Meal Plan Detail and Total Nutrition Values

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Meal Plan
Mediterranean Breakfast - Sample 2
Cooked steel-cut oats
cup (fdcid: 173905)
Chopped walnuts
oz (fdcid: 170594)
Scrambled egg
large (fdcid: 172187)
Medium size tomato
medium whole (2-3/5" dia) (fdcid: 170457)
A pinch of sea salt, black pepper, and red pepper flakes
1 gram
Green tea
cup (fdcid: 171917)
 
Food Collection Detail
Collection Name: Mediterranean Breakfast - Sample 2 Collection Type: Meal Plan
Description: . 1 cup of cooked steel-cut oats topped with chopped walnuts
. 1 scrambled egg with 1 medium size tomato
. 1 cup of green tea
 
Nutrition Facts
1 servings per container
Serving Size serving group
Amount per serving
Calories 		372
% Daily Value*
Total Fat 19g 24.4%
Saturated Fat 3.54g 17.7%
Trans Fat 0.38g
Cholesterol 168.97mg 56.3%
Sodium 196.43mg 8.5%
Total Carbohydrate 36.35g 13.2%
Dietary Fiber 6.45g 23%
Total Sugars 5.21g
Includes 0g Added Sugars 0%
Protein 15.66g 31.3%
Vitamin D 1.1mcg 5.5%
Calcium 83.56mg 6.4%
Iron 3.65mg 20.3%
Potassium 619.69mg 13.2%
Vitamin A 150.01 mcg 16.7%
Vitamin C 17.05mg 18.9%
Thiamin 0.34mg 28.2%
Riboflavin 0.47mg 36.5%
Niacin 1.69mg 10.5%
Vitamin B6 0.28mg 16.3%
Folate 67.19mcg DFE 16.8%
Vitamin B12 0.46mcg 19.3%
Phosphorus 356.41mg 28.5%
Magnesium 107.01mg 25.5%
Zinc 3.63mg 33%
Choline 165.69mg 30.1%
* 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: 379 kcal, Reported: 372 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 36.35 145.39 38.4% 45-65%
Protein 15.66 62.64 16.5% 10-35%
Total Fat 19 171.00 45.1% 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 15.659 g 31.32%
Fiber, total dietary 6.448 g 23.03%
Iron, Fe 3.646 mg 20.26%
Folate, total (Vitamin B9) 67.19 µg 16.80%
Potassium, K 619.69 mg 13.18%

Potential Health Risk Nutrients
Nutrient Amount DV%
Cholesterol 168.97 mg 56.32%
Total lipid (fat) 19 g 24.36%
Fatty acids, total saturated 3.542 g 17.71%
Fatty acids, total trans 0.383 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Manganese, Mn 1.962 mg 85.29%
Copper, Cu 0.5 mg 55.52%
Selenium, Se 27.671 µg 50.31%
Riboflavin (Vitamin B2) 0.474 mg 36.46%
Zinc, Zn 3.625 mg 32.96%
Pantothenic acid (Vitamin B5) 1.58 mg 31.59%
Choline, total 165.687 mg 30.12%
Phosphorus, P 356.41 mg 28.51%
Thiamin (Vitamin B1) 0.338 mg 28.15%
Vitamin A, IU 1,379.83 IU 27.60%
Magnesium, Mg 107.01 mg 25.48%
Vitamin B12 0.464 µg 19.32%
Vitamin C, total ascorbic acid 17.047 mg 18.94%
Folate, food 67.19 µg 16.80%
Vitamin A, RAE 150.01 µg 16.67%
Vitamin B6 0.278 mg 16.34%
Vitamin E (alpha-tocopherol) 1.679 mg 11.19%
Vitamin K (phylloquinone) 13.321 µg 11.10%
Niacin (Vitamin B3) 1.687 mg 10.55%

Daily Value Reference Age Group

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Food Nutrition Detail

Macronutrients (Proximates)
Nutrient Name Amount DV% Ref Daily Value Cooked steel-cut oats Chopped walnuts Scrambled egg Medium size tomato Green tea
Water 603.9541 g 195.6474 g 0.6146 g 46.604 g 116.2596 g 244.8285 g
Energy 371.64 kcal 18.58% 2,000 kcal 166.14 kcal 8.31% 90.02 kcal 4.50% 90.89 kcal 4.54% 22.14 kcal 1.11% 2.45 kcal 0.12%
Energy 1551.21 kJ 694.98 kJ 376.6 kJ 378.81 kJ 91.02 kJ 9.8 kJ
Protein 15.6595 g 31.32% 50 g 5.9436 g 11.89% 2.0006 g 4.00% 6.0939 g 12.19% 1.0824 g 2.16% 0.539 g 1.08%
Total lipid (fat) 19 g 24.36% 78 g 3.5568 g 4.56% 8.4994 g 10.90% 6.6978 g 8.59% 0.246 g 0.32%
Ash 2.4131 g 0.7956 g 0.3864 g 0.6161 g 0.615 g
Total fat (NLEA) 19 g 24.36% 78 g 3.5568 g (C) 4.56% 8.4994 g (C) 10.90% 6.6978 g (C) 8.59% 0.246 g (C) 0.32%

