| One week
sample of daily diet tracking for Bob Phillips. Actual spreadsheet computes most cells. |
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| 6/17/2006,
Saturday |
Grams |
Or # Tbsp, Tsp,
Cups |
Cups, tbsp, or
tsp |
Or # Dishes |
Wake-Up lbs or %
fat |
Calories |
Fat Calories |
Protein (g) |
Vit A |
C |
D |
E |
Thiamin |
Riboflavin |
Niacin |
B6 |
Folic |
B12 |
B5 Panto-thenic
Acid |
K (80 mcg/day) |
Calcium |
Iron |
Mag |
Phosph |
Potassium |
Sodium |
Zinc |
Copper |
Manganese |
Selenium |
Dish: Following
columns are nutrient density (Calories/RDA ratios). Lower is better. If RDA=0 or unknown, ratio = 999. |
Calories / RDA
Ratios |
Calories |
Fat Calories |
Protein (g) |
Vit A |
C |
D |
E |
Thiamin |
Riboflavin |
Niacin |
B6 |
Folic |
B12 |
B5 Panto-thenic
Acid |
K (80 mcg/day) |
Calcium |
Iron |
Mag |
Phosph |
Potassium |
Sodium |
Zinc |
Copper |
Manganese |
Selenium |
Ranking Based
on Current %'s |
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129.2 |
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| Oatmeal, 1/4 cup, raw, organic thick |
|
0.25 |
cups |
1.0 |
13.7% |
77.8 |
10.7 |
3.3 |
0.0% |
0.0% |
0.0% |
0.5% |
9.8% |
1.8% |
0.8% |
1.3% |
1.5% |
0.0% |
2.5% |
0.8% |
1.0% |
4.8% |
7.5% |
9.5% |
2.0% |
0.0% |
4.3% |
3.5% |
36.8% |
9.8% |
Oatmeal, 1/4 cup,
raw, organic thick |
|
77.8 |
10.7 |
3.3 |
999.00 |
999.00 |
999.00 |
155.50 |
7.97 |
44.43 |
103.67 |
62.20 |
51.83 |
999.00 |
31.10 |
103.67 |
77.75 |
16.37 |
10.37 |
8.18 |
38.88 |
999.00 |
18.29 |
22.21 |
2.12 |
7.97 |
18985.656 |
|
| Cheerios, 1/4 cup |
|
0.25 |
cups |
1.0 |
14.3% |
27.8 |
4.0 |
0.9 |
2.5% |
2.5% |
2.5% |
0.0% |
9.0% |
7.5% |
7.3% |
8.3% |
12.5% |
6.0% |
0.3% |
0.3% |
3.0% |
14.3% |
2.5% |
3.3% |
1.5% |
0.0% |
7.8% |
1.3% |
12.8% |
3.8% |
Cheerios, 1/4 cup |
|
27.8 |
4.0 |
0.9 |
11.10 |
11.10 |
11.10 |
999.00 |
3.08 |
3.70 |
3.83 |
3.36 |
2.22 |
4.63 |
111.00 |
111.00 |
9.25 |
1.95 |
11.10 |
8.54 |
18.50 |
999.00 |
3.58 |
22.20 |
2.18 |
7.40 |
2068.4115 |
|
| Wheat Germ, raw, Red Mill, 1/8 cup (16g), nd.com or pckg |
|
0.125 |
cups |
1.0 |
25.0% |
60.0 |
15.0 |
3.7 |
0.0% |
0.0% |
0.0% |
15.0% |
15.0% |
4.7% |
5.4% |
10.4% |
13.0% |
0.0% |
3.6% |
0.0% |
0.6% |
5.6% |
9.6% |
10.0% |
4.0% |
0.1% |
10.0% |
6.4% |
106.4% |
18.1% |
Wheat Germ, raw, Red
Mill, 1/8 cup (16g), nd.com or pckg |
|
60.0 |
15.0 |
3.7 |
999.00 |
999.00 |
999.00 |
4.00 |
4.00 |
12.68 |
11.06 |
5.75 |
4.62 |
999.00 |
16.59 |
999.00 |
107.81 |
10.78 |
6.25 |
6.00 |
14.87 |
431.25 |
6.00 |
9.38 |
0.56 |
3.32 |
25329.364 |
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| OJ, 1/4 Cup
Minute Maid Premium Calcium |
|
0.25 |
cups |
1.0 |
0.0% |
30.0 |
0.0 |
0.5 |
0.0% |
30.0% |
6.3% |
0.0% |
2.5% |
0.8% |
0.5% |
1.0% |
3.8% |
0.0% |
1.3% |
0.1% |
8.8% |
0.0% |
1.5% |
0.8% |
3.3% |
0.0% |
0.3% |
1.3% |
0.3% |
0.0% |
OJ, 1/4 Cup Minute Maid
Premium Calcium |
|
30.0 |
0.0 |
0.5 |
999.00 |
1.00 |
4.80 |
999.00 |
12.00 |
40.00 |
60.00 |
30.00 |
8.00 |
999.00 |
24.00 |
480.00 |
3.43 |
999.00 |
20.00 |
40.00 |
9.23 |
999.00 |
120.00 |
24.00 |
120.00 |
999.00 |
14194.579 |
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| OJ, 1/4 Cup
Minute Maid Premium Calcium |
|
0.25 |
cups |
1.0 |
0.0% |
30.0 |
0.0 |
0.5 |
0.0% |
30.0% |
6.3% |
0.0% |
2.5% |
0.8% |
0.5% |
1.0% |
3.8% |
0.0% |
1.3% |
0.1% |
8.8% |
0.0% |
1.5% |
0.8% |
3.3% |
0.0% |
0.3% |
1.3% |
0.3% |
0.0% |
OJ, 1/4 Cup Minute Maid
Premium Calcium |
|
30.0 |
0.0 |
0.5 |
999.00 |
1.00 |
4.80 |
999.00 |
12.00 |
40.00 |
60.00 |
30.00 |
8.00 |
999.00 |
24.00 |
480.00 |
3.43 |
999.00 |
20.00 |
40.00 |
9.23 |
999.00 |
120.00 |
24.00 |
120.00 |
999.00 |
14194.579 |
|
| Sunflower
Seeds, 1 tbsp, nutritiondata.com |
|
0.125 |
cups |
2.0 |
72.7% |
102.6 |
74.6 |
4.1 |
0.1% |
0.4% |
0.0% |
20.8% |
27.5% |
2.6% |
4.0% |
6.9% |
10.3% |
0.0% |
12.1% |
0.6% |
2.1% |
6.8% |
15.9% |
12.8% |
3.5% |
0.0% |
6.1% |
15.8% |
18.1% |
15.3% |
Sunflower Seeds, 1
tbsp, nutritiondata.com |
|
102.6 |
74.6 |
4.1 |
821.00 |
273.67 |
999.00 |
4.95 |
3.73 |
39.10 |
25.66 |
14.93 |
10.01 |
999.00 |
8.46 |
164.20 |
48.29 |
15.20 |
6.46 |
8.05 |
29.32 |
999.00 |
16.76 |
6.52 |
5.66 |
6.73 |
10265.711 |
|
| Blueberries,
frozen, unsweetened, unthawed, 1 cup, 155g, nd |
250 |
|
|
1.6 |
10.5% |
127.6 |
13.4 |
1.1 |
1.6% |
9.7% |
0.0% |
3.2% |
4.8% |
4.8% |
6.5% |
8.1% |
4.8% |
0.0% |
3.2% |
51.6% |
1.6% |
3.2% |
3.2% |
3.2% |
3.2% |
0.0% |
1.6% |
4.8% |
17.7% |
0.0% |
Blueberries, frozen,
unsweetened, unthawed, 1 cup, 155g, nd |
|
127.6 |
13.4 |
1.1 |
79.10 |
13.18 |
999.00 |
39.55 |
26.37 |
26.37 |
19.78 |
15.82 |
26.37 |
999.00 |
39.55 |
2.47 |
79.10 |
39.55 |
39.55 |
39.55 |
39.55 |
999.00 |
79.10 |
26.37 |
7.19 |
999.00 |
3406.413 |
|
| Orange 1,
large, all commercial varieties, 184g, nd.com |
185 |
|
|
1.0 |
2.1% |
87.0 |
1.8 |
1.7 |
8.0% |
163.9% |
0.0% |
1.0% |
