Meal Plan Detail and Total Nutrition Values

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Meal Plan
Mediterranean Breakfast - Sample 1
Whole-grain toast
slice (fdcid: 335240)
Poached egg
large (fdcid: 172186)
Olive oil
tsp (fdcid: 748608)
Sliced avocado
50 gram (fdcid: 171705)
A pinch of sea salt, black pepper, and dried oregano
1 gram
Black coffee
cup (fdcid: 171881)
 
Food Collection Detail
Collection Name: Mediterranean Breakfast - Sample 1 Collection Type: Meal Plan
Description: . 1 slice whole grain toast with 1 tsp extra virgin olive oil
. 1 poached egg
. Half avocado sliced
. 1 cup of black coffee
 
Nutrition Facts
1 servings per container
Serving Size serving group
Amount per serving
Calories 		238
% Daily Value*
Total Fat 17.42g 22.3%
Saturated Fat 3.55g 17.7%
Trans Fat 0.03g
Cholesterol 185mg 61.7%
Sodium 298.93mg 13%
Total Carbohydrate 18.88g 6.9%
Dietary Fiber 5.28g 18.8%
Total Sugars 1.93g
Includes 0g Added Sugars 0%
Protein 11.95g 23.9%
Vitamin D 1mcg 5%
Calcium 91.28mg 7%
Iron 2.02mg 11.2%
Potassium 515.75mg 11%
Vitamin A 83.5 mcg 9.3%
Vitamin C 5mg 5.6%
Thiamin 0.22mg 18.7%
Riboflavin 0.31mg 24%
Niacin 4.31mg 26.9%
Vitamin B6 0.27mg 15.9%
Folate 71.48mcg DFE 17.9%
Vitamin B12 0.35mcg 14.8%
Phosphorus 199.99mg 16%
Magnesium 55.01mg 13.1%
Zinc 1.58mg 14.4%
Choline 132.88mg 24.2%
* 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: 280 kcal, Reported: 238 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 18.88 75.51 27.0% 45-65%
Protein 11.95 47.79 17.1% 10-35%
Total Fat 17.42 156.79 56.0% 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 11.947 g 23.89%
Fiber, total dietary 5.276 g 18.84%
Folate, total (Vitamin B9) 71.482 µg 17.87%
Iron, Fe 2.021 mg 11.23%
Potassium, K 515.75 mg 10.97%

Potential Health Risk Nutrients
Nutrient Amount DV%
Cholesterol 185 mg 61.67%
Total lipid (fat) 17.421 g 22.33%
Fatty acids, total saturated 3.547 g 17.74%
Sodium, Na 298.93 mg 13.00%
Fatty acids, total trans 0.026 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Selenium, Se 23.782 µg 43.24%
Manganese, Mn 0.864 mg 37.57%
Pantothenic acid (Vitamin B5) 1.667 mg 33.33%
Niacin (Vitamin B3) 4.307 mg 26.92%
Choline, total 132.881 mg 24.16%
Copper, Cu 0.216 mg 23.99%
Riboflavin (Vitamin B2) 0.312 mg 23.98%
Thiamin (Vitamin B1) 0.225 mg 18.72%
Vitamin E (alpha-tocopherol) 2.46 mg 16.40%
Phosphorus, P 199.992 mg 16.00%
Vitamin B6 0.27 mg 15.87%
Vitamin B12 0.355 µg 14.79%
Folate, food 58 µg 14.50%
Zinc, Zn 1.58 mg 14.36%
Magnesium, Mg 55.009 mg 13.10%

Daily Value Reference Age Group

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Food Nutrition Detail

Macronutrients (Proximates)
Nutrient Name Amount DV% Ref Daily Value Whole-grain toast Poached egg Olive oil Sliced avocado Black coffee
Water 333.6483 g 12.4227 g 37.925 g 36.615 g 246.6856 g
Energy 237.994 kcal 11.90% 2,000 kcal 81.534 kcal 4.08% 71.5 kcal 3.57% 80 kcal 4.00% 4.96 kcal 0.25%
Energy 993.6 kJ 340.26 kJ 298.5 kJ 335 kJ 19.84 kJ
Nitrogen 0.6324 g 0.6324 g
Protein 11.9473 g 23.89% 50 g 3.9483 g 7.90% 6.255 g 12.51% 1 g 2.00% 0.744 g 1.49%
Total lipid (fat) 17.4211 g 22.33% 78 g 1.1396 g 1.46% 4.735 g 6.07% 4.2165 g (C) 5.41% 7.33 g 9.40%
Total fat (NLEA) 17.2381 g 22.10% 78 g 0.9566 g 1.23% 4.735 g (C) 6.07% 4.2165 g 5.41% 7.33 g (C) 9.40%
Ash 2.4264 g 0.7576 g 0.73 g 0.79 g 0.1488 g