Minerals
Nutrient Name Amount DV% Ref Daily Value Cooked steel-cut oats Chopped walnuts Scrambled egg Medium size tomato Green tea
Calcium, Ca 83.56 mg 6.43% 1,300 mg 21.06 mg 1.62% 9.94 mg 0.76% 40.26 mg 3.10% 12.3 mg 0.95%
Iron, Fe 3.646 mg 20.26% 18 mg 2.106 mg 11.70% 0.3598 mg 2.00% 0.7991 mg 4.44% 0.3321 mg 1.85% 0.049 mg 0.27%
Magnesium, Mg 107.01 mg 25.48% 420 mg 63.18 mg 15.04% 21.14 mg 5.03% 6.71 mg 1.60% 13.53 mg 3.22% 2.45 mg 0.58%
Phosphorus, P 356.41 mg 28.51% 1,250 mg 180.18 mg 14.41% 46.06 mg 3.68% 100.65 mg 8.05% 29.52 mg 2.36%
Potassium, K 619.69 mg 13.18% 4,700 mg 163.8 mg 3.49% 64.26 mg 1.37% 80.52 mg 1.71% 291.51 mg 6.20% 19.6 mg 0.42%
Sodium, Na 196.43 mg 8.54% 2,300 mg 9.36 mg 0.41% 90.02 mg 3.91% 88.45 mg 3.85% 6.15 mg 0.27% 2.45 mg 0.11%
Zinc, Zn 3.6252 mg 32.96% 11 mg 2.34 mg 21.27% 0.4172 mg 3.79% 0.6344 mg 5.77% 0.2091 mg 1.90% 0.0245 mg 0.22%
Copper, Cu 0.4997 mg 55.52% 0.9 mg 0.1732 mg 19.24% 0.2082 mg 23.13% 0.036 mg 4.00% 0.0726 mg 8.06% 0.0098 mg 1.09%
Manganese, Mn 1.9616 mg 85.29% 2.3 mg 1.3572 mg 59.01% 0.0134 mg 0.58% 0.1402 mg 6.10% 0.4508 mg 19.60%
Selenium, Se 27.671 µg 50.31% 55 µg 12.636 µg 22.97% 0.7 µg 1.27% 14.335 µg 26.06%
Fluoride, F 170.861 µg 167.544 µg 0.488 µg 2.829 µg

