Meal Plan Detail and Total Nutrition Values

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Meal Plan
Balanced breakfast
scramble egg
large (fdcid: 172187)
tomato
medium whole (2-3/5" dia) (fdcid: 170457)
 
Food Collection Detail
Collection Name: Balanced breakfast Collection Type: Meal Plan
 
Nutrition Facts
1 servings per container
Serving Size serving group
Amount per serving
Calories 		113
% Daily Value*
Total Fat 6.94g 8.9%
Saturated Fat 2.07g 10.3%
Trans Fat 0.38g
Cholesterol 168.97mg 56.3%
Sodium 94.6mg 4.1%
Total Carbohydrate 5.77g 2.1%
Dietary Fiber 1.48g 5.3%
Total Sugars 4.08g
Includes 0g Added Sugars 0%
Protein 7.18g 14.4%
Vitamin D 1.1mcg 5.5%
Calcium 52.56mg 4%
Iron 1.13mg 6.3%
Potassium 372.03mg 7.9%
Vitamin A 149.87 mcg 16.7%
Vitamin C 16.85mg 18.7%
Thiamin 0.07mg 5.8%
Riboflavin 0.25mg 19.4%
Niacin 0.78mg 4.9%
Vitamin B6 0.18mg 10.6%
Folate 40.41mcg DFE 10.1%
Vitamin B12 0.46mcg 19.3%
Phosphorus 130.17mg 10.4%
Magnesium 20.24mg 4.8%
Zinc 0.84mg 7.7%
Choline 143.05mg 26%
* 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: 114 kcal, Reported: 113 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 5.77 23.07 20.2% 45-65%
Protein 7.18 28.71 25.1% 10-35%
Total Fat 6.94 62.49 54.7% 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 7.176 g 14.35%
Folate, total (Vitamin B9) 40.41 µg 10.10%

Potential Health Risk Nutrients
Nutrient Amount DV%
Cholesterol 168.97 mg 56.32%
Fatty acids, total saturated 2.066 g 10.33%
Fatty acids, total trans 0.381 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin A, IU 1,377.17 IU 27.54%
Selenium, Se 14.335 µg 26.06%
Choline, total 143.051 mg 26.01%
Riboflavin (Vitamin B2) 0.253 mg 19.44%
Vitamin B12 0.464 µg 19.32%
Vitamin C, total ascorbic acid 16.851 mg 18.72%
Pantothenic acid (Vitamin B5) 0.852 mg 17.04%
Vitamin A, RAE 149.87 µg 16.65%
Copper, Cu 0.109 mg 12.06%
Vitamin B6 0.18 mg 10.60%
Phosphorus, P 130.17 mg 10.41%
Vitamin K (phylloquinone) 12.157 µg 10.13%
Folate, food 40.41 µg 10.10%

Daily Value Reference Age Group

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Food Nutrition Detail

Macronutrients (Proximates)
Nutrient Name Amount DV% Ref Daily Value scramble egg tomato
Water 162.8636 g 46.604 g 116.2596 g
Energy 113.03 kcal 5.65% 2,000 kcal 90.89 kcal 4.54% 22.14 kcal 1.11%
Energy 469.83 kJ 378.81 kJ 91.02 kJ
Protein 7.1763 g 14.35% 50 g 6.0939 g 12.19% 1.0824 g 2.16%
Total lipid (fat) 6.9438 g 8.90% 78 g 6.6978 g 8.59% 0.246 g 0.32%
Ash 1.2311 g 0.6161 g 0.615 g
Total fat (NLEA) 6.9438 g 8.90% 78 g 6.6978 g (C) 8.59% 0.246 g (C) 0.32%

