Food Name Egg, whole, raw Olive oil Broccoli, cooked, boiled, drained, without salt Crustaceans, shrimp, mixed species, raw Endive, raw Olive oil Sunflower seeds, hulled, roasted, salted Almonds, unroasted Chicken, broilers or fryers, breast, meat and skin, cooked, roasted Endive, raw Tomatoes, raw Onions, cooked, boiled, drained, without salt Yogurt, plain, whole milk Strawberries, raw Broccoli, cooked, boiled, drained, without salt Beef, round, top round, separable lean only, trimmed to 1/4" fat, choice, cooked, pan-fried Collards, cooked, boiled, drained, without salt Nutrient Report Fat-Soluble Vitamins Nutrient Units Intake RDA % RDA Vitamin A mcg_RE 2276.4 800 284.55 Vitamin D mcg 4.64 5 92.83 Vitamin E mg_ATE 36.08 8 450.98 Vitamin K mcg 1553 65 2389.3 Water-Soluble Vitamins Nutrient Units Intake RDA % RDA Vitamin C mg 203.29 60 338.81 Thiamin mg 1.12 1.1 101.47 Riboflavin mg 2.59 1.1 235.74 Vitamin B-6 mg 2.27 1.3 174.49 Vitamin B-12 mcg 5.52 2.4 230.1 Niacin mg 25.97 14 185.47 Folate mcg 1181.8 400 295.45 Trace Minerals Nutrient Units Intake RDA % RDA Iron mg 17.49 15 116.63 Zinc mg 16.1 12 134.19 Selenium mcg 159.69 55 290.34 Copper mg 2.06 --- --- Major Minerals Nutrient Units Intake RDA % RDA Calcium mg 1102 1000 110.2 Phosphorus mg 1896.4 700 270.92 Magnesium mg 412.71 310 133.13 Sodium mg 896.47 --- --- Potassium mg 4377 --- --- |
Serving Size 3 larg 1 Tblsp .33 cup, chopped 2.5 oz. .5 head 1.5 Tblsp .25 cup, hulled .25 cup, whole, unblanched .55 breast, bone removed .5 head .5 plum .5 med 1 cup 4 med .5 cup, chopped 2 oz. 1 cup, chopped |
Cals 224 119 14 75 44 179 208 205 212 44 7 21 150 14 22 129 49 |
Fat 15 14 0 1 1 20 19 18 8 1 0 0 8 0 0 5 1 |
Carb 2 0 3 1 9 0 5 7 0 9 1 5 11 3 4 0 9 |
Protein 19 0 2 14 3 0 7 8 32 3 0 1 9 0 2 20 4 |
Example Menu w/Nutrition Data |
Food Name Chicken, broilers or fryers, breast, meat only, cooked, roasted Chicken, broilers or fryers, breast, meat only, cooked, fried Egg, whole, boiled Strawberries, raw Almonds, unroasted Endive, raw Tomatoes, raw Broccoli, cooked, boiled, drained, without salt Yogurt, plain, whole milk Beef steak, fried, lean only eaten Butter, stick, salted Escarole, cooked, NS as to fat added in cooking Mayonnaise, regular Shrimp, cooked, NS as to cooking method |
Serving Size .6 breast, skin & bone removed .5 breast, skin & bone removed 4 large 3 medium .25 cup ground 1 head 1 plum 1 cup, chopped 1 cup 4 oz 2 pats 1 cup 1 Tblsp 15 small, shelled |
The chicken is used in fajita salad and chicken nuggets (pureed chicken with added seasonings fried in skillet) 2 of the boiled eggs are deviled and the other 2 are processed or cut up and used in a salad The almond flour is the main ingredient for a baked dessert Use your imagination with the ingredients. |
Cals 170 161 309 11 137 87 13 44 150 239 72 95 99 86 1673 |
Fat 4 4 21 0 12 1 0 1 8 10 8 7 11 1 89 |
Carb 0 0 2 3 5 17 3 8 11 0 0 6 0 1 57 |
Protein 32 29 25 0 5 6 1 5 9 35 0 2 0 17 165 |
Totals |
Example Menu #2 |
