Name: Fruits Berries Nuts
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Bananas, raw; 100g Apricots, raw; 100g Oranges, raw, Florida; 100g Tangerines, (mandarin oranges), raw; 100g Strawberries, raw; 100g Blueberries, raw; 100g Apples, raw, gala, with skin; 100g Avocados, raw, California; 100g Watermelon, raw; 100g Lemons, raw, without peel; 100g Peaches, raw; 100g Pears, raw; 100g Pineapple, raw, all varieties; 100g Raspberries, raw; 100g Mangos, raw; 100g Grapefruit, raw, pink and red, all areas; 100g Kiwifruit, gold, raw; 100g Pomegranate juice, bottled; 100g Grapes, red or green (European type, such as Thompson seedless), raw; 100g Pummelo, raw; 100g Pomegranates, raw; 100g Nectarines, raw; 100g Cherries, sweet, raw; 100g Nuts, chestnuts, chinese, raw; 100g Nuts, cashew nuts, dry roasted, without salt added; 100g Seeds, sunflower seed kernels, toasted, without salt; 100g Seeds, chia seeds, dried; 100g Seeds, flaxseed; 100g Nuts, almonds; 100g Seeds, sunflower seed kernels, dried

Amount		Ingredient	р. / day	Source
100	g	Bananas, raw	р.0.00
100	g	Apricots, raw	р.0.00
100	g	Oranges, raw, Florida	р.0.00
100	g	Tangerines, (mandarin oranges), raw	р.0.00
100	g	Strawberries, raw	р.0.00
100	g	Blueberries, raw	р.0.00
100	g	Apples, raw, gala, with skin	р.0.00
100	g	Avocados, raw, California	р.0.00
100	g	Watermelon, raw	р.0.00
100	g	Lemons, raw, without peel	р.0.00
100	g	Peaches, raw	р.0.00
100	g	Pears, raw	р.0.00
100	g	Pineapple, raw, all varieties	р.0.00
100	g	Raspberries, raw	р.0.00
100	g	Mangos, raw	р.0.00
100	g	Grapefruit, raw, pink and red, all areas	р.0.00
100	g	Kiwifruit, gold, raw	р.0.00
100	g	Pomegranate juice, bottled	р.0.00
100	g	Grapes, red or green (European type, such as Thompson seedless), raw	р.0.00
100	g	Pummelo, raw	р.0.00
100	g	Pomegranates, raw	р.0.00
100	g	Nectarines, raw	р.0.00
100	g	Cherries, sweet, raw	р.0.00
100	g	Nuts, chestnuts, chinese, raw	р.0.00
100	g	Nuts, cashew nuts, dry roasted, without salt added	р.0.00
100	g	Seeds, sunflower seed kernels, toasted, without salt	р.0.00
100	g	Seeds, chia seeds, dried	р.0.00
100	g	Seeds, flaxseed	р.0.00
100	g	Nuts, almonds	р.0.00
100	g	Seeds, sunflower seed kernels, dried	р.0.00
100	g	Seeds, pumpkin and squash seed kernels, dried	р.0.00
100	g	Nuts, brazilnuts, dried, unblanched	р.0.00
100	g	Nuts, walnuts, english	р.0.00
100	g	Watermelon, raw	р.0.00
100	g	Spices, basil, dried	р.0.00
100	g	Spearmint, dried	р.0.00
100	g	Basil, fresh	р.0.00
100	g	Rosemary, fresh	р.0.00
100	g	Rosemary, fresh	р.0.00
100	g	Soy protein isolate	р.0.00
100	g	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	р.0.00
100	g	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	р.0.00
100	g	Beans, black, mature seeds, canned, low sodium	р.0.00
100	g	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	р.0.00
100	g	Lentils, mature seeds, cooked, boiled, with salt	р.0.00
100	g	Soy flour, full-fat, raw	р.0.00
100	g	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	р.0.00
100	g	Beans, black, mature seeds, cooked, boiled, without salt	р.0.00
100	g	Lettuce, red leaf, raw	р.0.00
100	g	Lettuce, green leaf, raw	р.0.00
100	g	Spinach, raw	р.0.00
100	g	Carrots, raw	р.0.00
100	g	Tomatoes, red, ripe, raw, year round average	р.0.00
100	g	Kale, raw	р.0.00
100	g	Seaweed, spirulina, dried	р.0.00
100	g	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	р.0.00
100	g	Peppers, sweet, green, raw	р.0.00
100	g	Peas, green, cooked, boiled, drained, without salt	р.0.00
100	g	Cabbage, chinese (pak-choi), raw	р.0.00
100	g	Potatoes, boiled, cooked without skin, flesh, without salt	р.0.00
100	g	Buckwheat	р.0.00
100	g	Rice, white, short-grain, cooked	р.0.00
100	g	Rice, white, glutinous, cooked	р.0.00
100	g	Rice, white, medium-grain, cooked	р.0.00
100	g	Rice, brown, medium-grain, cooked	р.0.00
100	g	Corn flour, masa, unenriched, white	р.0.00
100	g	Barley flour or meal	р.0.00
100	g	Persimmons, native, raw	р.0.00
100	g	Mushrooms, white, cooked, boiled, drained, without salt	р.0.00
100	g	Mushrooms, oyster, raw	р.0.00
100	g	Mushrooms, portabella, raw	р.0.00
100	g	Peppers, hungarian, raw	р.0.00
Amounts for: Total Daily Cost:			р.0.00	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 17% Protein, 40% Fat