11.1% |
4.0% |
3.0% |
6.0% |
14.1% |
0.0% |
5.0% |
0.0% |
7.0% |
1.0% |
5.0% |
3.0% |
10.1% |
0.0% |
1.0% |
4.0% |
2.0% |
1.0% |
Orange 1, large, all
commercial varieties, 184g, nd.com |
|
87.0 |
1.8 |
1.7 |
10.81 |
0.53 |
999.00 |
86.50 |
7.86 |
21.63 |
28.83 |
14.42 |
6.18 |
999.00 |
17.30 |
999.00 |
12.36 |
86.50 |
17.30 |
28.83 |
8.65 |
999.00 |
86.50 |
21.63 |
43.25 |
86.50 |
9401.8202 |
|
| banana,
large, 136g, 1 nd.com |
160 |
|
|
1.2 |
3.1% |
142.4 |
4.5 |
1.8 |
2.7% |
23.1% |
0.0% |
0.0% |
2.7% |
6.8% |
5.4% |
29.8% |
8.1% |
0.0% |
5.4% |
1.4% |
1.4% |
2.7% |
10.8% |
4.1% |
16.3% |
0.0% |
1.4% |
6.8% |
21.7% |
2.7% |
banana, large, 136g,
1 nd.com |
|
142.4 |
4.5 |
1.8 |
52.50 |
6.18 |
999.00 |
999.00 |
52.50 |
21.00 |
26.25 |
4.77 |
17.50 |
999.00 |
26.25 |
105.00 |
105.00 |
52.50 |
13.13 |
35.00 |
8.75 |
999.00 |
105.00 |
21.00 |
6.56 |
52.50 |
3551.3526 |
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| Supplement-Fish
Oil, Carlson, 1 tsp, pkg |
|
1 |
tsp |
1.0 |
100.0% |
40.0 |
40.0 |
0.0 |
0.0% |
0.0% |
0.0% |
33.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
Supplement-Fish Oil,
Carlson, 1 tsp, pkg |
|
40.0 |
40.0 |
0.0 |
999.00 |
999.00 |
999.00 |
1.21 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
47630.95 |
|
| Mangos, raw,
1 fruit without refuse, 207 g, nd.com |
130 |
|
|
0.6 |
3.5% |
84.8 |
3.0 |
0.7 |
20.1% |
61.5% |
0.0% |
5.0% |
5.0% |
4.4% |
3.8% |
8.8% |
4.4% |
0.0% |
1.9% |
6.9% |
1.3% |
0.6% |
3.1% |
1.3% |
5.7% |
0.0% |
0.6% |
6.9% |
1.9% |
1.3% |
Mangos, raw, 1 fruit
without refuse, 207 g, nd.com |
|
84.8 |
3.0 |
0.7 |
4.22 |
1.38 |
999.00 |
16.88 |
16.88 |
19.29 |
22.50 |
9.64 |
19.29 |
999.00 |
45.00 |
12.27 |
67.50 |
135.00 |
27.00 |
67.50 |
15.00 |
999.00 |
135.00 |
12.27 |
45.00 |
67.50 |
2000.1563 |
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| Mushrooms,
raw, 1 cup, pieces or slices (70g), nd |
86.2 |
|
|
1.2 |
13.0% |
19.0 |
2.5 |
2.7 |
0.0% |
2.5% |
16.0% |
0.0% |
4.9% |
20.9% |
16.0% |
4.9% |
3.7% |
0.0% |
12.3% |
0.0% |
0.0% |
2.5% |
2.5% |
7.4% |
7.4% |
0.0% |
2.5% |
13.5% |
2.5% |
11.1% |
Mushrooms, raw, 1
cup, pieces or slices (70g), nd |
|
19.0 |
2.5 |
2.7 |
999.00 |
7.70 |
1.18 |
999.00 |
3.85 |
0.91 |
1.18 |
3.85 |
5.13 |
999.00 |
1.54 |
999.00 |
999.00 |
7.70 |
7.70 |
2.57 |
2.57 |
999.00 |
7.70 |
1.40 |
7.70 |
1.71 |
16279.713 |
|
| Hearts of
palm, canned, 1 cup (146g), nd |
113.4 |
|
|
0.8 |
18.6% |
31.8 |
5.9 |
7.0 |
0.0% |
14.8% |
0.0% |
0.0% |
0.8% |
3.9% |
2.3% |
1.6% |
10.9% |
0.0% |
1.6% |
0.0% |
6.2% |
19.4% |
10.9% |
7.0% |
5.4% |
20.2% |
8.5% |
7.8% |
79.2% |
0.8% |
Hearts of palm,
canned, 1 cup (146g), nd |
|
31.8 |
5.9 |
7.0 |
999.00 |
2.15 |
999.00 |
999.00 |
40.90 |
8.18 |
13.63 |
20.45 |
2.92 |
999.00 |
20.45 |
999.00 |
5.11 |
1.64 |
2.92 |
4.54 |
5.84 |
1.57 |
3.72 |
4.09 |
0.40 |
40.90 |
15559.037 |
|
| Salmon,
sockeye, cooked, dry heat, 100g |
56.7 |
|
|
0.6 |
45.8% |
122.5 |
56.1 |
15.5 |
2.3% |
0.0% |
0.0% |
0.0% |
7.9% |
5.7% |
18.7% |
6.2% |
0.6% |
55.0% |
4.0% |
0.0% |
0.6% |
1.7% |
4.5% |
15.9% |
6.2% |
1.7% |
1.7% |
1.7% |
0.6% |
30.6% |
Salmon, sockeye,
cooked, dry heat, 100g |
|
122.5 |
56.1 |
15.5 |
54.00 |
999.00 |
999.00 |
999.00 |
15.43 |
21.60 |
6.55 |
19.64 |
216.00 |
2.23 |
30.86 |
999.00 |
216.00 |
72.00 |
27.00 |
7.71 |
19.64 |
72.00 |
72.00 |
72.00 |
216.00 |
4.00 |
21863.687 |
|
| Mulberries,
raw, 100 from tree, 40g |
935 |
|
|
23.4 |
7.6% |
402.1 |
30.7 |
13.4 |
6.7% |
567.7% |
0.0% |
26.7% |
20.0% |
53.4% |
26.7% |
26.7% |
13.4% |
0.0% |
0.0% |
93.5% |
33.4% |
93.5% |
40.1% |
33.4% |
53.4% |
6.7% |
6.7% |
26.7% |
0.0% |
6.7% |
Mulberries, raw, 100
from tree, 40g |
|
402.1 |
30.7 |
13.4 |
60.20 |
0.71 |
999.00 |
15.05 |
20.07 |
7.53 |
15.05 |
15.05 |
30.10 |
999.00 |
999.00 |
4.30 |
12.04 |
4.30 |
10.03 |
12.04 |
7.53 |
60.20 |
60.20 |
15.05 |
999.00 |
60.20 |
6931.7123 |
|
| Watermelon,
raw, 1 cup, diced, 152g, nd.com |
645 |
|
|
4.2 |
4.2% |
193.5 |
8.1 |
3.8 |
72.1% |
89.1% |
0.0% |
0.0% |
12.7% |
8.5% |
4.2% |
12.7% |
4.2% |
0.0% |
12.7% |
0.0% |
4.2% |
8.5% |
17.0% |
8.5% |
21.2% |
0.0% |
4.2% |
12.7% |
12.7% |
4.2% |
Watermelon, raw, 1
cup, diced, 152g, nd.com |
|
193.5 |
8.1 |
3.8 |
2.68 |
2.17 |
999.00 |
999.00 |
15.20 |
22.80 |
45.60 |
15.20 |
45.60 |
999.00 |
15.20 |
999.00 |
45.60 |
22.80 |
11.40 |
22.80 |
9.12 |
999.00 |
45.60 |
15.20 |
15.20 |
45.60 |
9953.4219 |
|
| Cantaloupe,
raw, 1 cup, diced, 156g, nd.com |
688 |
|
|
4.4 |
4.7% |
233.7 |
11.0 |
5.7 |
467.5% |
419.0% |
0.0% |
0.0% |
17.6% |
8.8% |
26.5% |
26.5% |
35.3% |
0.0% |
8.8% |
22.1% |
4.4% |
8.8% |
22.1% |
8.8% |
52.9% |
4.4% |
8.8% |
13.2% |
13.2% |
4.4% |
Cantaloupe, raw, 1
cup, diced, 156g, nd.com |
|
233.7 |
11.0 |
5.7 |
0.50 |
0.56 |
999.00 |
999.00 |
13.25 |
26.50 |
8.83 |
8.83 |
6.63 |
999.00 |
26.50 |
10.60 |
53.00 |
26.50 |
10.60 |
26.50 |
4.42 |
53.00 |