Minerals
Nutrient Name Amount DV% Ref Daily Value Whole-grain toast Poached egg Olive oil Sliced avocado Black coffee
Calcium, Ca 91.283 mg 7.02% 1,300 mg 52.323 mg 4.02% 28 mg 2.15% 6 mg 0.46% 4.96 mg 0.38%
Iron, Fe 2.0214 mg 11.23% 18 mg 0.8218 mg 4.57% 0.875 mg 4.86% 0.275 mg 1.53% 0.0496 mg 0.28%
Magnesium, Mg 55.0086 mg 13.10% 420 mg 24.5886 mg 5.85% 6 mg 1.43% 14.5 mg 3.45% 9.92 mg 2.36%
Phosphorus, P 199.992 mg 16.00% 1,250 mg 68.052 mg 5.44% 98.5 mg 7.88% 26 mg 2.08% 7.44 mg 0.60%
Potassium, K 515.75 mg 10.97% 4,700 mg 80.25 mg 1.71% 69 mg 1.47% 242.5 mg 5.16% 124 mg 2.64%
Sodium, Na 298.93 mg 13.00% 2,300 mg 144.45 mg 6.28% 148.5 mg 6.46% 3.5 mg 0.15% 2.48 mg 0.11%
Zinc, Zn 1.5796 mg 14.36% 11 mg 0.565 mg 5.14% 0.645 mg 5.86% 0.32 mg 2.91% 0.0496 mg 0.45%
Copper, Cu 0.2159 mg 23.99% 0.9 mg 0.0725 mg 8.06% 0.036 mg 4.00% 0.095 mg 10.56% 0.0124 mg 1.38%
Manganese, Mn 0.8641 mg 37.57% 2.3 mg 0.6998 mg 30.43% 0.014 mg 0.61% 0.071 mg 3.09% 0.0794 mg 3.45%
Selenium, Se 23.7818 µg 43.24% 55 µg 8.2818 µg 15.06% 15.3 µg 27.82% 0.2 µg 0.36%
Fluoride, F 4.05 µg 0.55 µg 3.5 µg

Vitamins and Other Components
Nutrient Name Amount DV% Ref Daily Value Whole-grain toast Poached egg Olive oil Sliced avocado Black coffee
Thiamin (Vitamin B1) 0.2246 mg 18.72% 1.2 mg 0.1255 mg 10.46% 0.016 mg 1.33% 0.0335 mg 2.79% 0.0496 mg 4.13%
Riboflavin (Vitamin B2) 0.3118 mg 23.98% 1.3 mg 0.0533 mg 4.10% 0.1935 mg 14.88% 0.065 mg 5.00%
Niacin (Vitamin B3) 4.3065 mg 26.92% 16 mg 1.422 mg 8.89% 0.0315 mg 0.20% 0.869 mg 5.43% 1.984 mg 12.40%
Pantothenic acid (Vitamin B5) 1.6666 mg 33.33% 5 mg 0.2087 mg 4.17% 0.7635 mg 15.27% 0.6945 mg 13.89%
Vitamin B6 0.2698 mg 15.87% 1.7 mg 0.0693 mg 4.08% 0.072 mg 4.24% 0.1285 mg 7.56%
Folate, total (Vitamin B9) 71.482 µg 17.87% 400 µg 13.482 µg 3.37% 17.5 µg 4.38% 40.5 µg 10.12%
Choline, total 132.8812 mg 24.16% 550 mg 8.7312 mg 1.59% 117.05 mg 21.28% 7.1 mg 1.29%
Choline, free 5.2323 mg 5.2323 mg
Choline, from phosphocholine 0.1284 mg 0.1284 mg
Choline, from phosphotidyl choline 0.9309 mg 0.9309 mg
Choline, from glycerophosphocholine 2.4396 mg 2.4396 mg
Betaine 40.946 mg 40.446 mg 0.15 mg 0.35 mg
Vitamin E (alpha-tocopherol) 2.4602 mg 16.40% 15 mg 0.9052 mg 6.03% 0.52 mg 3.47% 1.035 mg 6.90%
Tocopherol, beta 0.107 mg 0.077 mg 0.005 mg 0.025 mg
Tocopherol, gamma 0.7039 mg 0.2889 mg 0.25 mg 0.165 mg
Tocopherol, delta 0.1331 mg 0.0931 mg 0.03 mg 0.01 mg
Tocotrienol, alpha 0.1666 mg 0.1316 mg 0.03 mg 0.005 mg
Tocotrienol, beta 0.4077 mg 0.4077 mg
Tocotrienol, gamma 0.1238 mg 0.1188 mg 0.005 mg
Tocotrienol, delta 0.0578 mg 0.0578 mg
Folate, DFE 71.482 µg 17.87% 400 µg 13.482 µg (C) 3.37% 17.5 µg 4.38% 40.5 µg 10.12%
Folate, food 58 µg 14.50% 400 µg 17.5 µg 4.38% 40.5 µg 10.12%
Vitamin B12 0.355 µg 14.79% 2.4 µg 0.355 µg 14.79%
Vitamin A, RAE 83.5 µg 9.28% 900 µg 80 µg 8.89% 3.5 µg 0.39%
Retinol 79.5 µg 79.5 µg
Cryptoxanthin, beta 18.5 µg 4.5 µg 14 µg
Vitamin A, IU 342 IU 6.84% 5,000 IU 269 IU 5.38% 73 IU 1.46%
Lutein + zeaxanthin 386 µg 250.5 µg 135.5 µg
Vitamin D (D2 + D3), International Units 41 IU 41 IU
Vitamin D (D2 + D3) 1 µg 5.00% 20 µg 1 µg 5.00%
Vitamin D3 (cholecalciferol) 1 µg 1 µg
Vitamin K (phylloquinone) 10.65 µg 8.88% 120 µg 0.15 µg 0.12% 10.5 µg 8.75%
Vitamin K (Dihydrophylloquinone) 0.05 µg 0.05 µg
Vitamin C, total ascorbic acid 5 mg 5.56% 90 mg 5 mg 5.56%
Carotene, beta 31 µg 31 µg
Carotene, alpha 12 µg 12 µg