Calories11701

% Daily Values*

547%

Total Carbohydrate1368g

1397%

Dietary Fiber 391g

647%

Protein550g

865%

Total Fat562g

Saturated Fat83g

Monounsaturated Fat175g

Polyunsaturated Fat258g

3678%

Omega-3 Fatty Acids59g

1168%

Omega-6 Fatty Acids199g

Cholesterol0mg

Calcium 821%	•	Vitamin A 2979%
Chloride 0%	•	Vitamin B6 1282%
Chromium 0%	•	Vitamin B12 2%
Copper 4217%	•	Vitamin C 1332%
Iodine 0%	•	Vitamin D 0%
Iron 4254%	•	Vitamin E 545%
Magnesium 1548%	•	Vitamin K 3319%
Manganese 3014%	•	Thiamin 1143%
Molybdenum 0%	•	Riboflavin 1118%
Phosphorus 1722%	•	Niacin 798%
Potassium 816%	•	Folate 1171%
Selenium 4095%	•	Pantothenic Acid 787%
Sodium 257%	•	Biotin 0%
Sulfur 874%	•	Choline 263%
Zinc 819%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Bananas, raw	100	g	Powder	0	р.0.00	р.0.00	0	89	22.8	1.09
2	Apricots, raw	100	g	Powder	0	р.0.00	р.0.00	0	48	11.1	1.40
3	Oranges, raw, Florida	100	g	Powder	0	р.0.00	р.0.00	0	46	11.5	0.70
4	Tangerines, (mandarin oranges), raw	100	g	Powder	0	р.0.00	р.0.00	0	53	13.3	0.81
5	Strawberries, raw	100	g	Powder	0	р.0.00	р.0.00	0	32	7.7	0.67
6	Blueberries, raw	100	g	Powder	0	р.0.00	р.0.00	0	57	14.5	0.74
7	Apples, raw, gala, with skin	100	g	Powder	0	р.0.00	р.0.00	0	57	13.7	0.25
8	Avocados, raw, California	100	g	Powder	0	р.0.00	р.0.00	0	167	8.6	1.96
9	Watermelon, raw	100	g	Powder	0	р.0.00	р.0.00	0	30	7.5	0.61
10	Lemons, raw, without peel	100	g	Powder	0	р.0.00	р.0.00	0	29	9.3	1.10
11	Peaches, raw	100	g	Powder	0	р.0.00	р.0.00	0	39	9.5	0.91
12	Pears, raw	100	g	Powder	0	р.0.00	р.0.00	0	57	15.2	0.36
13	Pineapple, raw, all varieties	100	g	Powder	0	р.0.00	р.0.00	0	50	13.1	0.54
14	Raspberries, raw	100	g	Powder	0	р.0.00	р.0.00	0	52	11.9	1.20
15	Mangos, raw	100	g	Powder	0	р.0.00	р.0.00	0	60	15.0	0.82
16	Grapefruit, raw, pink and red, all areas	100	g	Powder	0	р.0.00	р.0.00	0	42	10.7	0.77
17	Kiwifruit, gold, raw	100	g	Powder	0	р.0.00	р.0.00	0	60	14.2	1.23
18	Pomegranate juice, bottled	100	g	Powder	0	р.0.00	р.0.00	0	54	13.1	0.15
19	Grapes, red or green (European type, such as Thompson seedless), raw	100	g	Powder	0	р.0.00	р.0.00	0	69	18.1	0.72
20	Pummelo, raw	100	g	Powder	0	р.0.00	р.0.00	0	38	9.6	0.76
21	Pomegranates, raw	100	g	Powder	0	р.0.00	р.0.00	0	83	18.7	1.67
22	Nectarines, raw	100	g	Powder	0	р.0.00	р.0.00	0	44	10.6	1.06
23	Cherries, sweet, raw	100	g	Powder	0	р.0.00	р.0.00	0	63	16.0	1.06
24	Nuts, chestnuts, chinese, raw	100	g	Powder	0	р.0.00	р.0.00	0	224	49.1	4.20
25	Nuts, cashew nuts, dry roasted, without salt added	100	g	Powder	0	р.0.00	р.0.00	0	574	32.7	15.31
26	Seeds, sunflower seed kernels, toasted, without salt	100	g	Powder	0	р.0.00	р.0.00	0	619	20.6	17.21
27	Seeds, chia seeds, dried	100	g	Powder	0	р.0.00	р.0.00	0	486	42.1	16.54
28	Seeds, flaxseed	100	g	Powder	0	р.0.00	р.0.00	0	534	28.9	18.29
