Meal Plan Detail and Total Nutrition Values

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Meal Plan
Banana-Walnut Overnight Oats
Oats
cup (fdcid: 2346396)
Low-fat, plain Greek yogurt
tbsp (fdcid: 170903)
Fat-free milk
cup (fdcid: 746776)
Banana
Banana, Peeled (fdcid: 1105314)
Walnuts
walnut half (fdcid: 170594)
Honey
tsp (fdcid: 169640)
 
Food Collection Detail
Collection Name: Banana-Walnut Overnight Oats Collection Type: Meal Plan
Description: . Oats (½ cup raw)
. Low-fat, plain Greek yogurt (¼ cup)
. Banana (½ banana)
. Walnuts (4 halves)
. Honey (1 tsp)
Banana-Walnut Overnight Oats
  
Nutrition Facts
1 servings per container
Serving Size serving group
Amount per serving
Calories 		193
% Daily Value*
Total Fat 9.17g 11.8%
Saturated Fat 1.2g 6%
Trans Fat 0.04g
Cholesterol 7.84mg 2.6%
Sodium 97.67mg 4.2%
Total Carbohydrate 60.14g 21.9%
Dietary Fiber 6.77g 24.2%
Total Sugars 20.36g
Includes 0g Added Sugars 0%
Protein 16.42g 32.8%
Vitamin D 0.68mcg 3.4%
Calcium 181.92mg 14%
Iron 2.43mg 13.5%
Potassium 590.16mg 12.6%
Vitamin A 94.02 mcg 10.4%
Vitamin C 7.7mg 8.6%
Thiamin 0.34mg 28.2%
Riboflavin 0.25mg 19%
Niacin 1.25mg 7.8%
Vitamin B6 0.3mg 17.6%
Folate 39.91mcg DFE 10%
Vitamin B12 0.67mcg 27.9%
Phosphorus 380.9mg 30.5%
Magnesium 105.76mg 25.2%
Zinc 2.35mg 21.4%
Choline 23.51mg 4.3%
* 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: 389 kcal, Reported: 193 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 60.14 240.56 61.9% 45-65%
Protein 16.42 65.67 16.9% 10-35%
Total Fat 9.17 82.53 21.2% 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 16.417 g 32.83%
Fiber, total dietary 6.769 g 24.18%
Calcium, Ca 181.92 mg 13.99%
Iron, Fe 2.429 mg 13.49%
Potassium, K 590.165 mg 12.56%

Potential Health Risk Nutrients
Nutrient Amount DV%
Sugars, Total 20.361 g 40.72%
Fatty acids, total trans 0.036 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Molybdenum, Mo 80.2 µg 178.22%
Manganese, Mn 1.776 mg 77.21%
Copper, Cu 0.407 mg 45.25%
Selenium, Se 21.801 µg 39.64%
Biotin (Vitamin B7) 10.95 µg 36.50%
Phosphorus, P 380.905 mg 30.47%
Thiamin (Vitamin B1) 0.338 mg 28.16%
Vitamin B12 0.669 µg 27.86%
Magnesium, Mg 105.757 mg 25.18%
Zinc, Zn 2.355 mg 21.41%
Riboflavin (Vitamin B2) 0.247 mg 18.99%
Vitamin B6 0.3 mg 17.64%
Iodine, I 21.956 µg 14.64%
Pantothenic acid (Vitamin B5) 0.525 mg 10.51%
Vitamin A, RAE 94.015 µg 10.45%

