Meal Plan Detail and Total Nutrition Values

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Meal Plan
Oven-Roasted Tilapia and Vegetables With Pasta
Tilapia
ounce (fdcid: 175177)
Broccoli
1  x  0.5 cup, chopped (fdcid: 169967)
Carrots
cup (fdcid: 170394)
Summer squash
cup slices (fdcid: 170125)
Pasta
cup farfalle (fdcid: 172014)
Olive oil
tbsp (fdcid: 748608)
 
Food Collection Detail
Collection Name: Oven-Roasted Tilapia and Vegetables With Pasta Collection Type: Meal Plan
Description: . Tilapia (4 ounces)
. Broccoli (½ cup)
. Carrots (â…“ cup)
. Summer squash (â…“ cup)
. Pasta (¾ cup cooked)
. Garlic-herb or olive oil (1 Tbsp)
 
Nutrition Facts
1 servings per container
Serving Size serving group
Amount per serving
Calories 		329
% Daily Value*
Total Fat 17.47g 22.4%
Saturated Fat 3.48g 17.4%
Trans Fat 0g
Cholesterol 64.64mg 21.5%
Sodium 372.8mg 16.2%
Total Carbohydrate 37g 13.5%
Dietary Fiber 6.42g 22.9%
Total Sugars 4.88g
Includes 0g Added Sugars 0%
Protein 37.11g 74.2%
Vitamin D 4.2mcg 21%
Calcium 84.46mg 6.5%
Iron 2.1mg 11.7%
Potassium 931.93mg 19.8%
Vitamin A 509.25 mcg 56.6%
Vitamin C 55.79mg 62%
Thiamin 0.23mg 19.3%
Riboflavin 0.24mg 18.6%
Niacin 6.78mg 42.3%
Vitamin B6 0.45mg 26.7%
Folate 115.92mcg DFE 29%
Vitamin B12 2.11mcg 87.9%
Phosphorus 369.1mg 29.5%
Magnesium 88.96mg 21.2%
Zinc 1.56mg 14.2%
Choline 98.76mg 18%
* 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: 454 kcal, Reported: 329 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 37 148.01 32.6% 45-65%
Protein 37.11 148.42 32.7% 10-35%
Total Fat 17.47 157.22 34.7% 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%
Protein 37.105 g 74.21%
Folate, total (Vitamin B9) 115.922 µg 28.98%
Fiber, total dietary 6.416 g 22.91%
Vitamin D (D2 + D3) 4.196 µg 20.98%
Potassium, K 931.933 mg 19.83%
Iron, Fe 2.099 mg 11.66%

Potential Health Risk Nutrients
Nutrient Amount DV%
Total lipid (fat) 17.469 g 22.40%
Cholesterol 64.638 mg 21.55%
Fatty acids, total saturated 3.479 g 17.39%
Sodium, Na 372.799 mg 16.21%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin A, IU 10,182.816 IU 203.66%
Selenium, Se 84.607 µg 153.83%
Vitamin K (phylloquinone) 120.293 µg 100.24%
Vitamin B12 2.109 µg 87.89%
Vitamin C, total ascorbic acid 55.789 mg 61.99%
Vitamin A, RAE 509.25 µg 56.58%
Niacin (Vitamin B3) 6.776 mg 42.35%
Copper, Cu 0.283 mg 31.49%
Pantothenic acid (Vitamin B5) 1.526 mg 30.52%
Phosphorus, P 369.102 mg 29.53%
Folate, food 115.922 µg 28.98%
Manganese, Mn 0.66 mg 28.69%
Vitamin B6 0.453 mg 26.66%
Magnesium, Mg 88.961 mg 21.18%
Thiamin (Vitamin B1) 0.231 mg 19.28%
Riboflavin (Vitamin B2) 0.242 mg 18.63%
Vitamin E (alpha-tocopherol) 2.694 mg 17.96%
Choline, total 98.759 mg 17.96%
Zinc, Zn 1.563 mg 14.21%