26.50 |
17.67 |
17.67 |
53.00 |
2236.4026 |
|
| Broccoli,
cooked, boiled, drained, without salt, 100 g |
395 |
|
|
4.0 |
9.7% |
138.3 |
13.4 |
9.5 |
122.5% |
426.6% |
0.0% |
19.8% |
15.8% |
27.7% |
11.9% |
39.5% |
106.7% |
0.0% |
23.7% |
695.2% |
15.8% |
15.8% |
19.8% |
27.7% |
31.6% |
7.9% |
11.9% |
11.9% |
39.5% |
7.9% |
Broccoli, cooked,
boiled, drained, without salt, 100 g |
|
138.3 |
13.4 |
9.5 |
1.13 |
0.32 |
999.00 |
7.00 |
8.75 |
5.00 |
11.67 |
3.50 |
1.30 |
999.00 |
5.83 |
0.20 |
8.75 |
8.75 |
7.00 |
5.00 |
4.38 |
17.50 |
11.67 |
11.67 |
3.50 |
17.50 |
1068.1224 |
|
| Chili Paste,
Roasted Red, Thai Kitchen, 1 tsp, 5 g, pkg |
|
5 |
tsp |
5.0 |
69.2% |
43.3 |
30.0 |
7.0 |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
18.3% |
0.0% |
0.0% |
0.0% |
0.0% |
Chili Paste, Roasted
Red, Thai Kitchen, 1 tsp, 5 g, pkg |
|
43.3 |
30.0 |
7.0 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
2.36 |
999.00 |
999.00 |
999.00 |
999.00 |
48429.917 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Total, 6/17/2006, Saturday |
|
|
|
|
16.3% |
1994 |
325 |
83 |
706% |
1841% |
31% |
125% |
170% |
167% |
143% |
200% |
251% |
61% |
100% |
872% |
100% |
189% |
177% |
157% |
231% |
59% |
78% |
139% |
366% |
118% |
Total, 6/17/2006,
Saturday |
|
1993.9 |
324.6 |
82.8 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0 |
|
| |
|
|
|
|
|
|
16% |
17% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| 6/18/2006, Sunday |
Grams |
Or
# Tbsp, Tsp, Cups |
Cups,
tbsp, or tsp |
Or # Dishes |
Wake-Up
lbs or % fat |
Calories |
Fat
Calories |
Protein
(g) |
Vit A |
C |
D |
E |
Thiamin |
Riboflavin |
Niacin |
B6 |
Folic |
B12 |
B5
Panto-thenic Acid |
K
(80 mcg/day) |
Calcium |
Iron |
Mag |
Phosph |
Potassium |
Sodium |
Zinc |
Copper |
Manganese |
Selenium |
Dish |
Calories
/ RDA Ratios |
Calories |
Fat
Calories |
Protein
(g) |
Vit A |
C |
D |
E |
Thiamin |
Riboflavin |
Niacin |
B6 |
Folic |
B12 |
B5
Panto-thenic Acid |
K
(80 mcg/day) |
Calcium |
Iron |
Mag |
Phosph |
Potassium |
Sodium |
Zinc |
Copper |
Manganese |
Selenium |
Ranking Based on Current %'s |
|
| |
|
|
|
|
130.4 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Oatmeal, 1/4 cup, raw, organic thick |
|
0.25 |
cups |
1.0 |
13.7% |
77.8 |
10.7 |
3.3 |
0.0% |
0.0% |
0.0% |
0.5% |
9.8% |
1.8% |
0.8% |
1.3% |
1.5% |
0.0% |
2.5% |
0.8% |
1.0% |
4.8% |
7.5% |
9.5% |
2.0% |
0.0% |
4.3% |
3.5% |
36.8% |
9.8% |
Oatmeal, 1/4 cup,
raw, organic thick |
|
77.8 |
10.7 |
3.3 |
999.00 |
999.00 |
999.00 |
155.50 |
7.97 |
44.43 |
103.67 |
62.20 |
51.83 |
999.00 |
31.10 |
103.67 |
77.75 |
16.37 |
10.37 |
8.18 |
38.88 |
999.00 |
18.29 |
22.21 |
2.12 |
7.97 |
18985.656 |
|
| Cheerios, 1/4 cup |
|
0.25 |
cups |
1.0 |
14.3% |
27.8 |
4.0 |
0.9 |
2.5% |
2.5% |
2.5% |
0.0% |
9.0% |
7.5% |
7.3% |
8.3% |
12.5% |
6.0% |
0.3% |
0.3% |
3.0% |
14.3% |
2.5% |
3.3% |
1.5% |
0.0% |
7.8% |
1.3% |
12.8% |
3.8% |
Cheerios, 1/4 cup |
|
27.8 |
4.0 |
0.9 |
11.10 |
11.10 |
11.10 |
999.00 |
3.08 |
3.70 |
3.83 |
3.36 |
2.22 |
4.63 |
111.00 |
111.00 |
9.25 |
1.95 |
11.10 |
8.54 |
18.50 |
999.00 |
3.58 |
22.20 |
2.18 |
7.40 |
2068.4115 |
|
| Wheat Germ, raw, Red Mill, 1/8 cup (16g), nd.com or pckg |
|
0.125 |
cups |
1.0 |
25.0% |
60.0 |
15.0 |
3.7 |
0.0% |
0.0% |
0.0% |
15.0% |
15.0% |
4.7% |
5.4% |
10.4% |
13.0% |
0.0% |
3.6% |
0.0% |
0.6% |
5.6% |
9.6% |
10.0% |
4.0% |
0.1% |
10.0% |
6.4% |
106.4% |
18.1% |
Wheat Germ, raw, Red
Mill, 1/8 cup (16g), nd.com or pckg |
|
60.0 |
15.0 |
3.7 |
999.00 |
999.00 |
999.00 |
4.00 |
4.00 |
12.68 |
11.06 |
5.75 |
4.62 |
999.00 |
16.59 |
999.00 |
107.81 |
10.78 |
6.25 |
6.00 |
14.87 |
431.25 |
6.00 |
9.38 |
0.56 |
3.32 |
25329.364 |
|
| OJ, 1/4 Cup
Minute Maid Premium Calcium |
|
0.25 |
cups |
1.0 |
0.0% |
30.0 |
0.0 |
0.5 |
0.0% |
30.0% |
6.3% |
0.0% |
2.5% |
0.8% |
0.5% |
1.0% |
3.8% |
0.0% |
1.3% |
0.1% |
8.8% |
0.0% |
1.5% |
0.8% |
3.3% |
0.0% |
0.3% |
1.3% |
0.3% |
0.0% |
OJ, 1/4 Cup Minute Maid
Premium Calcium |
|
30.0 |
0.0 |
0.5 |
999.00 |
1.00 |
4.80 |
999.00 |
12.00 |
40.00 |
60.00 |
30.00 |
8.00 |
999.00 |
24.00 |
480.00 |
3.43 |
999.00 |
20.00 |
40.00 |
9.23 |
999.00 |
120.00 |
24.00 |
120.00 |
999.00 |
14194.579 |
|
| OJ, 1/4 Cup
Minute Maid Premium Calcium |
|
0.25 |
cups |
1.0 |
0.0% |
30.0 |
0.0 |
0.5 |
0.0% |
30.0% |
6.3% |
0.0% |
2.5% |
0.8% |
0.5% |
1.0% |
3.8% |
0.0% |
1.3% |
0.1% |
8.8% |
0.0% |
1.5% |
0.8% |
3.3% |
0.0% |
0.3% |
1.3% |
0.3% |
0.0% |
OJ, 1/4 Cup Minute Maid
Premium Calcium |
|
30.0 |
0.0 |
0.5 |
999.00 |
1.00 |
4.80 |
999.00 |
12.00 |
40.00 |
60.00 |
30.00 |
8.00 |
999.00 |
24.00 |
480.00 |
3.43 |
999.00 |
20.00 |
40.00 |
9.23 |
999.00 |
120.00 |
24.00 |
120.00 |
999.00 |
14194.579 |
|
| Sunflower
Seeds, 1 tbsp, nutritiondata.com |
|
0.125 |
cups |
2.0 |
72.7% |
102.6 |
74.6 |
4.1 |
0.1% |
0.4% |
0.0% |
20.8% |
27.5% |
2.6% |
4.0% |
6.9% |
10.3% |
0.0% |
12.1% |
0.6% |