Minerals
Nutrient Name Amount DV% Ref Daily Value scramble egg tomato
Calcium, Ca 52.56 mg 4.04% 1,300 mg 40.26 mg 3.10% 12.3 mg 0.95%
Iron, Fe 1.1312 mg 6.28% 18 mg 0.7991 mg 4.44% 0.3321 mg 1.85%
Magnesium, Mg 20.24 mg 4.82% 420 mg 6.71 mg 1.60% 13.53 mg 3.22%
Phosphorus, P 130.17 mg 10.41% 1,250 mg 100.65 mg 8.05% 29.52 mg 2.36%
Potassium, K 372.03 mg 7.92% 4,700 mg 80.52 mg 1.71% 291.51 mg 6.20%
Sodium, Na 94.6 mg 4.11% 2,300 mg 88.45 mg 3.85% 6.15 mg 0.27%
Zinc, Zn 0.8435 mg 7.67% 11 mg 0.6344 mg 5.77% 0.2091 mg 1.90%
Copper, Cu 0.1086 mg 12.06% 0.9 mg 0.036 mg 4.00% 0.0726 mg 8.06%
Manganese, Mn 0.1536 mg 6.68% 2.3 mg 0.0134 mg 0.58% 0.1402 mg 6.10%
Selenium, Se 14.335 µg 26.06% 55 µg 14.335 µg 26.06%
Fluoride, F 3.317 µg 0.488 µg 2.829 µg

Vitamins and Other Components
Nutrient Name Amount DV% Ref Daily Value scramble egg tomato
Thiamin (Vitamin B1) 0.0699 mg 5.83% 1.2 mg 0.0244 mg 2.03% 0.0455 mg 3.79%
Riboflavin (Vitamin B2) 0.2527 mg 19.44% 1.3 mg 0.2294 mg 17.64% 0.0234 mg 1.80%
Niacin (Vitamin B3) 0.777 mg 4.86% 16 mg 0.0464 mg 0.29% 0.7306 mg 4.57%
Pantothenic acid (Vitamin B5) 0.8518 mg 17.04% 5 mg 0.7424 mg 14.85% 0.1095 mg 2.19%
Vitamin B6 0.1801 mg 10.60% 1.7 mg 0.0817 mg 4.81% 0.0984 mg 5.79%
Folate, total (Vitamin B9) 40.41 µg 10.10% 400 µg 21.96 µg 5.49% 18.45 µg 4.61%
Folate, food 40.41 µg 10.10% 400 µg 21.96 µg 5.49% 18.45 µg 4.61%
Folate, DFE 40.41 µg 10.10% 400 µg 21.96 µg 5.49% 18.45 µg 4.61%
Choline, total 143.051 mg 26.01% 550 mg 134.81 mg 24.51% 8.241 mg 1.50%
Betaine 0.306 mg 0.183 mg 0.123 mg
Vitamin B12 0.4636 µg 19.32% 2.4 µg 0.4636 µg 19.32%
Vitamin A, RAE 149.87 µg 16.65% 900 µg 98.21 µg 10.91% 51.66 µg 5.74%
Retinol 96.99 µg 96.99 µg
Carotene, beta 568.13 µg 15.86 µg 552.27 µg
Cryptoxanthin, beta 4.27 µg 4.27 µg
Vitamin A, IU 1377.17 IU 27.54% 5,000 IU 352.58 IU 7.05% 1,024.59 IU 20.49%
Lutein + zeaxanthin 378.21 µg 226.92 µg 151.29 µg
Vitamin E (alpha-tocopherol) 1.3657 mg 9.10% 15 mg 0.7015 mg 4.68% 0.6642 mg 4.43%
Tocopherol, beta 0.0306 mg 0.0183 mg 0.0123 mg
Tocopherol, gamma 1.4408 mg 1.2932 mg 0.1476 mg
Tocopherol, delta 0.3965 mg 0.3965 mg
Tocotrienol, alpha 0.0367 mg 0.0244 mg 0.0123 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 (phylloquinone) 12.157 µg 10.13% 120 µg 2.44 µg 2.03% 9.717 µg 8.10%
Vitamin K (Dihydrophylloquinone) 0.061 µg 0.061 µg
Vitamin K (Menaquinone-4) 0.122 µg 0.122 µg
Vitamin C, total ascorbic acid 16.851 mg 18.72% 90 mg 16.851 mg 18.72%
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 scramble egg tomato
Tryptophan 0.0922 g 0.0848 g 0.0074 g
Threonine 0.3028 g 0.2696 g 0.0332 g
Isoleucine 0.3467 g 0.3245 g 0.0221 g
Leucine 0.556 g 0.5252 g 0.0307 g
Lysine 0.4633 g 0.43 g 0.0332 g
Methionine 0.1885 g 0.1812 g 0.0074 g
Cystine 0.1361 g 0.125 g 0.0111 g
Phenylalanine 0.3596 g 0.3264 g 0.0332 g
Tyrosine 0.2624 g 0.2452 g 0.0172 g
Valine 0.4345 g 0.4124 g 0.0221 g
Arginine 0.4059 g 0.38 g 0.0258 g
Histidine 0.1667 g 0.1494 g 0.0172 g
Alanine 0.3785 g 0.3453 g 0.0332 g
Aspartic acid 0.7968 g 0.6307 g 0.1661 g
Glutamic acid 1.3707 g 0.8406 g 0.5301 g
Glycine 0.2277 g 0.2044 g 0.0234 g
Proline 0.2948 g 0.2763 g 0.0184 g
Serine 0.4846 g 0.4526 g 0.032 g

