Menu and Crunch, 05-Jan-07

Menu for January 5, 2007

Food	Qty.	Unit	Calories
Broccoli, frozen, chopped, unprepared	200	g	52
Peppers, sweet, green, frozen, chopped, unprepared	150	g	30
Beans, snap, green, frozen, all styles, unprepared	150	g	49.5
Egg, white, raw, fresh	0.85	cup	107.4
Egg, whole, raw, fresh	1	extra large	85.3
Rice, brown, medium-grain, cooked	1	cup	218.4
Oil, sesame, salad or cooking	1	tsp	39.8
Seeds, sesame seeds, whole, roasted and toasted	10	g	56.5
Salmon, Trader Joe's, patties	1	Patty	80
Soup, stock, beef, home-prepared	0.12	cup	3.7
Seaweed, agar, dried	0.1	g	0.3
Cheese, edam	2	oz	202.4
Nuts, pistachio nuts, dry roasted, with salt added	2	oz (49 kernels)	322.1
Salad dressing, italian dressing, fat-free	6	tbsp	39.5
Cabbage, red, raw	150	g	46.5
Carrots, raw	1	medium	25
Figs, dried, uncooked	75	g	186.8
Pickle, cucumber, sour	1	large (4" long)	14.8

Nutrition Summary for January 5, 2007

Target: 1500 Calories

General (94%)
Energy	1560.0	kcal	104%
Protein	96.3	g	86%
Fat	63.2	g	126%
Carbs	169.6	g	89%
Fiber	37.7	g	94%

Vitamins (81%)
Vitamin A	16415.1	IU	547%
Folate	326.0	mcg	81%
B1 (Thiamine)	1.4	mg	118%
B2 (Riboflavin)	2.2	mg	170%
B3 (Niacin)	10.0	mg	62%
B5 (Pantothenic Acid)	3.9	mg	79%
B6 (Pyridoxine)	2.3	mg	174%
B12 (Cyanocobalamin)	2.1	mcg	86%
Vitamin C	313.2	mg	348%
Vitamin D	40.7	IU	20%
Vitamin E	5.9	mg	39%
Vitamin K	288.8	mcg	241%

Minerals (95%)
Calcium	1066.2	mg	107%
Copper	2.0	mg	223%
Iron	14.1	mg	176%
Magnesium	411.8	mg	98%
Manganese	5.4	mg	234%
Phosphorus	1344.2	mg	192%
Potassium	3393.7	mg	72%
Selenium	83.7	mcg	152%
Sodium	4310.3	mg	287%
Zinc	8.8	mg	80%

Lipids (92%)
Saturated	17.3	g	86%
Omega-3	1.9	g	120%
Omega-6	14.1	g	83%
Cholesterol	327.5	g	109%