29	Nuts, almonds	100	g	Powder	0	р.0.00	р.0.00	0	579	21.6	21.15
30	Seeds, sunflower seed kernels, dried	100	g	Powder	0	р.0.00	р.0.00	0	584	20.0	20.78
31	Seeds, pumpkin and squash seed kernels, dried	100	g	Powder	0	р.0.00	р.0.00	0	559	10.7	30.23
32	Nuts, brazilnuts, dried, unblanched	100	g	Powder	0	р.0.00	р.0.00	0	656	12.3	14.32
33	Nuts, walnuts, english	100	g	Powder	0	р.0.00	р.0.00	0	654	13.7	15.23
34	Watermelon, raw	100	g	Powder	0	р.0.00	р.0.00	0	30	7.5	0.61
35	Spices, basil, dried	100	g	Powder	0	р.0.00	р.0.00	0	233	47.8	22.98
36	Spearmint, dried	100	g	Powder	0	р.0.00	р.0.00	0	285	52.0	19.93
37	Basil, fresh	100	g	Powder	0	р.0.00	р.0.00	0	23	2.6	3.15
38	Rosemary, fresh	100	g	Powder	0	р.0.00	р.0.00	0	131	20.7	3.31
39	Rosemary, fresh	100	g	Powder	0	р.0.00	р.0.00	0	131	20.7	3.31
40	Soy protein isolate	100	g	Powder	0	р.0.00	р.0.00	0	338	7.4	80.69
41	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	100	g	Powder	0	р.0.00	р.0.00	0	138	22.9	7.04
42	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	100	g	Powder	0	р.0.00	р.0.00	0	138	22.9	7.04
43	Beans, black, mature seeds, canned, low sodium	100	g	Powder	0	р.0.00	р.0.00	0	91	16.6	6.03
44	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	100	g	Powder	0	р.0.00	р.0.00	0	70	1.7	8.19
45	Lentils, mature seeds, cooked, boiled, with salt	100	g	Powder	0	р.0.00	р.0.00	0	114	19.5	9.02
46	Soy flour, full-fat, raw	100	g	Powder	0	р.0.00	р.0.00	0	436	35.2	34.54
47	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	100	g	Powder	0	р.0.00	р.0.00	0	127	22.8	8.67
48	Beans, black, mature seeds, cooked, boiled, without salt	100	g	Powder	0	р.0.00	р.0.00	0	132	23.7	8.86
49	Lettuce, red leaf, raw	100	g	Powder	0	р.0.00	р.0.00	0	16	2.3	1.33
50	Lettuce, green leaf, raw	100	g	Powder	0	р.0.00	р.0.00	0	15	2.9	1.36
51	Spinach, raw	100	g	Powder	0	р.0.00	р.0.00	0	23	3.6	2.86
52	Carrots, raw	100	g	Powder	0	р.0.00	р.0.00	0	41	9.6	0.93
53	Tomatoes, red, ripe, raw, year round average	100	g	Powder	0	р.0.00	р.0.00	0	18	3.9	0.88
54	Kale, raw	100	g	Powder	0	р.0.00	р.0.00	0	49	8.8	4.28
55	Seaweed, spirulina, dried	100	g	Powder	0	р.0.00	р.0.00	0	290	23.9	57.47
56	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	100	g	Powder	0	р.0.00	р.0.00	0	80	19.6	2.75
57	Peppers, sweet, green, raw	100	g	Powder	0	р.0.00	р.0.00	0	20	4.6	0.86
58	Peas, green, cooked, boiled, drained, without salt	100	g	Powder	0	р.0.00	р.0.00	0	84	15.6	5.36
59	Cabbage, chinese (pak-choi), raw	100	g	Powder	0	р.0.00	р.0.00	0	13	2.2	1.50
60	Potatoes, boiled, cooked without skin, flesh, without salt	100	g	Powder	0	р.0.00	р.0.00	0	86	20.0	1.71
61	Buckwheat	100	g	Powder	0	р.0.00	р.0.00	0	343	71.5	13.25
62	Rice, white, short-grain, cooked	100	g	Powder	0	р.0.00	р.0.00	0	130	28.7	2.36
