0.27 mg 0.01% 1.95 mg 0.08% 100.86 mg 4.39%
Zinc, Zn 3.921 mg 35.65% 11 mg 0.825 mg 7.50% 0.45 mg 4.09% 0.33 mg 3.00% 1.209 mg 10.99% 1.107 mg 10.06%
Copper, Cu 0.3899 mg 43.32% 0.9 mg 0.114 mg 12.67% 0.061 mg 6.78% 0.052 mg 5.78% 0.158 mg 17.55% 0.0049 mg 0.55%
Manganese, Mn 2.5281 mg 109.92% 2.3 mg 0.0195 mg 0.85% 0.194 mg 8.43% 0.173 mg 7.52% 2.1391 mg 93.01% 0.0025 mg 0.11%
Selenium, Se 59.97 µg 109.04% 55 µg 53.25 µg 96.82% 1.6 µg 2.91% 0.2 µg 0.36% 4.92 µg 8.95%
Fluoride, F 4 µg 4 µg
Iodine, I 87.822 µg 58.55% 150 µg 87.822 µg 58.55%

Vitamins and Other Components
Nutrient Name Amount DV% Ref Daily Value Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
Thiamin (Vitamin B1) 0.6702 mg 55.85% 1.2 mg 0.2355 mg 19.62% 0.063 mg 5.25% 0.035 mg 2.92% 0.1989 mg 16.57% 0.1378 mg 11.48%
Riboflavin (Vitamin B2) 0.8617 mg 66.28% 1.3 mg 0.369 mg 28.38% 0.123 mg 9.46% 0.024 mg 1.85% 0.0234 mg 1.80% 0.3223 mg 24.79%
Niacin (Vitamin B3) 19.1313 mg 119.57% 16 mg 15.1845 mg 94.90% 0.553 mg 3.46% 0.51 mg 3.19% 2.5935 mg 16.21% 0.2903 mg 1.81%
Pantothenic acid (Vitamin B5) 4.5339 mg 90.68% 5 mg 1.911 mg 38.22% 0.616 mg 12.32% 0.288 mg 5.76% 0.7644 mg 15.29% 0.9545 mg 19.09%
Vitamin B6 1.9537 mg 114.93% 1.7 mg 1.2405 mg 72.97% 0.2 mg 11.76% 0.08 mg 4.71% 0.2905 mg 17.09% 0.1427 mg 8.39%
Folate, total (Vitamin B9) 159.22 µg 39.80% 400 µg 10.5 µg 2.62% 108 µg 27.00% 28 µg 7.00% 7.8 µg 1.95% 4.92 µg 1.23%
Folate, food 154.3 µg 38.58% 400 µg 10.5 µg 2.62% 108 µg 27.00% 28 µg 7.00% 7.8 µg 1.95%
Folate, DFE 159.22 µg 39.80% 400 µg 10.5 µg 2.62% 108 µg 27.00% 28 µg 7.00% 7.8 µg 1.95% 4.92 µg (C) 1.23%
Choline, total 263.2125 mg 47.86% 550 mg 168.9 mg 30.71% 40.1 mg 7.29% 9.4 mg 1.71% 0.0405 mg 0.01% 44.772 mg 8.14%
Vitamin B12 8.1318 µg 338.83% 2.4 µg 6.705 µg 279.38% 1.4268 µg 59.45%
Vitamin A, RAE 377.44 µg 41.94% 900 µg 87 µg 9.67% 77 µg 8.56% 56 µg 6.22% 157.44 µg 17.49%
Retinol 244.44 µg 87 µg 157.44 µg
Vitamin A, IU 3479.3 IU 69.59% 5,000 IU 289.5 IU 5.79% 1,548 IU 30.96% 1,117 IU 22.34% 524.8 IU (C) 10.50%
Vitamin E (alpha-tocopherol) 4.9923 mg 33.28% 15 mg 1.485 mg 9.90% 1.45 mg 9.67% 0.12 mg 0.80% 1.9373 mg 12.92%
Tocopherol, beta 0.0399 mg 0.015 mg 0.01 mg 0.0149 mg
Tocopherol, gamma 0.6471 mg 0.285 mg 0.25 mg 0.112 mg
Tocopherol, delta 0.33 mg 0.33 mg
Vitamin D (D2 + D3), International Units 1113.24 IU 1,005 IU 108.24 IU
Vitamin D (D2 + D3) 27.756 µg 138.78% 20 µg 25.05 µg 125.25% 2.706 µg 13.53%