Daily Value Reference Age Group

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Food Nutrition Detail

Macronutrients (Proximates)
Nutrient Name Amount DV% Ref Daily Value Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Water 155.9487 g 5.125 g 50.136 g 55.842 g 43.2975 g 0.3512 g 1.197 g
Energy (Atwater General Factors) 190.813 kcal 9.54% 2,000 kcal 190.813 kcal 9.54%
Energy (Atwater Specific Factors) 189.4331 kcal 189.4331 kcal
Nitrogen 1.5586 g 1.1575 g 0.3321 g 0.069 g
Protein 16.4174 g 32.83% 50 g 6.7482 g 13.50% 5.97 g 11.94% 2.1095 g 4.22% 0.4255 g 0.85% 1.1432 g 2.29% 0.021 g 0.04%
Total lipid (fat) 9.1698 g 11.76% 78 g 2.945 g 3.78% 1.152 g 1.48% 0.0492 g 0.06% 0.1667 g 0.21% 4.8568 g 6.23%
Ash 2.3418 g 0.853 g 0.378 g 0.4736 g 0.4025 g 0.2208 g 0.014 g
Total fat (NLEA) 9.1636 g 11.75% 78 g 2.945 g (C) 3.78% 1.152 g (C) 1.48% 0.0431 g 0.06% 0.1667 g (C) 0.21% 4.8568 g (C) 6.23%
Energy 193.205 kcal 9.66% 2,000 kcal 43.8 kcal 2.19% 20.91 kcal 1.05% 55.775 kcal 2.79% 51.44 kcal 2.57% 21.28 kcal 1.06%
Energy 810.4 kJ 183 kJ 88.56 kJ 234.6 kJ 215.2 kJ 89.04 kJ

Minerals
Nutrient Name Amount DV% Ref Daily Value Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Calcium, Ca 181.92 mg 13.99% 1,300 mg 22.765 mg 1.75% 69 mg 5.31% 81.18 mg 6.24% 2.875 mg 0.22% 5.68 mg 0.44% 0.42 mg 0.03%
Iron, Fe 2.4285 mg 13.49% 18 mg 2.1695 mg 12.05% 0.024 mg 0.13% 0.2056 mg 1.14% 0.0294 mg 0.16%
Magnesium, Mg 105.7575 mg 25.18% 420 mg 63.15 mg 15.04% 6.6 mg 1.57% 7.6875 mg 1.83% 16.1 mg 3.83% 12.08 mg 2.88% 0.14 mg 0.03%
Phosphorus, P 380.905 mg 30.47% 1,250 mg 193.65 mg 15.49% 82.2 mg 6.58% 65.805 mg 5.26% 12.65 mg 1.01% 26.32 mg 2.11% 0.28 mg 0.02%
Potassium, K 590.165 mg 12.56% 4,700 mg 175.05 mg 3.72% 84.6 mg 1.80% 102.705 mg 2.19% 187.45 mg 3.99% 36.72 mg 0.78% 3.64 mg 0.08%
Sodium, Na 97.6687 mg 4.25% 2,300 mg 0.3337 mg 0.01% 20.4 mg 0.89% 25.215 mg 1.10% 51.44 mg 2.24% 0.28 mg 0.01%
Zinc, Zn 2.3546 mg 21.41% 11 mg 1.372 mg 12.47% 0.36 mg 3.27% 0.2767 mg 2.52% 0.092 mg 0.84% 0.2384 mg 2.17% 0.0154 mg 0.14%
Copper, Cu 0.4073 mg 45.25% 0.9 mg 0.2139 mg 23.77% 0.0126 mg 1.40% 0.0012 mg 0.14% 0.0581 mg 6.45% 0.119 mg 13.22% 0.0025 mg 0.28%
Manganese, Mn 1.7758 mg 77.21% 2.3 mg 1.617 mg 70.30% 0.0042 mg 0.18% 0.0006 mg 0.03% 0.1483 mg 6.45% 0.0056 mg 0.24%
Selenium, Se 21.801 µg 39.64% 55 µg 12.675 µg 23.05% 7.44 µg 13.53% 1.23 µg 2.24% 0.4 µg 0.73% 0.056 µg 0.10%
Molybdenum, Mo 80.2 µg 178.22% 45 µg 80.2 µg 178.22%
Iodine, I 21.9555 µg 14.64% 150 µg 21.9555 µg 14.64%
Fluoride, F 0.49 µg 0.49 µg

