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Nutrition Calculator and Recipe Builder

Summary
Recipe nameMeal
Number of servings1
Final weight, g

IngredientAmountCaloriesAction
Paneer Sandwich110 g388delete

Meal

Nutrition Facts
Portion Size110 g
Amount Per Portion388
Calories
% Daily Value *
Total Fat 23g 29 %
   Saturated Fat 12g 60 %
Cholesterol 30mg 10 %
Sodium 773mg 34 %
Total Carbohydrate 36g 13 %
   Dietary Fiber 3.5g 12 %
   Sugar 0.8g
Protein 12g 24 %
Vitamin D 0mcg 0 %
Calcium 168mg 13 %
Iron 2.7mg 15 %
Potassium 320mg 7 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
 

Meal nutrition facts and analysis per 110.00 g

Vitamins
NutrientAmount DV
Vitamin A, RAE 126.68 mcg14 %
  Carotene, alpha 55.85 mcg
  Carotene, beta 428.75 mcg
  Cryptoxanthin, beta 91.25 mcg
  Lutein + zeaxanthin 106.3 mcg
  Lutein 47.22 mcg
  Lycopene 2038.23 mcg
  Retinol 0 mcg
  Zeaxanthin 4.47 mcg
  cis-Lutein/Zeaxanthin 5.96 mcg
  cis-Lycopene 275.34 mcg
  cis-beta-Carotene 24.35 mcg
  trans-beta-Carotene 195.32 mcg
Thiamin [Vitamin B1]0.342 mg29 %
Riboflavin [Vitamin B2]0.283 mg22 %
Niacin [Vitamin B3]3.51 mg22 %
Pantothenic acid [Vitamin B5]0.39 mg8 %
Vitamin B6 0.162 mg10 %
Vitamin B12 [Cobalamin]0.11 mcg5 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]113 mcg28 %
  Folate, food 14.55 mcg
  Folic acid 52.5 mcg
Vitamin C [Ascorbic acid]29.9 mg33 %
Vitamin D 0 mcg0 %
Vitamin E (alpha-tocopherol) 3.25 mg22 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 3.25 mg
  Tocopherol, beta 0.09 mg
  Tocopherol, delta 0.06 mg
  Tocopherol, gamma 0.94 mg
  Tocotrienol, alpha 0.15 mg
  Tocotrienol, beta 0 mg
  Tocotrienol, delta 0 mg
  Tocotrienol, gamma 0.07 mg
Vitamin K 7 mcg6 %
  Vitamin K1 [Phylloquinone]7 mcg
  Vitamin K2 [Menaquinone]0 mcg
  Dihydrophylloquinone 0 mcg
Betaine 0.1 mg
Biotin [Vitamin B7]8.4 mcg28 %
Choline 11.3 mg2 %

Minerals
NutrientAmount DV
Calcium 168.48 mg13 %
Copper 0.18 mg20 %
Fluoride 0 mcg
Iodine 0 mcg0 %
Iron 2.65 mg15 %
Magnesium 33.55 mg8 %
Manganese 0.483 mg21 %
Phosphorus 209.92 mg17 %
Potassium 319.74 mg7 %
Selenium 16.57 mcg30 %
Sodium 772.87 mg34 %
Zinc 1.68 mg15 %

Proteins and Amino acids
NutrientAmount DV
Protein 11.86 g24 %
  Alanine 0.147 g
  Arginine 0.168 g
  Aspartic acid 0.24 g
  Cystine 0.102 g
  Glutamic acid 1.534 g
  Glycine 0.165 g
  Histidine 0.097 g8 %
  Hydroxyproline 0 g
  Isoleucine 0.172 g11 %
  Leucine 0.317 g9 %
  Lysine 0.099 g3 %
  Methionine 0.078 g
  Phenylalanine 0.222 g
  Proline 0.533 g
  Serine 0.217 g
  Threonine 0.127 g8 %
  Tryptophan 0.054 g13 %
  Tyrosine 0.124 g
  Valine 0.198 g10 %
  Phenylalanine + Tyrosine 0.346 g13 %
  Methionine + Cysteine 0.078 g5 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 36.23 g13 %
  Fiber 3.45 g12 %
  Sugars 0.82 g
    Fructose 0.56 g
    Galactose 0 g
    Glucose 0.62 g
    Lactose 0 g
    Maltose 0 g
    Sucrose 0.44 g
  Net carbs 32.78 g

Fats and Fatty Acids


Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.01 g0.00

NutrientAmount DV
Fat 22.62 g29 %
  Saturated fatty acids 12.281 g61 %
    Butanoic acid 0 g
    Decanoic acid 0 g
    Docosanoic acid 0.001 g
    Dodecanoic acid 0.012 g
    Eicosanoic acid 0.001 g
    Heptadecanoic acid 0 g
    Hexadecanoic acid 4.469 g
    Hexanoic acid 0 g
    Octadecanoic acid 0.446 g
    Octanoic acid 0 g
    Pentadecanoic acid 0 g
    Tetracosanoic acid 0 g
    Tetradecanoic acid 0.104 g
    Tridecanoic acid 0.001 g
  Monounsaturated fatty acids 6.672 g
    Cis-octadecenoic acid 0.078 g
    Docosenoic acid 0 g
    Eicosenoic acid 0.01 g
    Heptadecenoic acid 0 g
    Hexadecenoic acid 0.034 g
    Octadecenoic acid 3.787 g
    Pentadecenoic acid 0 g
    Tetracosenoic cis acid 0 g
    Tetradecenoic acid 0 g
    Trans-octadecenoic acid 0 g
  Polyunsaturated fatty acids 1.408 g
    α-linolenic acid n-3 (ALA) 0.01 g
    γ-linolenic acid n-6 (GLA) 0 g
    Cis,cis-eicosadienoic n-6 acid 0 g
    Docosahexaenoic n-3 acid (DHA) 0 g
    Docosapentaenoic n-3 acid (DPA) 0 g
    Eicosadienoic acid 0 g
    Eicosapentaenoic n-3 acid (EPA) 0 g
    Eicosatetraenoic acid 0 g
    Octadecadienoic acid 1.36 g
    Octadecatetraenoic acid 0 g
    Octadecatrienoic acid 0.05 g
  Fatty acids, total trans 0 g
    Fatty acids, total trans-monoenoic 0 g

Sterols
NutrientAmount DV
Cholesterol 30.4 mg10 %
Phytosterols 2.08 mg

Other
NutrientAmount DV
Alcohol, ethyl 0 g
Ash 2.44 g
Caffeine 0 mg
Choline, free 3.98 mg
Choline, from glycerophosphocholine 0 mg
Choline, from phosphocholine 0.3 mg
Choline, from phosphotidyl choline 0.61 mg
Choline, from sphingomyelin 0 mg
Cryptoxanthin, alpha 0 mcg
Nitrogen 0.06 g
Theobromine 0 mg
Water 81.87 g

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Nutrition calculator: computes nutrition value of a meal. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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