Daily Value Reference Age Group

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Food Nutrition Detail

Macronutrients (Proximates)
Nutrient Name Amount DV% Ref Daily Value Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Water 303.6627 g 81.1831 g 69.615 g 46.8415 g 56.1638 g 49.8593 g
Energy 328.6143 kcal 16.43% 2,000 kcal 145.152 kcal 7.26% 27.3 kcal 1.36% 18.1818 kcal 0.91% 11.988 kcal 0.60% 125.9925 kcal 6.30%
Energy 1376.3227 kJ 610.092 kJ 113.88 kJ 76.3636 kJ 50.3496 kJ 525.6375 kJ
Protein 37.1053 g 74.21% 50 g 29.6541 g 59.31% 1.8564 g 3.71% 0.3948 g 0.79% 0.5455 g 1.09% 4.6545 g 9.31%
Total lipid (fat) 17.4685 g 22.40% 78 g 3.0051 g 3.85% 0.3198 g 0.41% 0.0935 g 0.12% 0.1858 g 0.24% 0.7463 g 0.96% 13.118 g (C) 16.82%
Ash 3.1443 g 1.2928 g 0.6006 g 0.3481 g 0.4615 g 0.4414 g
Total fat (NLEA) 17.4685 g 22.40% 78 g 3.0051 g (C) 3.85% 0.3198 g (C) 0.41% 0.0935 g (C) 0.12% 0.1858 g (C) 0.24% 0.7463 g (C) 0.96% 13.118 g 16.82%

Minerals
Nutrient Name Amount DV% Ref Daily Value Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Calcium, Ca 84.4617 mg 6.50% 1,300 mg 15.876 mg 1.22% 31.2 mg 2.40% 15.5844 mg 1.20% 16.1838 mg 1.24% 5.6175 mg 0.43%
Iron, Fe 2.0987 mg 11.66% 18 mg 0.7825 mg 4.35% 0.5226 mg 2.90% 0.1766 mg 0.98% 0.2158 mg 1.20% 0.4012 mg 2.23%
Magnesium, Mg 88.9614 mg 21.18% 420 mg 38.556 mg 9.18% 16.38 mg 3.90% 5.1948 mg 1.24% 14.3856 mg 3.43% 14.445 mg 3.44%
Phosphorus, P 369.102 mg 29.53% 1,250 mg 231.336 mg 18.51% 52.26 mg 4.18% 15.5844 mg 1.25% 23.3766 mg 1.87% 46.545 mg 3.72%
Potassium, K 931.9326 mg 19.83% 4,700 mg 430.92 mg 9.17% 228.54 mg 4.86% 122.0778 mg 2.60% 115.0848 mg 2.45% 35.31 mg 0.75%
Sodium, Na 372.7991 mg 16.21% 2,300 mg 63.504 mg 2.76% 31.98 mg 1.39% 30.1298 mg 1.31% 142.0578 mg 6.18% 105.1275 mg 4.57%
Zinc, Zn 1.5629 mg 14.21% 11 mg 0.4649 mg 4.23% 0.351 mg 3.19% 0.1039 mg 0.94% 0.2338 mg 2.13% 0.4093 mg 3.72%
Copper, Cu 0.2834 mg 31.49% 0.9 mg 0.0851 mg 9.45% 0.0476 mg 5.29% 0.0088 mg 0.98% 0.0617 mg 6.86% 0.0803 mg 8.92%
Manganese, Mn 0.6599 mg 28.69% 2.3 mg 0.042 mg 1.82% 0.1513 mg 6.58% 0.0805 mg 3.50% 0.1277 mg 5.55% 0.2584 mg 11.24%
Selenium, Se 84.6071 µg 153.83% 55 µg 61.6896 µg 112.16% 1.248 µg 2.27% 0.3636 µg 0.66% 0.1199 µg 0.22% 21.186 µg 38.52%
Fluoride, F 27.7953 µg 3.12 µg 24.6753 µg