Vitamins and Other Components
Nutrient Name Amount DV% Ref Daily Value Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Thiamin (Vitamin B1) 0.3379 mg 28.16% 1.2 mg 0.2031 mg 16.93% 0.0264 mg 2.20% 0.0344 mg 2.87% 0.0322 mg 2.68% 0.0417 mg 3.47%
Niacin (Vitamin B3) 1.2538 mg 7.84% 16 mg 0.4965 mg 3.10% 0.1182 mg 0.74% 0.0726 mg 0.45% 0.3806 mg 2.38% 0.1774 mg 1.11% 0.0085 mg 0.05%
Vitamin B6 0.2999 mg 17.64% 1.7 mg 0.0673 mg 3.96% 0.033 mg 1.94% 0.0357 mg 2.10% 0.1202 mg 7.07% 0.0421 mg 2.48% 0.0017 mg 0.10%
Biotin (Vitamin B7) 10.95 µg 36.50% 30 µg 10.95 µg 36.50%
Folate, total (Vitamin B9) 39.915 µg 9.98% 400 µg 16.015 µg 4.00% 7.2 µg 1.80% 1.23 µg 0.31% 8.05 µg 2.01% 7.28 µg 1.82% 0.14 µg 0.04%
Folate, DFE 39.915 µg 9.98% 400 µg 16.015 µg (C) 4.00% 7.2 µg 1.80% 1.23 µg (C) 0.31% 8.05 µg (C) 2.01% 7.28 µg 1.82% 0.14 µg 0.04%
Vitamin C, total ascorbic acid 7.6995 mg 8.55% 90 mg 0.48 mg 0.53% 7.0725 mg 7.86% 0.112 mg 0.12% 0.035 mg 0.04%
Riboflavin (Vitamin B2) 0.2469 mg 18.99% 1.3 mg 0.1398 mg 10.75% 0.0806 mg 6.20% 0.0238 mg 1.83% 0.0027 mg 0.20%
Pantothenic acid (Vitamin B5) 0.5254 mg 10.51% 5 mg 0.282 mg 5.64% 0.2386 mg 4.77% 0.0048 mg 0.10%
Folate, food 14.62 µg 3.65% 400 µg 7.2 µg 1.80% 7.28 µg 1.82% 0.14 µg 0.04%
Choline, total 23.507 mg 4.27% 550 mg 9.12 mg 1.66% 11.193 mg 2.04% 3.04 mg 0.55% 0.154 mg 0.03%
Vitamin B12 0.6687 µg 27.86% 2.4 µg 0.312 µg 13.00% 0.3567 µg 14.86%
Vitamin A, RAE 94.015 µg 10.45% 900 µg 54 µg 6.00% 39.36 µg 4.37% 0.575 µg 0.06% 0.08 µg 0.01%
Retinol 93.36 µg 54 µg 39.36 µg
Carotene, beta 10.31 µg 3.6 µg 1.23 µg 4.6 µg 0.88 µg
Vitamin A, IU 320.0367 IU 6.40% 5,000 IU 185.4 IU 3.71% 131.2 IU (C) 2.62% 1.9167 IU (C) 0.04% 1.52 IU 0.03%
Lutein + zeaxanthin 1.24 µg 0.6 µg 0.64 µg
Vitamin E (alpha-tocopherol) 0.096 mg 0.64% 15 mg 0.024 mg 0.16% 0.072 mg 0.48%
Vitamin K (phylloquinone) 0.4415 µg 0.37% 120 µg 0.12 µg 0.10% 0.0575 µg 0.05% 0.264 µg 0.22%
Choline, free 1.9065 mg 1.9065 mg
Choline, from phosphocholine 0.492 mg 0.492 mg
Choline, from phosphotidyl choline 1.23 mg 1.23 mg
Choline, from glycerophosphocholine 7.0725 mg 7.0725 mg
Choline, from sphingomyelin 0.5535 mg 0.5535 mg
Betaine 0.6725 mg 0.5535 mg 0.119 mg
cis-beta-Carotene 1.19 µg 0.615 µg 0.575 µg
trans-beta-Carotene 4.64 µg 0.615 µg 4.025 µg
Lutein 0.615 µg 0.615 µg
Vitamin D (D2 + D3), International Units 27.06 IU 27.06 IU
Vitamin D (D2 + D3) 0.6765 µg 3.38% 20 µg 0.6765 µg 3.38%
Vitamin D3 (cholecalciferol) 0.6765 µg 0.6765 µg
Carotene, alpha 4.025 µg 4.025 µg


