Saturday, January 06, 2007

Menu and Crunch, 03-Jan-07

Menu for January 3, 2007

Food Qty. Unit Calories
Peppers, sweet, green, frozen, chopped, unprepared 150 g 30
Spinach, frozen, chopped or leaf, unprepared 215 g 66.6
Broccoli, frozen, chopped, unprepared 205 g 53.3
Spices, garlic powder 1 tsp 9.3
Egg, white, raw, fresh 3 large 51.5
Vegetable oil, canola 1 tsp 39.8
Tomatoes, red, ripe, canned, stewed 1.5 cup 99.4
Nuts, pistachio nuts, dry roasted, with salt added 3 oz (49 kernels) 483.1
Cheese, cottage, nonfat, Cabot Vermont 1 4 oz 70
Salmon, Trader Joe's, patties 1 Patty 80
Butter, salted 1 tbsp 101.8
Spices, garlic powder 0.5 tsp 4.6
Tofu Shirataki Noodles 1 2 Ounces 20
Cheese, parmesan, grated 1 tbsp 21.6
Cheese, edam 2 oz 202.4
Soymilk, Kirkland, organic, plain 2 Cup 200
Honey 1 tbsp 63.8
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 1 cup (1 NLEA serving) 194.6
Seeds, flaxseed 2 tbsp, ground 74.8
Yogurt, plain, skim milk, Trader Joe's 1 cup (8 fl oz) 110
Blueberries, frozen, unsweetened 1 cup, unthawed 79
Spices, cinnamon, ground 1 tsp 6

Nutrition Summary for January 3, 2007

Target: 1500 Calories
General (100%)
Energy2061.7 kcal 137%
Protein134.8 g 120%
Fat93.7 g 187%
Carbs207.6 g 109%
Fiber51.8 g 129%
Vitamins (99%)
Vitamin A31515.5 IU1051%
Folate750.8 mcg 188%
B1 (Thiamine)2.2 mg 181%
B2 (Riboflavin)3.8 mg 295%
B3 (Niacin)15.2 mg 95%
B5 (Pantothenic Acid)4.5 mg 89%
B6 (Pyridoxine)3.0 mg 227%
B12 (Cyanocobalamin)10.1 mcg 423%
Vitamin C297.4 mg 330%
Vitamin D309.8 IU 155%
Vitamin E16.1 mg 107%
Vitamin K1055.0 mcg 879%
Minerals (100%)
Calcium2375.7 mg 238%
Copper2.6 mg 288%
Iron26.6 mg 333%
Magnesium580.2 mg 138%
Manganese6.5 mg 284%
Phosphorus1857.4 mg 265%
Potassium5229.6 mg 111%
Selenium77.9 mcg 142%
Sodium3760.3 mg 251%
Zinc11.9 mg 108%
Lipids (83%)
Saturated26.0 g 130%
Omega-35.9 g 370%
Omega-615.9 g 94%
Cholesterol120.4 g 40%

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