2.1% |
6.8% |
15.9% |
12.8% |
3.5% |
0.0% |
6.1% |
15.8% |
18.1% |
15.3% |
Sunflower Seeds, 1
tbsp, nutritiondata.com |
|
102.6 |
74.6 |
4.1 |
821.00 |
273.67 |
999.00 |
4.95 |
3.73 |
39.10 |
25.66 |
14.93 |
10.01 |
999.00 |
8.46 |
164.20 |
48.29 |
15.20 |
6.46 |
8.05 |
29.32 |
999.00 |
16.76 |
6.52 |
5.66 |
6.73 |
10265.711 |
|
| Blueberries,
frozen, unsweetened, unthawed, 1 cup, 155g, nd |
280 |
|
|
1.8 |
10.5% |
142.9 |
15.0 |
1.3 |
1.8% |
10.8% |
0.0% |
3.6% |
5.4% |
5.4% |
7.2% |
9.0% |
5.4% |
0.0% |
3.6% |
57.8% |
1.8% |
3.6% |
3.6% |
3.6% |
3.6% |
0.0% |
1.8% |
5.4% |
19.9% |
0.0% |
Blueberries, frozen,
unsweetened, unthawed, 1 cup, 155g, nd |
|
142.9 |
15.0 |
1.3 |
79.10 |
13.18 |
999.00 |
39.55 |
26.37 |
26.37 |
19.78 |
15.82 |
26.37 |
999.00 |
39.55 |
2.47 |
79.10 |
39.55 |
39.55 |
39.55 |
39.55 |
999.00 |
79.10 |
26.37 |
7.19 |
999.00 |
3406.413 |
|
| banana,
large, 136g, 1 nd.com |
215 |
|
|
1.6 |
3.1% |
191.3 |
6.0 |
2.4 |
3.6% |
31.0% |
0.0% |
0.0% |
3.6% |
9.1% |
7.3% |
40.1% |
10.9% |
0.0% |
7.3% |
1.8% |
1.8% |
3.6% |
14.6% |
5.5% |
21.9% |
0.0% |
1.8% |
9.1% |
29.2% |
3.6% |
banana, large, 136g,
1 nd.com |
|
191.3 |
6.0 |
2.4 |
52.50 |
6.18 |
999.00 |
999.00 |
52.50 |
21.00 |
26.25 |
4.77 |
17.50 |
999.00 |
26.25 |
105.00 |
105.00 |
52.50 |
13.13 |
35.00 |
8.75 |
999.00 |
105.00 |
21.00 |
6.56 |
52.50 |
3551.3526 |
|
| Supplement-Fish
Oil, Carlson, 1 tsp, pkg |
|
1 |
tsp |
1.0 |
100.0% |
40.0 |
40.0 |
0.0 |
0.0% |
0.0% |
0.0% |
33.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
Supplement-Fish Oil,
Carlson, 1 tsp, pkg |
|
40.0 |
40.0 |
0.0 |
999.00 |
999.00 |
999.00 |
1.21 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
47630.95 |
|
| Supplement-Calcium
Citrate, Citracal |
|
|
|
2.0 |
#DIV/0! |
0.0 |
0.0 |
0.0 |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
40.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
Supplement-Calcium
Citrate, Citracal |
|
0.0 |
0.0 |
0.0 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
0.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
47234.016 |
|
| Blueberries,
frozen, unsweetened, unthawed, 1 cup, 155g, nd |
255 |
|
|
1.6 |
10.5% |
130.1 |
13.7 |
1.2 |
1.6% |
9.9% |
0.0% |
3.3% |
4.9% |
4.9% |
6.6% |
8.2% |
4.9% |
0.0% |
3.3% |
52.6% |
1.6% |
3.3% |
3.3% |
3.3% |
3.3% |
0.0% |
1.6% |
4.9% |
18.1% |
0.0% |
Blueberries, frozen,
unsweetened, unthawed, 1 cup, 155g, nd |
|
130.1 |
13.7 |
1.2 |
79.10 |
13.18 |
999.00 |
39.55 |
26.37 |
26.37 |
19.78 |
15.82 |
26.37 |
999.00 |
39.55 |
2.47 |
79.10 |
39.55 |
39.55 |
39.55 |
39.55 |
999.00 |
79.10 |
26.37 |
7.19 |
999.00 |
3406.413 |
|
| Oranges, raw,
all commercial, 1 cup, sections (180g), nd |
160 |
|
|
0.9 |
2.1% |
75.2 |
1.6 |
1.5 |
7.1% |
142.2% |
0.0% |
0.9% |
8.9% |
3.6% |
2.7% |
4.4% |
12.4% |
0.0% |
4.4% |
0.0% |
6.2% |
0.9% |
3.6% |
2.7% |
8.0% |
0.0% |
0.9% |
3.6% |
1.8% |
0.9% |
Oranges, raw, all
commercial, 1 cup, sections (180g), nd |
|
75.2 |
1.6 |
1.5 |
10.58 |
0.53 |
999.00 |
84.60 |
8.46 |
21.15 |
28.20 |
16.92 |
6.04 |
999.00 |
16.92 |
999.00 |
12.09 |
84.60 |
21.15 |
28.20 |
9.40 |
999.00 |
84.60 |
21.15 |
42.30 |
84.60 |
9396.762 |
|
| Peppers,
sweet, red, boiled, drained, no salt, 1 cup strips (135g) |
160 |
|
|
1.2 |
6.1% |
44.8 |
2.7 |
1.4 |
175.4% |
456.3% |
0.0% |
8.3% |
5.9% |
2.4% |
3.6% |
19.0% |
5.9% |
0.0% |
1.2% |
10.7% |
1.2% |
3.6% |
3.6% |
2.4% |
7.1% |
0.0% |
1.2% |
4.7% |
9.5% |
1.2% |
Peppers, sweet, red,
boiled, drained, no salt, 1 cup strips (135g) |
|
44.8 |
2.7 |
1.4 |
0.26 |
0.10 |
999.00 |
5.40 |
7.56 |
18.90 |
12.60 |
2.36 |
7.56 |
999.00 |
37.80 |
4.20 |
37.80 |
12.60 |
12.60 |
18.90 |
6.30 |
999.00 |
37.80 |
9.45 |
4.73 |
37.80 |
1258.2209 |
|
| Bread, 1
slice, Healthy Choice, 7 grain, 38g |
190 |
|
|
5.0 |
12.5% |
400.0 |
50.0 |
20.0 |
0.0% |
0.0% |
0.0% |
0.0% |
75.0% |
75.0% |
75.0% |
0.0% |
75.0% |
0.0% |
0.0% |
0.0% |
75.0% |
75.0% |
30.0% |
30.0% |
0.0% |
0.0% |
20.0% |
20.0% |
23.3% |
0.0% |
Bread, 1 slice,
Healthy Choice, 7 grain, 38g |
|
400.0 |
50.0 |
20.0 |
999.00 |
999.00 |
999.00 |
999.00 |
5.33 |
5.33 |
5.33 |
999.00 |
5.33 |
999.00 |
999.00 |
999.00 |
5.33 |
5.33 |
13.33 |
13.33 |
999.00 |
999.00 |
20.00 |
20.00 |
17.14 |
999.00 |
31255.355 |
|
| Cilantro
humus 1 serving (1/8 cup), nd.com |
|
1.875 |
cups |
15.0 |
20.1% |
555.4 |
111.4 |
19.2 |
20.2% |
135.5% |
0.0% |
13.1% |
14.5% |
10.8% |
2.8% |
91.4% |
68.4% |
0.0% |
0.0% |
0.0% |
17.8% |
30.0% |
28.6% |
35.6% |
29.1% |
0.0% |
24.8% |
33.3% |
113.4% |
0.0% |
Cilantro humus 1
serving (1/8 cup), nd.com |
|
555.4 |
111.4 |
19.2 |
27.55 |
4.10 |
999.00 |
42.31 |
38.22 |
51.51 |
197.47 |
6.08 |
8.12 |
999.00 |
999.00 |
999.00 |
31.18 |
18.51 |
19.42 |
15.59 |
19.11 |
999.00 |
22.35 |
16.69 |
4.90 |
999.00 |
11325.819 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Total, 6/18/2006, Sunday |
|
|
|
|
18.1% |
1908 |