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Proteins and Amino Acids
Nutrient Name Amount DV% Ref Daily Value Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Tryptophan 0.0478 g 0.018 g 0.0295 g 0.0003 g
Threonine 0.232 g 0.1296 g 0.1021 g 0.0003 g
Isoleucine 0.2841 g 0.1716 g 0.1119 g 0.0006 g
Leucine 0.5315 g 0.3174 g 0.2134 g 0.0007 g
Lysine 0.4689 g 0.2826 g 0.1857 g 0.0006 g
Methionine 0.1503 g 0.093 g 0.0572 g 0.0001 g
Cystine 0.029 g 0.0288 g 0.0002 g
Phenylalanine 0.2757 g 0.1716 g 0.1033 g 0.0008 g
Tyrosine 0.2629 g 0.159 g 0.1033 g 0.0006 g
Valine 0.3976 g 0.2604 g 0.1365 g 0.0006 g
Arginine 0.1757 g 0.0948 g 0.0806 g 0.0004 g
Histidine 0.1402 g 0.078 g 0.0621 g 0.0001 g
Alanine 0.208 g 0.135 g 0.0726 g 0.0004 g
Aspartic acid 0.4354 g 0.2496 g 0.1839 g 0.0019 g
Glutamic acid 1.1297 g 0.6168 g 0.5117 g 0.0013 g
Glycine 0.1204 g 0.0762 g 0.0437 g 0.0005 g
Proline 0.5935 g 0.3732 g 0.214 g 0.0063 g
Serine 0.3196 g 0.195 g 0.1242 g 0.0004 g
Cysteine 0.0234 g 0.0234 g

Carbohydrates and Sugar
Nutrient Name Amount DV% Ref Daily Value Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Carbohydrate, by difference 60.1404 g 21.87% 275 g 34.3288 g 12.48% 2.364 g 0.86% 3.0258 g 1.10% 13.225 g 4.81% 1.4288 g 0.52% 5.768 g 2.10%
Total dietary fiber (AOAC 2011.25) 8.4485 g 30.17% 28 g 5.21 g 18.61% 2.6565 g 9.49% 0.568 g (C) 2.03% 0.014 g (C) 0.05%
High Molecular Weight Dietary Fiber (HMWDF) 4.8515 g 4.8515 g
Low Molecular Weight Dietary Fiber (LMWDF) 0.3507 g 0.3507 g
Beta-glucan 3.76 g 3.76 g
Starch 29.0095 g 26.905 g 2.1045 g
Carbohydrate, by summation 59.1054 g 21.49% 275 g 34.3288 g (C) 12.48% 2.364 g (C) 0.86% 3.0258 g (C) 1.10% 12.19 g 4.43% 1.4288 g (C) 0.52% 5.768 g (C) 2.10%
Fiber, total dietary 6.7695 g 24.18% 28 g 5.21 g (C) 18.61% 0.9775 g 3.49% 0.568 g 2.03% 0.014 g 0.05%
Total Sugars 8.17 g 16.34% 50 g 2.136 g 4.27% 0.2856 g 0.57% 5.7484 g 11.50%
Lactose 4.8578 g 1.752 g 3.1058 g
Galactose 0.601 g 0.384 g 0.217 g
Sugars, Total 20.3607 g 40.72% 50 g 2.136 g (C) 4.27% 3.1058 g 6.21% 9.085 g 18.17% 0.2856 g (C) 0.57% 5.7484 g (C) 11.50%
Sucrose 2.4658 g 2.4035 g 0.0623 g
Glucose 5.6937 g 3.1912 g 2.5025 g
Fructose 6.3675 g 3.5017 g 2.8658 g
Maltose 0.1008 g 0.1008 g