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Proteins and Amino Acids
Nutrient Name Amount DV% Ref Daily Value Whole-grain toast Poached egg Olive oil Sliced avocado Black coffee
Tryptophan 0.0955 g 0.083 g 0.0125 g
Threonine 0.313 g 0.2765 g 0.0365 g
Isoleucine 0.3765 g 0.3345 g 0.042 g
Leucine 0.6125 g 0.541 g 0.0715 g
Lysine 0.5205 g 0.4545 g 0.066 g
Methionine 0.208 g 0.189 g 0.019 g
Cystine 0.149 g 0.1355 g 0.0135 g
Phenylalanine 0.387 g 0.3385 g 0.0485 g
Tyrosine 0.273 g 0.2485 g 0.0245 g
Valine 0.481 g 0.4275 g 0.0535 g
Arginine 0.4525 g 0.4085 g 0.044 g
Histidine 0.1785 g 0.154 g 0.0245 g
Alanine 0.4205 g 0.366 g 0.0545 g
Aspartic acid 0.7795 g 0.6615 g 0.118 g
Glutamic acid 0.977 g 0.8335 g 0.1435 g
Glycine 0.267 g 0.215 g 0.052 g
Proline 0.304 g 0.255 g 0.049 g
Serine 0.5405 g 0.4835 g 0.057 g
Caffeine 91.76 mg 91.76 mg

Carbohydrates and Sugar
Nutrient Name Amount DV% Ref Daily Value Whole-grain toast Poached egg Olive oil Sliced avocado Black coffee
Carbohydrate, by difference 18.8767 g 6.86% 275 g 13.8351 g 5.03% 0.355 g 0.13% 4.265 g 1.55% 0.4216 g 0.15%
Carbohydrate, by summation 17.6248 g 6.41% 275 g 12.5832 g 4.58% 0.355 g (C) 0.13% 4.265 g (C) 1.55% 0.4216 g (C) 0.15%
Fiber, total dietary 5.276 g 18.84% 28 g 1.926 g 6.88% 3.35 g 11.96%
Sugars, Total 1.9306 g 3.86% 50 g 1.4156 g 2.83% 0.185 g (C) 0.37% 0.33 g (C) 0.66%
Sucrose 0.0396 g 0.0096 g 0.03 g
Glucose 0.7231 g 0.3531 g 0.185 g 0.185 g
Fructose 0.779 g 0.719 g 0.06 g
Lactose 0.0032 g 0.0032 g
Maltose 0.3306 g 0.3306 g
Starch 9.2677 g 9.2127 g 0.055 g
Total dietary fiber (AOAC 2011.25) 5.276 g 18.84% 28 g 1.926 g (C) 6.88% 3.35 g (C) 11.96%
Total Sugars 0.515 g 1.03% 50 g 0.185 g 0.37% 0.33 g 0.66%
Galactose 0.05 g 0.05 g