345 |
60 |
212% |
849% |
15% |
98% |
185% |
129% |
124% |
201% |
228% |
6% |
41% |
125% |
170% |
151% |
126% |
120% |
90% |
0% |
81% |
110% |
390% |
53% |
Total, 6/18/2006,
Sunday |
|
1907.8 |
344.7 |
59.8 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0 |
|
| |
|
|
|
|
|
|
18% |
13% |
|
|
|
|
|
|
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|
| 6/19/2006, Monday |
Grams |
Or
# Tbsp, Tsp, Cups |
Cups,
tbsp, or tsp |
Or # Dishes |
Wake-Up
lbs or % fat |
Calories |
Fat
Calories |
Protein
(g) |
Vit A |
C |
D |
E |
Thiamin |
Riboflavin |
Niacin |
B6 |
Folic |
B12 |
B5
Panto-thenic Acid |
K
(80 mcg/day) |
Calcium |
Iron |
Mag |
Phosph |
Potassium |
Sodium |
Zinc |
Copper |
Manganese |
Selenium |
Dish |
Calories
/ RDA Ratios |
Calories |
Fat
Calories |
Protein
(g) |
Vit A |
C |
D |
E |
Thiamin |
Riboflavin |
Niacin |
B6 |
Folic |
B12 |
B5
Panto-thenic Acid |
K
(80 mcg/day) |
Calcium |
Iron |
Mag |
Phosph |
Potassium |
Sodium |
Zinc |
Copper |
Manganese |
Selenium |
Ranking Based on Current %'s |
|
| |
|
|
|
|
130.4 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Oatmeal, 1/4 cup, raw, organic thick |
|
0.25 |
cups |
1.0 |
13.7% |
77.8 |
10.7 |
3.3 |
0.0% |
0.0% |
0.0% |
0.5% |
9.8% |
1.8% |
0.8% |
1.3% |
1.5% |
0.0% |
2.5% |
0.8% |
1.0% |
4.8% |
7.5% |
9.5% |
2.0% |
0.0% |
4.3% |
3.5% |
36.8% |
9.8% |
Oatmeal, 1/4 cup,
raw, organic thick |
|
77.8 |
10.7 |
3.3 |
999.00 |
999.00 |
999.00 |
155.50 |
7.97 |
44.43 |
103.67 |
62.20 |
51.83 |
999.00 |
31.10 |
103.67 |
77.75 |
16.37 |
10.37 |
8.18 |
38.88 |
999.00 |
18.29 |
22.21 |
2.12 |
7.97 |
18985.656 |
|
| Cheerios, 1/4 cup |
|
0.25 |
cups |
1.0 |
14.3% |
27.8 |
4.0 |
0.9 |
2.5% |
2.5% |
2.5% |
0.0% |
9.0% |
7.5% |
7.3% |
8.3% |
12.5% |
6.0% |
0.3% |
0.3% |
3.0% |
14.3% |
2.5% |
3.3% |
1.5% |
0.0% |
7.8% |
1.3% |
12.8% |
3.8% |
Cheerios, 1/4 cup |
|
27.8 |
4.0 |
0.9 |
11.10 |
11.10 |
11.10 |
999.00 |
3.08 |
3.70 |
3.83 |
3.36 |
2.22 |
4.63 |
111.00 |
111.00 |
9.25 |
1.95 |
11.10 |
8.54 |
18.50 |
999.00 |
3.58 |
22.20 |
2.18 |
7.40 |
2068.4115 |
|
| Wheat Germ, raw, Red Mill, 1/8 cup (16g), nd.com or pckg |
|
0.125 |
cups |
1.0 |
25.0% |
60.0 |
15.0 |
3.7 |
0.0% |
0.0% |
0.0% |
15.0% |
15.0% |
4.7% |
5.4% |
10.4% |
13.0% |
0.0% |
3.6% |
0.0% |
0.6% |
5.6% |
9.6% |
10.0% |
4.0% |
0.1% |
10.0% |
6.4% |
106.4% |
18.1% |
Wheat Germ, raw, Red
Mill, 1/8 cup (16g), nd.com or pckg |
|
60.0 |
15.0 |
3.7 |
999.00 |
999.00 |
999.00 |
4.00 |
4.00 |
12.68 |
11.06 |
5.75 |
4.62 |
999.00 |
16.59 |
999.00 |
107.81 |
10.78 |
6.25 |
6.00 |
14.87 |
431.25 |
6.00 |
9.38 |
0.56 |
3.32 |
25329.364 |
|
| OJ, 1/4 Cup
Minute Maid Premium Calcium |
|
0.25 |
cups |
1.0 |
0.0% |
30.0 |
0.0 |
0.5 |
0.0% |
30.0% |
6.3% |
0.0% |
2.5% |
0.8% |
0.5% |
1.0% |
3.8% |
0.0% |
1.3% |
0.1% |
8.8% |
0.0% |
1.5% |
0.8% |
3.3% |
0.0% |
0.3% |
1.3% |
0.3% |
0.0% |
OJ, 1/4 Cup Minute Maid
Premium Calcium |
|
30.0 |
0.0 |
0.5 |
999.00 |
1.00 |
4.80 |
999.00 |
12.00 |
40.00 |
60.00 |
30.00 |
8.00 |
999.00 |
24.00 |
480.00 |
3.43 |
999.00 |
20.00 |
40.00 |
9.23 |
999.00 |
120.00 |
24.00 |
120.00 |
999.00 |
14194.579 |
|
| OJ, 1/4 Cup
Minute Maid Premium Calcium |
|
0.25 |
cups |
1.0 |
0.0% |
30.0 |
0.0 |
0.5 |
0.0% |
30.0% |
6.3% |
0.0% |
2.5% |
0.8% |
0.5% |
1.0% |
3.8% |
0.0% |
1.3% |
0.1% |
8.8% |
0.0% |
1.5% |
0.8% |
3.3% |
0.0% |
0.3% |
1.3% |
0.3% |
0.0% |
OJ, 1/4 Cup Minute Maid
Premium Calcium |
|
30.0 |
0.0 |
0.5 |
999.00 |
1.00 |
4.80 |
999.00 |
12.00 |
40.00 |
60.00 |
30.00 |
8.00 |
999.00 |
24.00 |
480.00 |
3.43 |
999.00 |
20.00 |
40.00 |
9.23 |
999.00 |
120.00 |
24.00 |
120.00 |
999.00 |
14194.579 |
|
| Sunflower
Seeds, 1 tbsp, nutritiondata.com |
|
0.125 |
cups |
2.0 |
72.7% |
102.6 |
74.6 |
4.1 |
0.1% |
0.4% |
0.0% |
20.8% |
27.5% |
2.6% |
4.0% |
6.9% |
10.3% |
0.0% |
12.1% |
0.6% |
2.1% |
6.8% |
15.9% |
12.8% |
3.5% |
0.0% |
6.1% |
15.8% |
18.1% |
15.3% |
Sunflower Seeds, 1
tbsp, nutritiondata.com |
|
102.6 |
74.6 |
4.1 |
821.00 |
273.67 |
999.00 |
4.95 |
3.73 |
39.10 |
25.66 |
14.93 |
10.01 |
999.00 |
8.46 |
164.20 |
48.29 |
15.20 |
6.46 |
8.05 |
29.32 |
999.00 |
16.76 |
6.52 |
5.66 |
6.73 |
10265.711 |
|
| Blueberries,
frozen, unsweetened, unthawed, 1 cup, 155g, nd |
260 |
|
|
1.7 |
10.5% |
132.7 |
13.9 |
1.2 |
1.7% |
10.1% |
0.0% |
3.4% |
5.0% |
5.0% |
6.7% |
8.4% |
5.0% |
0.0% |
3.4% |
53.7% |
1.7% |
3.4% |
3.4% |
3.4% |
3.4% |
0.0% |
1.7% |
5.0% |
18.5% |
0.0% |
Blueberries, frozen,
unsweetened, unthawed, 1 cup, 155g, nd |
|
132.7 |
13.9 |
1.2 |
79.10 |
13.18 |
999.00 |
39.55 |
26.37 |
26.37 |
19.78 |
15.82 |
26.37 |
999.00 |
39.55 |
2.47 |
79.10 |
39.55 |
39.55 |
39.55 |
39.55 |
999.00 |
79.10 |
26.37 |
7.19 |
999.00 |
3406.413 |
|
| banana,
large, 136g, 1 nd.com |
328 |
|
|
2.4 |
3.1% |
291.9 |
9.2 |
3.6 |
5.6% |
47.3% |
0.0% |
0.0% |
5.6% |
13.9% |
11.1% |
61.2% |
16.7% |
0.0% |
11.1% |
2.8% |
2.8% |
5.6% |