Vitamins and Other Components
Nutrient Name Amount DV% Ref Daily Value Cooked steel-cut oats Chopped walnuts Scrambled egg Medium size tomato Green tea
Thiamin (Vitamin B1) 0.3378 mg 28.15% 1.2 mg 0.1778 mg 14.82% 0.0729 mg 6.08% 0.0244 mg 2.03% 0.0455 mg 3.79% 0.0172 mg 1.43%
Riboflavin (Vitamin B2) 0.474 mg 36.46% 1.3 mg 0.0374 mg 2.88% 0.0417 mg 3.21% 0.2294 mg 17.64% 0.0234 mg 1.80% 0.1421 mg 10.93%
Niacin (Vitamin B3) 1.6874 mg 10.55% 16 mg 0.5265 mg 3.29% 0.3104 mg 1.94% 0.0464 mg 0.29% 0.7306 mg 4.57% 0.0735 mg 0.46%
Pantothenic acid (Vitamin B5) 1.5796 mg 31.59% 5 mg 0.7277 mg 14.55% 0.7424 mg 14.85% 0.1095 mg 2.19%
Vitamin B6 0.2777 mg 16.34% 1.7 mg 0.0117 mg 0.69% 0.0736 mg 4.33% 0.0817 mg 4.81% 0.0984 mg 5.79% 0.0123 mg 0.72%
Folate, total (Vitamin B9) 67.19 µg 16.80% 400 µg 14.04 µg 3.51% 12.74 µg 3.19% 21.96 µg 5.49% 18.45 µg 4.61%
Folate, food 67.19 µg 16.80% 400 µg 14.04 µg 3.51% 12.74 µg 3.19% 21.96 µg 5.49% 18.45 µg 4.61%
Folate, DFE 67.19 µg 16.80% 400 µg 14.04 µg 3.51% 12.74 µg 3.19% 21.96 µg 5.49% 18.45 µg 4.61%
Choline, total 165.687 mg 30.12% 550 mg 17.316 mg 3.15% 5.32 mg 0.97% 134.81 mg 24.51% 8.241 mg 1.50%
Betaine 7.56 mg 7.254 mg 0.183 mg 0.123 mg
Lutein + zeaxanthin 800.53 µg 421.2 µg 1.12 µg 226.92 µg 151.29 µg
Vitamin E (alpha-tocopherol) 1.6789 mg 11.19% 15 mg 0.1872 mg 1.25% 0.126 mg 0.84% 0.7015 mg 4.68% 0.6642 mg 4.43%
Tocopherol, beta 0.054 mg 0.0234 mg 0.0183 mg 0.0123 mg
Tocopherol, gamma 1.511 mg 0.0702 mg 1.2932 mg 0.1476 mg
Tocotrienol, alpha 0.5281 mg 0.4914 mg 0.0244 mg 0.0123 mg
Vitamin K (phylloquinone) 13.321 µg 11.10% 120 µg 0.702 µg 0.58% 0.462 µg 0.39% 2.44 µg 2.03% 9.717 µg 8.10%
Vitamin C, total ascorbic acid 17.047 mg 18.94% 90 mg 0.196 mg 0.22% 16.851 mg 18.72%
Vitamin A, RAE 150.01 µg 16.67% 900 µg 0.14 µg 0.02% 98.21 µg 10.91% 51.66 µg 5.74%
Carotene, beta 569.67 µg 1.54 µg 15.86 µg 552.27 µg
Vitamin A, IU 1379.83 IU 27.60% 5,000 IU 2.66 IU 0.05% 352.58 IU 7.05% 1,024.59 IU 20.49%
Vitamin B12 0.4636 µg 19.32% 2.4 µg 0.4636 µg 19.32%
Retinol 96.99 µg 96.99 µg
Cryptoxanthin, beta 4.27 µg 4.27 µg
Tocopherol, delta 0.3965 mg 0.3965 mg
Tocotrienol, gamma 0.0061 mg 0.0061 mg
Vitamin D (D2 + D3), International Units 43.92 IU 43.92 IU
Vitamin D (D2 + D3) 1.098 µg 5.49% 20 µg 1.098 µg 5.49%
Vitamin D3 (cholecalciferol) 1.098 µg 1.098 µg
Vitamin K (Dihydrophylloquinone) 0.061 µg 0.061 µg
Vitamin K (Menaquinone-4) 0.122 µg 0.122 µg
Carotene, alpha 124.23 µg 124.23 µg
Lycopene 3164.79 µg 3,164.79 µg


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Proteins and Amino Acids
Nutrient Name Amount DV% Ref Daily Value Cooked steel-cut oats Chopped walnuts Scrambled egg Medium size tomato Green tea
Tryptophan 0.1858 g 0.0936 g 0.0848 g 0.0074 g
Threonine 0.5275 g 0.2246 g 0.2696 g 0.0332 g
Isoleucine 0.6181 g 0.2714 g 0.3245 g 0.0221 g
Leucine 1.0614 g 0.5054 g 0.5252 g 0.0307 g
Lysine 0.7792 g 0.3159 g 0.43 g 0.0332 g
Methionine 0.2962 g 0.1076 g 0.1812 g 0.0074 g
Cystine 0.3631 g 0.227 g 0.125 g 0.0111 g
Phenylalanine 0.6918 g 0.3323 g 0.3264 g 0.0332 g
Tyrosine 0.4988 g 0.2363 g 0.2452 g 0.0172 g
Valine 0.8089 g 0.3744 g 0.4124 g 0.0221 g
Arginine 0.7966 g 0.3908 g 0.38 g 0.0258 g
Histidine 0.293 g 0.1264 g 0.1494 g 0.0172 g
Alanine 0.6686 g 0.2902 g 0.3453 g 0.0332 g
Aspartic acid 1.5035 g 0.7067 g 0.6307 g 0.1661 g
Glutamic acid 2.8285 g 1.4578 g 0.8406 g 0.5301 g
Glycine 0.5717 g 0.344 g 0.2044 g 0.0234 g
Proline 0.5194 g 0.2246 g 0.2763 g 0.0184 g
Serine 0.8379 g 0.3533 g 0.4526 g 0.032 g
Caffeine 29.4 mg 29.4 mg