Fats and Fatty Acids (Lipids)
Nutrient Name Amount DV% Ref Daily Value Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Fatty acids, total saturated 1.1967 g 5.98% 20 g 0.738 g 3.69% 0.0301 g 0.15% 0.4286 g 2.14%
SFA 4:0 0.03 g 0.0282 g 0.0018 g
SFA 6:0 0.0216 g 0.021 g 0.0006 g
SFA 8:0 0.015 g 0.0144 g 0.0006 g
SFA 10:0 0.0414 g 0.0402 g 0.0012 g
SFA 12:0 0.0385 g 0.0372 g 0.0012 g 0.0001 g
SFA 14:0 0.1214 g 0.1164 g 0.0049 g 0.0001 g
SFA 15:0 0.0132 g 0.0126 g 0.0006 g
SFA 16:0 0.663 g 0.342 g 0.0129 g 0.3081 g
SFA 17:0 0.0078 g 0.0072 g 0.0006 g
SFA 18:0 0.2384 g 0.117 g 0.0055 g 0.1158 g
SFA 20:0 0.0018 g 0.0018 g
Fatty acids, total monounsaturated 0.9717 g 0.2916 g 0.0105 g 0.6697 g
MUFA 14:1 0.0126 g 0.0126 g
MUFA 16:1 0.0187 g 0.0186 g 0.0001 g
MUFA 16:1 c 0.0162 g 0.0156 g 0.0006 g
MUFA 17:1 0.0018 g 0.0018 g
MUFA 18:1 0.9157 g 0.2562 g 0.6595 g
MUFA 18:1 c 0.2391 g 0.2286 g 0.0105 g
MUFA 20:1 0.0124 g 0.0024 g 0.01 g
Fatty acids, total polyunsaturated 3.5839 g 0.0456 g 0.0037 g 3.5346 g
PUFA 18:2 2.894 g 0.039 g 2.855 g
PUFA 18:2 n-6 c,c 0.0319 g 0.0288 g 0.0031 g
PUFA 18:2 CLAs 0.0048 g 0.0048 g
PUFA 18:3 0.6836 g 0.0042 g 0.6794 g
PUFA 18:3 n-3 c,c,c (ALA) 0.0042 g 0.0042 g
PUFA 20:3 0.0012 g 0.0012 g
PUFA 20:3 n-6 0.0012 g 0.0012 g
PUFA 20:4 0.0012 g 0.0012 g
Fatty acids, total trans 0.036 g 0.036 g
Fatty acids, total trans-monoenoic 0.0312 g 0.0306 g 0.0006 g
TFA 16:1 t 0.003 g 0.003 g
TFA 18:1 t 0.0282 g 0.0276 g 0.0006 g
TFA 18:2 t not further defined 0.0054 g 0.0054 g
Fatty acids, total trans-polyenoic 0.0054 g 0.0054 g
Cholesterol 7.845 mg 2.61% 300 mg 6 mg 2.00% 1.845 mg 0.61%
PUFA 18:2 c 0.0031 g 0.0031 g

Others Nutrients or Compounds
Nutrient Name Amount DV% Ref Daily Value Oats Low-fat, plain Greek yogurt Fat-free milk Banana Walnuts Honey
Citric acid 196.075 mg 196.075 mg
Malic acid 212.175 mg 212.175 mg