Vitamins and Other Components
Nutrient Name Amount DV% Ref Daily Value Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Thiamin (Vitamin B1) 0.2313 mg 19.28% 1.2 mg 0.1055 mg 8.79% 0.0491 mg 4.10% 0.0343 mg 2.86% 0.0264 mg 2.20% 0.0161 mg 1.34%
Riboflavin (Vitamin B2) 0.2422 mg 18.63% 1.3 mg 0.0828 mg 6.37% 0.0959 mg 7.38% 0.0229 mg 1.76% 0.0246 mg 1.89% 0.0161 mg 1.23%
Niacin (Vitamin B3) 6.7757 mg 42.35% 16 mg 5.3808 mg 33.63% 0.4313 mg 2.70% 0.3351 mg 2.09% 0.3075 mg 1.92% 0.321 mg 2.01%
Pantothenic acid (Vitamin B5) 1.526 mg 30.52% 5 mg 0.753 mg 15.06% 0.4805 mg 9.61% 0.1205 mg 2.41% 0.0821 mg 1.64% 0.0899 mg 1.80%
Vitamin B6 0.4532 mg 26.66% 1.7 mg 0.1395 mg 8.20% 0.156 mg 9.18% 0.0795 mg 4.68% 0.039 mg 2.29% 0.0393 mg 2.31%
Folate, total (Vitamin B9) 115.9222 µg 28.98% 400 µg 6.804 µg 1.70% 84.24 µg 21.06% 7.2727 µg 1.82% 11.988 µg 3.00% 5.6175 µg 1.40%
Folate, food 115.9222 µg 28.98% 400 µg 6.804 µg 1.70% 84.24 µg 21.06% 7.2727 µg 1.82% 11.988 µg 3.00% 5.6175 µg 1.40%
Folate, DFE 115.9222 µg 28.98% 400 µg 6.804 µg 1.70% 84.24 µg 21.06% 7.2727 µg 1.82% 11.988 µg 3.00% 5.6175 µg 1.40%
Choline, total 98.7589 mg 17.96% 550 mg 58.1742 mg 10.58% 31.278 mg 5.69% 4.5714 mg 0.83% 4.7353 mg 0.86%
Betaine 29.9541 mg 29.8242 mg 0.078 mg 0.0519 mg
Vitamin B12 2.1092 µg 87.89% 2.4 µg 2.1092 µg 87.89%
Vitamin E (alpha-tocopherol) 2.694 mg 17.96% 15 mg 0.8959 mg 5.97% 1.131 mg 7.54% 0.5351 mg 3.57% 0.0839 mg 0.56% 0.0481 mg 0.32%
Tocopherol, gamma 0.6695 mg 0.068 mg 0.195 mg 0.0052 mg 0.4012 mg
Vitamin D (D2 + D3), International Units 170.1 IU 170.1 IU
Vitamin D (D2 + D3) 4.1958 µg 20.98% 20 µg 4.1958 µg 20.98%
Vitamin D3 (cholecalciferol) 4.1958 µg 4.1958 µg
Vitamin K (phylloquinone) 120.2934 µg 100.24% 120 µg 1.0206 µg 0.85% 110.058 µg 91.71% 7.1169 µg 5.93% 2.0979 µg 1.75%
Vitamin C, total ascorbic acid 55.7888 mg 61.99% 90 mg 50.622 mg 56.25% 1.8701 mg 2.08% 3.2967 mg 3.66%
Vitamin A, RAE 509.2504 µg 56.58% 900 µg 60.06 µg 6.67% 442.597 µg 49.18% 6.5934 µg 0.73%
Carotene, beta 5129.0512 µg 724.62 µg 4,328.3074 µg 76.1238 µg
Vitamin A, IU 10182.8156 IU 203.66% 5,000 IU 1,207.44 IU 24.15% 8,848.3028 IU 176.97% 127.0728 IU 2.54%
Lutein + zeaxanthin 2547.3334 µg 842.4 µg 356.8828 µg 1,348.0506 µg
Tocopherol, beta 0.0423 mg 0.0078 mg 0.0104 mg 0.0241 mg
Carotene, alpha 1961.5565 µg 1,961.5565 µg
Tocotrienol, alpha 0.0661 mg 0.026 mg 0.0401 mg
Vitamin K (Dihydrophylloquinone) 0.4012 µg 0.4012 µg