Carbohydrates and Sugar
Nutrient Name Amount DV% Ref Daily Value Cooked steel-cut oats Chopped walnuts Scrambled egg Medium size tomato Green tea
Carbohydrate, by difference 36.3472 g 13.22% 275 g 28.08 g 10.21% 2.5004 g 0.91% 0.9821 g 0.36% 4.7847 g 1.74%
Fiber, total dietary 6.448 g 23.03% 28 g 3.978 g 14.21% 0.994 g 3.55% 1.476 g 5.27%
Total Sugars 5.2144 g 10.43% 50 g 0.6318 g 1.26% 0.4998 g 1.00% 0.8479 g 1.70% 3.2349 g 6.47%
Sucrose 0.585 g 0.585 g
Galactose 0.0468 g 0.0468 g
Starch 27.144 g 27.144 g
Carbohydrate, by summation 36.3472 g 13.22% 275 g 28.08 g (C) 10.21% 2.5004 g (C) 0.91% 0.9821 g (C) 0.36% 4.7847 g (C) 1.74%
Total dietary fiber (AOAC 2011.25) 6.448 g 23.03% 28 g 3.978 g (C) 14.21% 0.994 g (C) 3.55% 1.476 g (C) 5.27%
Sugars, Total 5.2144 g 10.43% 50 g 0.6318 g (C) 1.26% 0.4998 g (C) 1.00% 0.8479 g (C) 1.70% 3.2349 g (C) 6.47%
Glucose 1.7083 g 0.1708 g 1.5375 g
Lactose 0.6771 g 0.6771 g
Fructose 1.6851 g 1.6851 g

Fats and Fatty Acids (Lipids)
Nutrient Name Amount DV% Ref Daily Value Cooked steel-cut oats Chopped walnuts Scrambled egg Medium size tomato Green tea
Fatty acids, total saturated 3.5417 g 17.71% 20 g 0.7254 g 3.63% 0.75 g 3.75% 2.0319 g 10.16% 0.0344 g 0.17%
SFA 14:0 0.068 g 0.0117 g 0.0001 g 0.0561 g
SFA 16:0 2.5426 g 0.6552 g 0.5391 g 1.3237 g 0.0246 g
SFA 17:0 0.0139 g 0.0023 g 0.0116 g
SFA 18:0 0.8272 g 0.0491 g 0.2027 g 0.5655 g 0.0098 g
SFA 20:0 0.0126 g 0.0047 g 0.0079 g
SFA 22:0 0.0096 g 0.0047 g 0.0049 g
Fatty acids, total monounsaturated 4.937 g 1.0179 g 1.1719 g 2.709 g 0.0381 g
MUFA 16:1 0.0999 g 0.007 g 0.0001 g 0.0915 g 0.0012 g
MUFA 16:1 c 0.007 g 0.007 g
MUFA 18:1 4.771 g 0.9875 g 1.1542 g 2.5925 g 0.0369 g
MUFA 18:1 c 0.9875 g 0.9875 g
MUFA 20:1 0.0562 g 0.0234 g 0.0175 g 0.0152 g
Fatty acids, total polyunsaturated 9.0773 g 1.3081 g 6.1855 g 1.4817 g 0.1021 g
PUFA 18:2 7.6215 g 1.2659 g 4.9963 g 1.2609 g 0.0984 g
PUFA 18:2 n-6 c,c 1.2636 g 1.2636 g
PUFA 18:2 i 0.0023 g 0.0023 g
PUFA 18:3 1.3166 g 0.0421 g 1.189 g 0.0817 g 0.0037 g
PUFA 18:3 n-3 c,c,c (ALA) 0.0421 g 0.0421 g
Fatty acids, total trans 0.383 g 0.0023 g 0.3806 g
Fatty acids, total trans-polyenoic 0.0023 g 0.0023 g
SFA 12:0 0.0105 g 0.0001 g 0.0104 g
SFA 4:0 0.0116 g 0.0116 g
SFA 6:0 0.0098 g 0.0098 g
SFA 8:0 0.0116 g 0.0116 g
SFA 10:0 0.0128 g 0.0128 g
SFA 15:0 0.0043 g 0.0043 g
SFA 24:0 0.0018 g 0.0018 g
MUFA 14:1 0.0031 g 0.0031 g
MUFA 17:1 0.0061 g 0.0061 g
PUFA 20:2 n-6 c,c 0.0079 g 0.0079 g
PUFA 20:3 0.0104 g 0.0104 g
PUFA 20:4 0.0848 g 0.0848 g
PUFA 22:4 0.0061 g 0.0061 g
PUFA 22:5 n-3 (DPA) 0.0031 g 0.0031 g
PUFA 22:6 n-3 (DHA) 0.0262 g 0.0262 g
Cholesterol 168.97 mg 56.32% 300 mg 168.97 mg 56.32%
Phytosterols 14.71 mg 6.1 mg 8.61 mg