Vitamin D3 (cholecalciferol) 27.756 µg 25.05 µg 2.706 µg
Vitamin K (phylloquinone) 153.577 µg 127.98% 120 µg 0.15 µg 0.13% 141.1 µg 117.58% 4.2 µg 3.50% 8.127 µg 6.77%
Vitamin K (Menaquinone-4) 0.6 µg 0.6 µg
Vitamin C, total ascorbic acid 77.8 mg 86.44% 90 mg 64.9 mg 72.11% 12.9 mg 14.33%
Betaine 2.6275 mg 0.1 mg 0.3 mg 0.0135 mg 2.214 mg
Carotene, beta 1603.92 µg 929 µg 670 µg 4.92 µg
Lutein + zeaxanthin 2230 µg 1,080 µg 1,150 µg
Choline, free 7.626 mg 7.626 mg
Choline, from phosphocholine 1.968 mg 1.968 mg
Choline, from phosphotidyl choline 4.92 mg 4.92 mg
Choline, from glycerophosphocholine 28.29 mg 28.29 mg
Choline, from sphingomyelin 2.214 mg 2.214 mg
cis-beta-Carotene 2.46 µg 2.46 µg
trans-beta-Carotene 2.46 µg 2.46 µg
Lutein 2.46 µg 2.46 µg


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Proteins and Amino Acids
Nutrient Name Amount DV% Ref Daily Value Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
Tryptophan 0.7191 g 0.5025 g 0.034 g 0.006 g 0.0585 g 0.1181 g
Threonine 2.5556 g 1.8705 g 0.096 g 0.015 g 0.1658 g 0.4084 g
Isoleucine 2.6648 g 1.911 g 0.092 g 0.023 g 0.1911 g 0.4477 g
Leucine 4.6876 g 3.2775 g 0.147 g 0.037 g 0.3725 g 0.8536 g
Lysine 4.9655 g 3.861 g 0.155 g 0.035 g 0.1716 g 0.7429 g
Methionine 1.6692 g 1.287 g 0.043 g 0.009 g 0.1014 g 0.2288 g
Cystine 0.5351 g 0.4425 g 0.031 g 0.007 g 0.0546 g
Phenylalanine 2.4123 g 1.629 g 0.116 g 0.022 g 0.232 g 0.4133 g
Tyrosine 2.4704 g 1.8105 g 0.06 g 0.017 g 0.1696 g 0.4133 g
Valine 3.1698 g 2.1915 g 0.138 g 0.029 g 0.2652 g 0.5461 g
Arginine 3.4645 g 2.574 g 0.2 g 0.027 g 0.3412 g 0.3223 g
Histidine 1.507 g 1.0665 g 0.063 g 0.014 g 0.115 g 0.2485 g
Alanine 3.174 g 2.4735 g 0.114 g 0.033 g 0.2632 g 0.2903 g
Aspartic acid 5.6277 g 4.062 g 0.329 g 0.078 g 0.4231 g 0.7355 g
Glutamic acid 9.4371 g 5.853 g 0.549 g 0.068 g 0.9204 g 2.0467 g
Glycine 2.433 g 1.911 g 0.101 g 0.024 g 0.2223 g 0.1747 g
Proline 2.6681 g 1.4685 g 0.111 g 0.02 g 0.2125 g 0.8561 g
Serine 2.4744 g 1.5885 g 0.129 g 0.026 g 0.234 g 0.4969 g
Cysteine 0.0935 g 0.0935 g

Carbohydrates and Sugar
Nutrient Name Amount DV% Ref Daily Value Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
Carbohydrate, by difference 67.8177 g 24.66% 275 g 7.18 g 2.61% 2.69 g 0.98% 45.8445 g 16.67% 12.1032 g 4.40%
Fiber, total dietary 7.81 g 27.89% 28 g 3.3 g 11.79% 1 g 3.57% 3.51 g 12.54%
Total Sugars 3.1 g 6.20% 50 g 1.39 g 2.78% 1.71 g 3.42%
Sucrose 0.08 g 0.08 g