22.2% |
8.3% |
33.4% |
0.0% |
2.8% |
13.9% |
44.5% |
5.6% |
banana, large, 136g,
1 nd.com |
|
291.9 |
9.2 |
3.6 |
52.50 |
6.18 |
999.00 |
999.00 |
52.50 |
21.00 |
26.25 |
4.77 |
17.50 |
999.00 |
26.25 |
105.00 |
105.00 |
52.50 |
13.13 |
35.00 |
8.75 |
999.00 |
105.00 |
21.00 |
6.56 |
52.50 |
3551.3526 |
|
| Supplement-Fish
Oil, Carlson, 1 tsp, pkg |
|
1 |
tsp |
1.0 |
100.0% |
40.0 |
40.0 |
0.0 |
0.0% |
0.0% |
0.0% |
33.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
Supplement-Fish Oil,
Carlson, 1 tsp, pkg |
|
40.0 |
40.0 |
0.0 |
999.00 |
999.00 |
999.00 |
1.21 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
47630.95 |
|
| Supplement-Calcium
Citrate, Citracal |
|
|
|
2.0 |
#DIV/0! |
0.0 |
0.0 |
0.0 |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
40.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
Supplement-Calcium
Citrate, Citracal |
|
0.0 |
0.0 |
0.0 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
0.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
47234.016 |
|
| Oranges, raw,
all commercial, 1 cup, sections (180g), nd |
285 |
|
|
1.6 |
2.1% |
134.0 |
2.9 |
2.7 |
12.7% |
253.3% |
0.0% |
1.6% |
15.8% |
6.3% |
4.8% |
7.9% |
22.2% |
0.0% |
7.9% |
0.0% |
11.1% |
1.6% |
6.3% |
4.8% |
14.3% |
0.0% |
1.6% |
6.3% |
3.2% |
1.6% |
Oranges, raw, all
commercial, 1 cup, sections (180g), nd |
|
134.0 |
2.9 |
2.7 |
10.58 |
0.53 |
999.00 |
84.60 |
8.46 |
21.15 |
28.20 |
16.92 |
6.04 |
999.00 |
16.92 |
999.00 |
12.09 |
84.60 |
21.15 |
28.20 |
9.40 |
999.00 |
84.60 |
21.15 |
42.30 |
84.60 |
9396.762 |
|
| grapes, red
or green, 50g, 10 grapes, nd.com |
165 |
|
|
3.3 |
1.9% |
113.4 |
2.2 |
1.2 |
2.1% |
29.9% |
0.0% |
1.0% |
7.2% |
7.2% |
2.1% |
7.2% |
1.0% |
0.0% |
1.0% |
29.9% |
2.1% |
3.1% |
3.1% |
3.1% |
9.3% |
0.0% |
1.0% |
10.3% |
6.2% |
0.0% |
grapes, red or green,
50g, 10 grapes, nd.com |
|
113.4 |
2.2 |
1.2 |
55.00 |
3.79 |
999.00 |
110.00 |
15.71 |
15.71 |
55.00 |
15.71 |
110.00 |
999.00 |
110.00 |
3.79 |
55.00 |
36.67 |
36.67 |
36.67 |
12.22 |
999.00 |
110.00 |
11.00 |
18.33 |
999.00 |
3450.7965 |
|
| Apple, 1
large, 3-1/4" dia)(approx 2/lb), 212 g, nd.com |
250 |
|
|
1.2 |
2.7% |
129.7 |
3.5 |
0.7 |
2.4% |
18.9% |
0.0% |
1.2% |
2.4% |
3.5% |
1.2% |
4.7% |
2.4% |
0.0% |
0.0% |
7.1% |
1.2% |
1.2% |
3.5% |
2.4% |
7.1% |
0.0% |
1.2% |
3.5% |
3.5% |
0.0% |
Apple, 1 large,
3-1/4" dia)(approx 2/lb), 212 g, nd.com |
|
129.7 |
3.5 |
0.7 |
55.00 |
6.88 |
999.00 |
110.00 |
55.00 |
36.67 |
110.00 |
27.50 |
55.00 |
999.00 |
999.00 |
18.33 |
110.00 |
110.00 |
36.67 |
55.00 |
18.33 |
999.00 |
110.00 |
36.67 |
36.67 |
999.00 |
4619.557 |
|
| Spinach,
cooked, boiled, drained, without salt, 1 cup (180g), nd |
375 |
|
|
2.1 |
9.4% |
86.3 |
8.1 |
11.0 |
785.4% |
60.4% |
0.0% |
25.0% |
22.9% |
52.1% |
8.3% |
45.8% |
137.5% |
0.0% |
6.3% |
2314.6% |
50.0% |
75.0% |
81.3% |
20.8% |
50.0% |
10.4% |
18.8% |
33.3% |
175.0% |
8.3% |
Spinach, cooked,
boiled, drained, without salt, 1 cup (180g), nd |
|
86.3 |
8.1 |
11.0 |
0.11 |
1.43 |
999.00 |
3.45 |
3.76 |
1.66 |
10.35 |
1.88 |
0.63 |
999.00 |
13.80 |
0.04 |
1.73 |
1.15 |
1.06 |
4.14 |
1.73 |
8.28 |
4.60 |
2.59 |
0.49 |
10.35 |
988.97621 |
|
| Blueberries,
raw, 1 cup, 145g, nd.com |
445 |
|
|
3.1 |
4.8% |
253.8 |
12.3 |
3.4 |
6.1% |
70.6% |
0.0% |
12.3% |
12.3% |
9.2% |
9.2% |
12.3% |
6.1% |
0.0% |
6.1% |
107.4% |
3.1% |
6.1% |
6.1% |
6.1% |
9.2% |
0.0% |
6.1% |
12.3% |
73.7% |
0.0% |
Blueberries, raw, 1
cup, 145g, nd.com |
|
253.8 |
12.3 |
3.4 |
41.35 |
3.60 |
999.00 |
20.68 |
20.68 |
27.57 |
27.57 |
20.68 |
41.35 |
999.00 |
41.35 |
2.36 |
82.70 |
41.35 |
41.35 |
41.35 |
27.57 |
999.00 |
41.35 |
20.68 |
3.45 |
999.00 |
3042.2943 |
|
| Bread, 1
slice, Healthy Choice, 7 grain, 38g |
|
|
|
3.0 |
12.5% |
240.0 |
30.0 |
12.0 |
0.0% |
0.0% |
0.0% |
0.0% |
45.0% |
45.0% |
45.0% |
0.0% |
45.0% |
0.0% |
0.0% |
0.0% |
45.0% |
45.0% |
18.0% |
18.0% |
0.0% |
0.0% |
12.0% |
12.0% |
14.0% |
0.0% |
Bread, 1 slice,
Healthy Choice, 7 grain, 38g |
|
240.0 |
30.0 |
12.0 |
999.00 |
999.00 |
999.00 |
999.00 |
5.33 |
5.33 |
5.33 |
999.00 |
5.33 |
999.00 |
999.00 |
999.00 |
5.33 |
5.33 |
13.33 |
13.33 |
999.00 |
999.00 |
20.00 |
20.00 |
17.14 |
999.00 |
31255.355 |
|
| Cilantro
humus 1 serving (1/2 cup), nd.com |
|
0.75 |
cups |
1.5 |
20.8% |
213.5 |
44.4 |
7.5 |
8.1% |
51.9% |
0.0% |
5.3% |
5.1% |
3.9% |
1.1% |
35.1% |
26.4% |
0.0% |
0.0% |
0.0% |
6.8% |
11.8% |
10.9% |
13.7% |
10.7% |
0.0% |
9.8% |
12.9% |
44.1% |
0.0% |
Cilantro humus 1
serving (1/2 cup), nd.com |
|
213.5 |
44.4 |
7.5 |
26.48 |
4.11 |
999.00 |
40.66 |
42.17 |
54.22 |
189.77 |
6.09 |
8.08 |
999.00 |
999.00 |
999.00 |
31.63 |
18.07 |
19.63 |
15.60 |
19.98 |
999.00 |
21.90 |
16.50 |
4.85 |
999.00 |
11320.333 |
|
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|
|
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Total, 6/19/2006, Monday |
|
|
|
|