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Proteins and Amino Acids
Nutrient Name Amount DV% Ref Daily Value Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Tryptophan 0.4036 g 0.3005 g 0.0265 g 0.0052 g 0.0048 g 0.0666 g
Threonine 1.6458 g 1.3109 g 0.0749 g 0.0816 g 0.0132 g 0.1653 g
Isoleucine 1.6907 g 1.3835 g 0.0718 g 0.0327 g 0.0198 g 0.183 g
Leucine 2.8565 g 2.3134 g 0.1147 g 0.0436 g 0.0318 g 0.3531 g
Lysine 2.9259 g 2.6252 g 0.1209 g 0.0431 g 0.03 g 0.1067 g
Methionine 0.971 g 0.8686 g 0.0335 g 0.0088 g 0.0078 g 0.0522 g
Cystine 0.4567 g 0.3005 g 0.0242 g 0.0353 g 0.006 g 0.0907 g
Phenylalanine 1.5647 g 1.1907 g 0.0905 g 0.026 g 0.0192 g 0.2383 g
Tyrosine 1.1526 g 0.9866 g 0.0468 g 0.0182 g 0.0144 g 0.0867 g
Valine 1.8231 g 1.4515 g 0.1076 g 0.0291 g 0.0246 g 0.2103 g
Arginine 2.1901 g 1.8031 g 0.156 g 0.039 g 0.0228 g 0.1693 g
Histidine 0.8476 g 0.6634 g 0.0491 g 0.0171 g 0.012 g 0.1059 g
Alanine 2.0133 g 1.6908 g 0.0889 g 0.0483 g 0.0288 g 0.1565 g
Aspartic acid 3.8138 g 3.1865 g 0.2566 g 0.081 g 0.0665 g 0.2231 g
Glutamic acid 6.7299 g 4.4453 g 0.4282 g 0.1564 g 0.0581 g 1.6419 g
Glycine 1.6597 g 1.3835 g 0.0788 g 0.0197 g 0.0204 g 0.1573 g
Proline 1.7671 g 1.0807 g 0.0866 g 0.0229 g 0.0168 g 0.5601 g
Serine 1.4561 g 1.0898 g 0.1006 g 0.0229 g 0.0222 g 0.2207 g

Carbohydrates and Sugar
Nutrient Name Amount DV% Ref Daily Value Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Carbohydrate, by difference 37.0024 g 13.46% 275 g 5.6004 g 2.04% 4.2701 g 1.55% 2.5834 g 0.94% 24.5485 g 8.93%
Fiber, total dietary 6.4161 g 22.91% 28 g 2.574 g 9.19% 1.5584 g 5.57% 0.8392 g 3.00% 1.4445 g 5.16%
Total Sugars 4.8783 g 9.76% 50 g 1.0842 g 2.17% 1.7922 g 3.58% 1.5524 g 3.10% 0.4494 g 0.90%
Sucrose 1.5372 g 0.0624 g 1.4026 g 0.0722 g
Glucose 0.6221 g 0.3822 g 0.2078 g 0.0321 g
Fructose 0.7883 g 0.5772 g 0.187 g 0.0241 g
Carbohydrate, by summation 37.0024 g 13.46% 275 g 5.6004 g (C) 2.04% 4.2701 g (C) 1.55% 2.5834 g (C) 0.94% 24.5485 g (C) 8.93%
Total dietary fiber (AOAC 2011.25) 6.4161 g 22.91% 28 g 2.574 g (C) 9.19% 1.5584 g (C) 5.57% 0.8392 g (C) 3.00% 1.4445 g (C) 5.16%
Sugars, Total 4.8783 g 9.76% 50 g 1.0842 g (C) 2.17% 1.7922 g (C) 3.58% 1.5524 g (C) 3.10% 0.4494 g (C) 0.90%
Starch 20.9613 g 0.0883 g 20.873 g
Maltose 0.321 g 0.321 g