Glucose 0.49 g 0.49 g
Fructose 0.74 g 0.74 g
Carbohydrate, by summation 67.8177 g 24.66% 275 g 7.18 g (C) 2.61% 2.69 g (C) 0.98% 45.8445 g (C) 16.67% 12.1032 g (C) 4.40%
Total dietary fiber (AOAC 2011.25) 7.81 g 27.89% 28 g 3.3 g (C) 11.79% 1 g (C) 3.57% 3.51 g (C) 12.54%
Sugars, Total 15.523 g 31.05% 50 g 1.39 g (C) 2.78% 1.71 g (C) 3.42% 12.423 g 24.85%
Lactose 12.423 g 12.423 g

Fats and Fatty Acids (Lipids)
Nutrient Name Amount DV% Ref Daily Value Roasted or gilled salmon Steamed or roasted broccoli Steamed or roasted zucchini Extra virgin olive oil Brown rice Non-fat milk
Fatty acids, total saturated 3.9109 g 19.55% 20 g 1.4535 g 7.27% 0.079 g 0.40% 0.072 g 0.36% 1.8641 g 9.32% 0.3217 g 1.61% 0.1205 g 0.60%
SFA 10:0 0.0064 g 0.0015 g 0.0049 g
SFA 12:0 0.0134 g 0.0045 g 0.002 g 0.0019 g 0.0049 g
SFA 14:0 0.2505 g 0.225 g 0.0059 g 0.0197 g
SFA 15:0 0.0295 g 0.027 g 0.0025 g
SFA 16:0 2.9513 g 0.9795 g 0.056 g 0.065 g 1.5241 g 0.2749 g 0.0517 g
SFA 17:0 0.0249 g 0.0195 g 0.003 g 0.0025 g
SFA 18:0 0.521 g 0.186 g 0.013 g 0.007 g 0.2637 g 0.0292 g 0.0221 g
SFA 20:0 0.0689 g 0.009 g 0.004 g 0.0559 g
SFA 22:0 0.0239 g 0.0015 g 0.005 g 0.0174 g
Fatty acids, total monounsaturated 13.3416 g 2.796 g 0.04 g 0.029 g 9.8497 g 0.585 g 0.0418 g
MUFA 14:1 0.006 g 0.006 g
MUFA 16:1 0.4303 g 0.246 g 0.009 g 0.1694 g 0.0059 g
MUFA 17:1 0.0414 g 0.0225 g 0.002 g 0.0169 g
MUFA 18:1 11.523 g 1.2645 g 0.029 g 0.029 g 9.6213 g 0.5791 g
MUFA 20:1 0.7125 g 0.6705 g 0.042 g
MUFA 22:1 0.561 g 0.561 g
MUFA 24:1 c 0.0255 g 0.0255 g
Fatty acids, total polyunsaturated 4.3241 g 1.9905 g 0.17 g 0.151 g 1.4206 g 0.5772 g 0.0148 g
PUFA 18:2 2.2637 g 0.285 g 0.051 g 0.058 g 1.3179 g 0.5518 g
PUFA 18:3 0.4281 g 0.087 g 0.119 g 0.094 g 0.1027 g 0.0253 g
PUFA 18:4 0.096 g 0.096 g
PUFA 20:2 n-6 c,c 0.0285 g 0.0285 g
PUFA 20:3 0.0255 g 0.0255 g
PUFA 20:4 0.03 g 0.03 g
PUFA 20:5 n-3 (EPA) 0.4485 g 0.4485 g
PUFA 22:4 0.0045 g 0.0045 g
PUFA 22:5 n-3 (DPA) 0.1395 g 0.1395 g
PUFA 22:6 n-3 (DHA) 0.84 g 0.84 g
Fatty acids, total trans 0.0345 g 0.0345 g
Cholesterol 98.88 mg 32.96% 300 mg 91.5 mg 30.50% 7.38 mg 2.46%
Phytosterols 29.835 mg 29.835 mg
SFA 4:0 0.0074 g 0.0074 g
SFA 6:0 0.0025 g 0.0025 g
SFA 8:0 0.0025 g 0.0025 g
MUFA 16:1 c 0.0025 g 0.0025 g
MUFA 18:1 c 0.0418 g 0.0418 g
PUFA 18:2 c 0.0123 g 0.0123 g
PUFA 18:2 n-6 c,c 0.0123 g 0.0123 g
Fatty acids, total trans-monoenoic 0.0025 g 0.0025 g
TFA 18:1 t 0.0025 g 0.0025 g