Carbohydrates and Sugar
Nutrient Name Amount DV% Ref Daily Value scramble egg tomato
Carbohydrate, by difference 5.7668 g 2.10% 275 g 0.9821 g 0.36% 4.7847 g 1.74%
Total Sugars 4.0828 g 8.17% 50 g 0.8479 g 1.70% 3.2349 g 6.47%
Glucose 1.7083 g 0.1708 g 1.5375 g
Lactose 0.6771 g 0.6771 g
Carbohydrate, by summation 5.7668 g 2.10% 275 g 0.9821 g (C) 0.36% 4.7847 g (C) 1.74%
Sugars, Total 4.0828 g 8.17% 50 g 0.8479 g (C) 1.70% 3.2349 g (C) 6.47%
Fiber, total dietary 1.476 g 5.27% 28 g 1.476 g 5.27%
Fructose 1.6851 g 1.6851 g
Total dietary fiber (AOAC 2011.25) 1.476 g 5.27% 28 g 1.476 g (C) 5.27%

Fats and Fatty Acids (Lipids)
Nutrient Name Amount DV% Ref Daily Value scramble egg tomato
Fatty acids, total saturated 2.0663 g 10.33% 20 g 2.0319 g 10.16% 0.0344 g 0.17%
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 12:0 0.0104 g 0.0104 g
SFA 14:0 0.0561 g 0.0561 g
SFA 15:0 0.0043 g 0.0043 g
SFA 16:0 1.3483 g 1.3237 g 0.0246 g
SFA 17:0 0.0116 g 0.0116 g
SFA 18:0 0.5753 g 0.5655 g 0.0098 g
SFA 20:0 0.0079 g 0.0079 g
SFA 22:0 0.0049 g 0.0049 g
SFA 24:0 0.0018 g 0.0018 g
Fatty acids, total monounsaturated 2.7471 g 2.709 g 0.0381 g
MUFA 14:1 0.0031 g 0.0031 g
MUFA 16:1 0.0927 g 0.0915 g 0.0012 g
MUFA 17:1 0.0061 g 0.0061 g
MUFA 18:1 2.6294 g 2.5925 g 0.0369 g
MUFA 20:1 0.0152 g 0.0152 g
Fatty acids, total polyunsaturated 1.5838 g 1.4817 g 0.1021 g
PUFA 18:2 1.3593 g 1.2609 g 0.0984 g
PUFA 18:3 0.0854 g 0.0817 g 0.0037 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
Fatty acids, total trans 0.3806 g 0.3806 g
Cholesterol 168.97 mg 56.32% 300 mg 168.97 mg 56.32%
Phytosterols 14.71 mg 6.1 mg 8.61 mg