Fats and Fatty Acids (Lipids)
Nutrient Name Amount DV% Ref Daily Value Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Fatty acids, total saturated 3.4788 g 17.39% 20 g 1.066 g 5.33% 0.0616 g 0.31% 0.0156 g 0.08% 0.0384 g 0.19% 0.1412 g 0.71% 2.156 g 10.78%
SFA 14:0 0.1036 g 0.0964 g 0.0006 g 0.0048 g 0.0018 g
SFA 15:0 0.0065 g 0.0057 g 0.0008 g
SFA 16:0 2.6543 g 0.7484 g 0.0437 g 0.0151 g 0.0336 g 0.1196 g 1.694 g
SFA 18:0 0.6036 g 0.2155 g 0.0101 g 0.0005 g 0.0036 g 0.0112 g 0.3626 g
Fatty acids, total monounsaturated 11.1008 g 1.083 g 0.0312 g 0.0031 g 0.0138 g 0.2817 g 9.688 g
MUFA 16:1 0.1726 g 0.1644 g 0.007 g 0.0005 g 0.0006 g
MUFA 18:1 1.0104 g 0.8675 g 0.0226 g 0.0026 g 0.0126 g 0.1051 g
MUFA 20:1 0.051 g 0.051 g
Fatty acids, total polyunsaturated 2.4636 g 0.6804 g 0.1326 g 0.0462 g 0.0785 g 0.256 g 1.2698 g
PUFA 18:2 0.6743 g 0.3232 g 0.0398 g 0.0452 g 0.0294 g 0.2367 g
PUFA 18:3 0.2128 g 0.051 g 0.0928 g 0.0005 g 0.0492 g 0.0193 g
PUFA 18:3 n-3 c,c,c (ALA) 0.1638 g 0.051 g 0.0217 g 0.0911 g
PUFA 20:2 n-6 c,c 0.017 g 0.017 g
PUFA 20:3 0.0284 g 0.0284 g
PUFA 20:4 0.0397 g 0.0397 g
PUFA 20:5 n-3 (EPA) 0.0057 g 0.0057 g
PUFA 22:5 n-3 (DPA) 0.068 g 0.068 g
PUFA 22:6 n-3 (DHA) 0.1474 g 0.1474 g
Cholesterol 64.638 mg 21.55% 300 mg 64.638 mg 21.55%
SFA 12:0 0.007 g 0.0016 g 0.0006 g 0.0048 g
SFA 20:0 0.0607 g 0.0031 g 0.0575 g
SFA 22:0 0.0204 g 0.0039 g 0.0165 g
MUFA 17:1 0.0016 g 0.0016 g
MUFA 18:1 c 9.6148 g 0.1228 g 9.492 g
SFA 17:0 0.0113 g 0.0113 g
SFA 21:0 0.002 g 0.002 g
SFA 24:0 0.0087 g 0.0087 g
MUFA 16:1 c 0.1442 g 0.1442 g
MUFA 20:1 c 0.0386 g 0.0386 g
PUFA 18:2 c 1.176 g 1.176 g
PUFA 18:2 n-6 c,c 1.176 g 1.176 g
PUFA 18:3 c 0.0911 g 0.0911 g

Others Nutrients or Compounds
Nutrient Name Amount DV% Ref Daily Value Tilapia Broccoli Carrots Summer squash Pasta Olive oil
Stigmasterol 0.1428 mg 0.1428 mg
Campesterol 0.7952 mg 0.7952 mg
Beta-sitosterol 17.64 mg 17.64 mg
Beta-sitostanol 0.357 mg 0.357 mg
Delta-5-avenasterol 3.234 mg 3.234 mg
Phytosterols, other 3.766 mg 3.766 mg