13.8% |
1963 |
271 |
56 |
827% |
605% |
15% |
119% |
188% |
164% |
108% |
211% |
307% |
6% |
57% |
2517% |
188% |
184% |
193% |
118% |
155% |
11% |
84% |
139% |
557% |
62% |
Total, 6/19/2006,
Monday |
|
1963.3 |
270.8 |
56.3 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0 |
|
| |
|
|
|
|
|
|
14% |
11% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| 6/20/2006, Tuesday |
Grams |
Or
# Tbsp, Tsp, Cups |
Cups,
tbsp, or tsp |
Or # Dishes |
Wake-Up
lbs or % fat |
Calories |
Fat
Calories |
Protein
(g) |
Vit A |
C |
D |
E |
Thiamin |
Riboflavin |
Niacin |
B6 |
Folic |
B12 |
B5
Panto-thenic Acid |
K
(80 mcg/day) |
Calcium |
Iron |
Mag |
Phosph |
Potassium |
Sodium |
Zinc |
Copper |
Manganese |
Selenium |
Dish |
Calories
/ RDA Ratios |
Calories |
Fat
Calories |
Protein
(g) |
Vit A |
C |
D |
E |
Thiamin |
Riboflavin |
Niacin |
B6 |
Folic |
B12 |
B5
Panto-thenic Acid |
K
(80 mcg/day) |
Calcium |
Iron |
Mag |
Phosph |
Potassium |
Sodium |
Zinc |
Copper |
Manganese |
Selenium |
Ranking Based on Current %'s |
|
| |
|
|
|
|
129.6 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Oatmeal, 1/4 cup, raw, organic thick |
|
0.25 |
cups |
1.0 |
13.7% |
77.8 |
10.7 |
3.3 |
0.0% |
0.0% |
0.0% |
0.5% |
9.8% |
1.8% |
0.8% |
1.3% |
1.5% |
0.0% |
2.5% |
0.8% |
1.0% |
4.8% |
7.5% |
9.5% |
2.0% |
0.0% |
4.3% |
3.5% |
36.8% |
9.8% |
Oatmeal, 1/4 cup,
raw, organic thick |
|
77.8 |
10.7 |
3.3 |
999.00 |
999.00 |
999.00 |
155.50 |
7.97 |
44.43 |
103.67 |
62.20 |
51.83 |
999.00 |
31.10 |
103.67 |
77.75 |
16.37 |
10.37 |
8.18 |
38.88 |
999.00 |
18.29 |
22.21 |
2.12 |
7.97 |
18985.656 |
|
| Cheerios, 1/4 cup |
|
0.25 |
cups |
1.0 |
14.3% |
27.8 |
4.0 |
0.9 |
2.5% |
2.5% |
2.5% |
0.0% |
9.0% |
7.5% |
7.3% |
8.3% |
12.5% |
6.0% |
0.3% |
0.3% |
3.0% |
14.3% |
2.5% |
3.3% |
1.5% |
0.0% |
7.8% |
1.3% |
12.8% |
3.8% |
Cheerios, 1/4 cup |
|
27.8 |
4.0 |
0.9 |
11.10 |
11.10 |
11.10 |
999.00 |
3.08 |
3.70 |
3.83 |
3.36 |
2.22 |
4.63 |
111.00 |
111.00 |
9.25 |
1.95 |
11.10 |
8.54 |
18.50 |
999.00 |
3.58 |
22.20 |
2.18 |
7.40 |
2068.4115 |
|
| Wheat Germ, raw, Red Mill, 1/8 cup (16g), nd.com or pckg |
|
0.125 |
cups |
1.0 |
25.0% |
60.0 |
15.0 |
3.7 |
0.0% |
0.0% |
0.0% |
15.0% |
15.0% |
4.7% |
5.4% |
10.4% |
13.0% |
0.0% |
3.6% |
0.0% |
0.6% |
5.6% |
9.6% |
10.0% |
4.0% |
0.1% |
10.0% |
6.4% |
106.4% |
18.1% |
Wheat Germ, raw, Red
Mill, 1/8 cup (16g), nd.com or pckg |
|
60.0 |
15.0 |
3.7 |
999.00 |
999.00 |
999.00 |
4.00 |
4.00 |
12.68 |
11.06 |
5.75 |
4.62 |
999.00 |
16.59 |
999.00 |
107.81 |
10.78 |
6.25 |
6.00 |
14.87 |
431.25 |
6.00 |
9.38 |
0.56 |
3.32 |
25329.364 |
|
| OJ, 1/4 Cup
Minute Maid Premium Calcium |
|
0.25 |
cups |
1.0 |
0.0% |
30.0 |
0.0 |
0.5 |
0.0% |
30.0% |
6.3% |
0.0% |
2.5% |
0.8% |
0.5% |
1.0% |
3.8% |
0.0% |
1.3% |
0.1% |
8.8% |
0.0% |
1.5% |
0.8% |
3.3% |
0.0% |
0.3% |
1.3% |
0.3% |
0.0% |
OJ, 1/4 Cup Minute Maid
Premium Calcium |
|
30.0 |
0.0 |
0.5 |
999.00 |
1.00 |
4.80 |
999.00 |
12.00 |
40.00 |
60.00 |
30.00 |
8.00 |
999.00 |
24.00 |
480.00 |
3.43 |
999.00 |
20.00 |
40.00 |
9.23 |
999.00 |
120.00 |
24.00 |
120.00 |
999.00 |
14194.579 |
|
| OJ, 1/4 Cup
Minute Maid Premium Calcium |
|
0.25 |
cups |
1.0 |
0.0% |
30.0 |
0.0 |
0.5 |
0.0% |
30.0% |
6.3% |
0.0% |
2.5% |
0.8% |
0.5% |
1.0% |
3.8% |
0.0% |
1.3% |
0.1% |
8.8% |
0.0% |
1.5% |
0.8% |
3.3% |
0.0% |
0.3% |
1.3% |
0.3% |
0.0% |
OJ, 1/4 Cup Minute Maid
Premium Calcium |
|
30.0 |
0.0 |
0.5 |
999.00 |
1.00 |
4.80 |
999.00 |
12.00 |
40.00 |
60.00 |
30.00 |
8.00 |
999.00 |
24.00 |
480.00 |
3.43 |
999.00 |
20.00 |
40.00 |
9.23 |
999.00 |
120.00 |
24.00 |
120.00 |
999.00 |
14194.579 |
|
| Brazilnuts,
dried, unblanched, 2 kernels 8.75g, nd |
6 |
|
|
0.7 |
84.9% |
39.3 |
33.4 |
3.0 |
0.0% |
0.1% |
0.0% |
1.2% |
2.5% |
0.1% |
0.1% |
0.3% |
0.3% |
0.0% |
0.1% |
0.0% |
0.9% |
0.8% |
5.7% |
4.4% |
1.1% |
0.0% |
1.6% |
5.2% |
3.7% |
164.4% |
Brazilnuts, dried,
unblanched, 2 kernels 8.75g, nd |
|
39.3 |
33.4 |
3.0 |
999.00 |
459.00 |
999.00 |
34.00 |
15.83 |
306.00 |
459.00 |
131.14 |
114.75 |
999.00 |
306.00 |
999.00 |
41.73 |
48.32 |
6.95 |
9.00 |
35.31 |
999.00 |
24.16 |
7.52 |
10.67 |
0.24 |
21187.924 |
|
| Kiwi fruit,
fresh, raw, without skin, medium, 76 g, nd |
125 |
|
|
1.6 |
7.2% |
76.2 |
5.5 |
4.8 |
1.6% |
192.4% |
0.0% |
6.6% |
1.6% |
1.6% |
1.6% |
3.3% |
8.2% |
0.0% |
1.6% |
62.5% |
4.9% |
1.6% |
4.9% |
4.9% |
11.5% |
0.0% |
1.6% |
8.2% |
6.6% |
0.0% |
Kiwi fruit, fresh,
raw, without skin, medium, 76 g, nd |
|
76.2 |
5.5 |
4.8 |
46.35 |
0.40 |
999.00 |
11.59 |
46.35 |
46.35 |
46.35 |
23.18 |
9.27 |
999.00 |
46.35 |
1.22 |
15.45 |
46.35 |
15.45 |
15.45 |
6.62 |
999.00 |
46.35 |
9.25 |
11.59 |
999.00 |
2892.6805 |
|
| Supplement-Fish
Oil, Carlson, 1 tsp, pkg |
|
1 |
tsp |
1.0 |
100.0% |
40.0 |
40.0 |
0.0 |
0.0% |
0.0% |
0.0% |
33.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
Supplement-Fish Oil,