63	Rice, white, glutinous, cooked	100	g	Powder	0	р.0.00	р.0.00	0	97	21.1	2.02
64	Rice, white, medium-grain, cooked	100	g	Powder	0	р.0.00	р.0.00	0	130	28.6	2.38
65	Rice, brown, medium-grain, cooked	100	g	Powder	0	р.0.00	р.0.00	0	112	23.5	2.32
66	Corn flour, masa, unenriched, white	100	g	Powder	0	р.0.00	р.0.00	0	365	76.3	9.28
67	Barley flour or meal	100	g	Powder	0	р.0.00	р.0.00	0	345	74.5	10.50
68	Persimmons, native, raw	100	g	Powder	0	р.0.00	р.0.00	0	127	33.5	0.80
69	Mushrooms, white, cooked, boiled, drained, without salt	100	g	Powder	0	р.0.00	р.0.00	0	28	5.3	2.17
70	Mushrooms, oyster, raw	100	g	Powder	0	р.0.00	р.0.00	0	33	6.1	3.31
71	Mushrooms, portabella, raw	100	g	Powder	0	р.0.00	р.0.00	0	22	3.9	2.11
72	Peppers, hungarian, raw	100	g	Powder	0	р.0.00	р.0.00	0	29	6.7	0.80
	Total					р.0.00	р.0.00		11701	1368.1	549.80
	Target								2000	250.0	85.00
	% Reached								585%	547%	647%
	Safe Maximum								0	0.0	0.00
	% Max Reached								N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	11701	585%
Carbohydrates (g)	250	1368.1	547%
Protein (g)	85	549.8	647%
Total Fat (g)	65	562.27	865%
Saturated Fat (g)		83.28
Monounsaturated Fat (g)		174.58
Polyunsaturated Fat (g)		257.85
Omega-3 Fatty Acids (g)	1.6	58.85	3678%
Omega-6 Fatty Acids (g)	17	198.59	1168%
Total Fiber (g)	28	391.2	1397%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	89372	10000	2979%
Vitamin B6 (mg)	1.3	16.7	100	1282%
Vitamin B12 (ug)	2.4	0.1		2%
Vitamin C (mg)	90	1199	2000	1332%
Vitamin D (IU)	600	1	4000	0%
Vitamin E (IU)	20	109	1000	545%
Vitamin K (ug)	120	3983		3319%
Thiamin (mg)	1.2	13.71		1143%
Riboflavin (mg)	1.3	14.531		1118%
Niacin (mg)	16	127.748	35	798%
Folate (ug)	400	4685	1000	1171%
Pantothenic Acid (mg)	5	39.343		787%
Biotin (ug)	30	0		0%
Choline (mg)	550	1443.9	3500	263%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	8.21	2.5	821%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	37.953	10	4217%
Iodine (ug)	150	0	1100	0%
Iron (mg)	8	340.32	45	4254%
Magnesium (mg)	420	6503		1548%
Manganese (mg)	2.3	69.312	11	3014%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	12.051	4	1722%
Potassium (g)	3.5	28.569		816%
Selenium (ug)	55	2253	400	4095%
Sodium (g)	1.5	3.859	2.3	257%
Sulfur (g)	2	17.48		874%
Zinc (mg)	11	90.11	40	819%

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Parent Recipes:	Author	Last Updated	Created
This recipe	fata42morgana	28 Jul '16	27 Jul '16
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Fruits Berries Nuts Private

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change

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Fruits Berries Nuts Private

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

No reviews yet - why not add the first one?

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change