Fats and Fatty Acids (Lipids)
Nutrient Name Amount DV% Ref Daily Value Whole-grain toast Poached egg Olive oil Sliced avocado Black coffee
Fatty acids, total saturated 3.5475 g 17.74% 20 g 0.235 g 1.17% 1.5565 g 7.78% 0.693 g 3.46% 1.063 g 5.31%
SFA 8:0 0.0031 g 0.0006 g 0.002 g 0.0005 g
SFA 10:0 0.0056 g 0.0026 g 0.003 g
SFA 12:0 0.0042 g 0.0042 g
SFA 14:0 0.0197 g 0.0026 g 0.0165 g 0.0006 g
SFA 15:0 0.0052 g 0.001 g 0.004 g 0.0003 g
SFA 16:0 2.8342 g 0.1412 g 1.111 g 0.5445 g 1.0375 g
SFA 17:0 0.0154 g 0.0013 g 0.0105 g 0.0036 g
SFA 18:0 0.6205 g 0.0754 g 0.404 g 0.1165 g 0.0245 g
SFA 20:0 0.0226 g 0.0026 g 0.0015 g 0.0185 g
SFA 22:0 0.0096 g 0.0022 g 0.002 g 0.0053 g
SFA 24:0 0.0041 g 0.0013 g 0.0028 g
Fatty acids, total monounsaturated 10.0327 g 0.1977 g 1.8215 g 3.114 g 4.8995 g
MUFA 16:1 c 0.0512 g 0.0048 g 0.0464 g
MUFA 17:1 0.0116 g 0.0006 g 0.006 g 0.005 g
MUFA 17:1 c 0.0006 g 0.0006 g
MUFA 18:1 c 3.2378 g 0.1868 g 3.051 g
MUFA 20:1 0.0315 g 0.0055 g 0.0135 g 0.0125 g
MUFA 20:1 c 0.0179 g 0.0055 g 0.0124 g
Fatty acids, total polyunsaturated 2.785 g 0.5168 g 0.952 g 0.4082 g 0.908 g
PUFA 18:2 c 0.8467 g 0.4687 g 0.378 g
PUFA 18:2 n-6 c,c 0.8467 g 0.4687 g 0.378 g
PUFA 18:3 c 0.0746 g 0.0453 g 0.0293 g
PUFA 18:3 n-3 c,c,c (ALA) 0.1294 g 0.0446 g 0.0293 g 0.0555 g
PUFA 18:3 n-6 c,c,c 0.0081 g 0.0006 g 0.0075 g
PUFA 20:2 c 0.0006 g 0.0006 g
PUFA 20:2 n-6 c,c 0.0096 g 0.0006 g 0.009 g
PUFA 20:4 0.0953 g 0.0013 g 0.094 g
PUFA 20:4c 0.0013 g 0.0013 g
Fatty acids, total trans 0.0261 g 0.0071 g 0.019 g
Fatty acids, total trans-monoenoic 0.0055 g 0.0055 g
TFA 18:1 t 0.0055 g 0.0055 g
Fatty acids, total trans-dienoic 0.0016 g 0.0016 g
TFA 18:2 t not further defined 0.0016 g 0.0016 g
SFA 4:0 0.002 g 0.002 g
MUFA 14:1 0.0035 g 0.0035 g
MUFA 16:1 0.449 g 0.1 g 0.349 g
MUFA 18:1 6.2315 g 1.6985 g 4.533 g
PUFA 18:2 1.6115 g 0.7745 g 0.837 g
PUFA 18:3 0.0865 g 0.024 g 0.0625 g
PUFA 20:3 0.0195 g 0.0115 g 0.008 g
PUFA 22:4 0.0065 g 0.0065 g
PUFA 22:5 n-3 (DPA) 0.0035 g 0.0035 g
PUFA 22:6 n-3 (DHA) 0.029 g 0.029 g
Cholesterol 185 mg 61.67% 300 mg 185 mg 61.67%
SFA 21:0 0.0006 g 0.0006 g

Others Nutrients or Compounds
Nutrient Name Amount DV% Ref Daily Value Whole-grain toast Poached egg Olive oil Sliced avocado Black coffee
Stigmasterol 1.0459 mg 0.0459 mg 1 mg
Campesterol 2.7556 mg 0.2556 mg 2.5 mg
Beta-sitosterol 43.67 mg 5.67 mg 38 mg
Beta-sitostanol 0.1147 mg 0.1147 mg
Delta-5-avenasterol 1.0395 mg 1.0395 mg
Phytosterols, other 1.2105 mg 1.2105 mg