Carlson, 1 tsp, pkg |
|
40.0 |
40.0 |
0.0 |
999.00 |
999.00 |
999.00 |
1.21 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
47630.95 |
|
| Supplement-Calcium
Citrate, Citracal |
|
|
|
2.0 |
#DIV/0! |
0.0 |
0.0 |
0.0 |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
40.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
0.0% |
Supplement-Calcium
Citrate, Citracal |
|
0.0 |
0.0 |
0.0 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
0.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
999.00 |
47234.016 |
|
| Oranges, raw,
all commercial, 1 cup, sections (180g), nd |
295 |
|
|
1.6 |
2.1% |
138.7 |
3.0 |
2.8 |
13.1% |
262.2% |
0.0% |
1.6% |
16.4% |
6.6% |
4.9% |
8.2% |
22.9% |
0.0% |
8.2% |
0.0% |
11.5% |
1.6% |
6.6% |
4.9% |
14.8% |
0.0% |
1.6% |
6.6% |
3.3% |
1.6% |
Oranges, raw, all
commercial, 1 cup, sections (180g), nd |
|
138.7 |
3.0 |
2.8 |
10.58 |
0.53 |
999.00 |
84.60 |
8.46 |
21.15 |
28.20 |
16.92 |
6.04 |
999.00 |
16.92 |
999.00 |
12.09 |
84.60 |
21.15 |
28.20 |
9.40 |
999.00 |
84.60 |
21.15 |
42.30 |
84.60 |
9396.762 |
|
| Spinach,
cooked, boiled, drained, without salt, 1 cup (180g), nd |
155 |
|
|
0.9 |
9.4% |
35.7 |
3.4 |
4.6 |
324.6% |
25.0% |
0.0% |
10.3% |
9.5% |
21.5% |
3.4% |
18.9% |
56.8% |
0.0% |
2.6% |
956.7% |
20.7% |
31.0% |
33.6% |
8.6% |
20.7% |
4.3% |
7.8% |
13.8% |
72.3% |
3.4% |
Spinach, cooked,
boiled, drained, without salt, 1 cup (180g), nd |
|
35.7 |
3.4 |
4.6 |
0.11 |
1.43 |
999.00 |
3.45 |
3.76 |
1.66 |
10.35 |
1.88 |
0.63 |
999.00 |
13.80 |
0.04 |
1.73 |
1.15 |
1.06 |
4.14 |
1.73 |
8.28 |
4.60 |
2.59 |
0.49 |
10.35 |
988.97621 |
|
| Soy Sauce (soy/wheat), 1
tbsp, Tamari, nd |
|
1 |
tbsp |
1.0 |
0.0% |
15.0 |
0.0 |
2.0 |
0.0% |
0.0% |
0.0% |
0.0% |
1.0% |
1.0% |
3.0% |
2.0% |
1.0% |
0.0% |
1.0% |
0.0% |
0.0% |
3.0% |
2.0% |
2.0% |
1.0% |
40.0% |
0.0% |
1.0% |
4.0% |
0.0% |
Soy Sauce
(soy/wheat), 1 tbsp, Tamari, nd |
|
15.0 |
0.0 |
2.0 |
999.00 |
999.00 |
999.00 |
999.00 |
15.00 |
15.00 |
5.00 |
7.50 |
15.00 |
999.00 |
15.00 |
999.00 |
999.00 |
5.00 |
7.50 |
7.50 |
15.00 |
0.38 |
999.00 |
15.00 |
3.75 |
999.00 |
29326.713 |
|
| banana, large, 136g, 1 nd.com |
88 |
|
|
0.6 |
3.1% |
78.3 |
2.5 |
1.0 |
1.5% |
12.7% |
0.0% |
0.0% |
1.5% |
3.7% |
3.0% |
16.4% |
4.5% |
0.0% |
3.0% |
0.7% |
0.7% |
1.5% |
6.0% |
2.2% |
8.9% |
0.0% |
0.7% |
3.7% |
11.9% |
1.5% |
banana, large, 136g,
1 nd.com |
|
78.3 |
2.5 |
1.0 |
52.50 |
6.18 |
999.00 |
999.00 |
52.50 |
21.00 |
26.25 |
4.77 |
17.50 |
999.00 |
26.25 |
105.00 |
105.00 |
52.50 |
13.13 |
35.00 |
8.75 |
999.00 |
105.00 |
21.00 |
6.56 |
52.50 |
3551.3526 |
|
| Tomatoes,
red, ripe, raw, 100g, nd (14 grape) |
200 |
|
|
2.0 |
9.4% |
36.0 |
3.4 |
1.8 |
34.0% |
42.0% |
0.0% |
4.0% |
4.0% |
2.0% |
6.0% |
8.0% |
8.0% |
0.0% |
2.0% |
20.0% |
2.0% |
2.0% |
6.0% |
4.0% |
14.0% |
0.0% |
2.0% |
6.0% |
12.0% |
0.0% |
Tomatoes, red, ripe,
raw, 100g, nd (14 grape) |
|
36.0 |
3.4 |
1.8 |
1.06 |
0.86 |
999.00 |
9.00 |
9.00 |
18.00 |
6.00 |
4.50 |
4.50 |
999.00 |
18.00 |
1.80 |
18.00 |
18.00 |
6.00 |
9.00 |
2.57 |
999.00 |
18.00 |
6.00 |
3.00 |
999.00 |
2313.1417 |
|
| Broccoli,
cooked, boiled, drained, without salt, 100 g |
350 |
|
|
3.5 |
9.7% |
122.5 |
11.9 |
8.4 |
108.5% |
378.0% |
0.0% |
17.5% |
14.0% |
24.5% |
10.5% |
35.0% |
94.5% |
0.0% |
21.0% |
616.0% |
14.0% |
14.0% |
17.5% |
24.5% |
28.0% |
7.0% |
10.5% |
10.5% |
35.0% |
7.0% |
Broccoli, cooked,
boiled, drained, without salt, 100 g |
|
122.5 |
11.9 |
8.4 |
1.13 |
0.32 |
999.00 |
7.00 |
8.75 |
5.00 |
11.67 |
3.50 |
1.30 |
999.00 |
5.83 |
0.20 |
8.75 |
8.75 |
7.00 |
5.00 |
4.38 |
17.50 |
11.67 |
11.67 |
3.50 |
17.50 |
1068.1224 |
|
| Mushrooms,
portabella, raw, 100g |
245 |
|
|
2.5 |
6.5% |
63.7 |
4.2 |
6.1 |
0.0% |
0.0% |
0.0% |
0.0% |
12.3% |
68.6% |
53.9% |
12.3% |
12.3% |
2.5% |
36.8% |
0.0% |
2.5% |
7.4% |
7.4% |
31.9% |
34.3% |
0.0% |
9.8% |
49.0% |
17.2% |
39.2% |
Mushrooms,
portabella, raw, 100g |
|
63.7 |
4.2 |
6.1 |
999.00 |
999.00 |
999.00 |
999.00 |
5.20 |
0.93 |
1.18 |
5.20 |
5.20 |
26.00 |
1.73 |
999.00 |
26.00 |
8.67 |
8.67 |
2.00 |
1.86 |
999.00 |
6.50 |
1.30 |
3.71 |
1.63 |
25488.427 |
|
| Marakesh Rice Dish, 187g, (less than 1 cup) |
187 |
|
|
1.0 |
9.3% |
257.6 |
23.9 |
6.5 |
1.8% |
2.4% |
0.0% |
1.5% |
20.6% |
2.5% |
17.7% |
5.9% |
25.9% |
2.3% |
7.9% |
4.3% |
1.6% |
16.2% |
7.2% |
8.7% |
2.9% |
0.9% |
6.1% |
5.3% |
34.1% |
23.9% |
Marakesh Rice Dish,
187g, (less than 1 cup) |
|
257.6 |
23.9 |
6.5 |
146.83 |
109.42 |
999.00 |
171.23 |
12.51 |
101.91 |
14.55 |
43.86 |
9.94 |
113.36 |
32.75 |
60.38 |
164.25 |
15.88 |
35.82 |
29.57 |
89.38 |
283.39 |
42.03 |
48.93 |
7.56 |
10.76 |
3944.0595 |
|
| Falafel,
home-prepared, 1 patty (17g) |
34 |
|
|
2.0 |
48.1% |
113.2 |
54.4 |
4.6 |
0.0% |
0.0% |
0.0% |
0.0% |
4.0% |
4.0% |
2.0% |
2.0% |
8.0% |
0.0% |
0.0% |
0.0% |
2.0% |
6.0% |
6.0% |
6.0% |
6.0% |
4.0% |
4.0% |