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Salad

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Baby spinach spring mix	5.5 ounce = 156 g	25.99 g	3.1
2	Cucumber, raw, with peel	2 cucumber (8-1/4") = 602 g	100.33 g	15
3	Squash, raw, baby, zucchini	2 large = 32 g	5.33 g	1.1
4	Oil, salad or cooking, olive	3 tablespoon = 41 g	6.75 g	60
5	Oil, cold pressed, flaxseed	3 tbsp = 41 g	6.8 g	60
6	Dijon mustard by KOOPS'	6 tsp = 30 g	5 g	5
7	Mustard, yellow, prepared	3 tsp or 1 packet = 15 g	2.5 g	1.5
8	Lite salt by Morton Salt, Inc.	3 1/4 tsp = 4 g	0.7 g	0
9	Oil, canola	1 tbsp = 14 g	2.33 g	21
10	Vinegar, cider	9 tbsp = 134 g	22.35 g	4.7

Summary
Number of servings	6
Weight of ingredients	1069 g
Final weight ⓘ
Serving size	178 g

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Analyze nutritional composition per ingredient

Salad

Nutrition Facts

Portion Size	178 g

Amount Per Portion	171
Calories

% Daily Value *

Total Fat 16g **	21 %

Saturated Fat 1.8g **	9 %

Sodium 311mg	14 %

Total Carbohydrate 5.7g **	2 %

Dietary Fiber 1.9g **	7 %

Sugar 1.8g **

Protein 1.5g	3 %

Vitamin D 0mcg **	0 %

Calcium 39mg **	3 %

Iron 1.5mg **	8 %

Potassium 367mg **	8 %

* 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. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Salad nutrition facts and analysis per 178 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	6.47 mcg	1 %
Carotene, alpha	11.07 mcg
Carotene, beta	46.42 mcg
Cryptoxanthin, beta	26.77 mcg
Lutein + zeaxanthin	25.91 mcg
Lycopene	0 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.033 mg	3 %
Riboflavin [Vitamin B2]	0.037 mg	3 %
Niacin [Vitamin B3]	0.15 mg	1 %
Pantothenic acid [Vitamin B5]	0.286 mg	6 %
Vitamin B6	0.05 mg	3 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	8.26 mcg	2 %
Folate, food	8.26 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	10.1 mg	11 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	1.45 mg	10 %
Vitamin E, added	0 mg
Tocopherol, alpha	1.45 mg
Tocopherol, beta	0.06 mg
Tocopherol, delta	0.13 mg
Tocopherol, gamma	2.74 mg
Tocotrienol, alpha	0.1 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.06 mg
Vitamin K	49.8 mcg	42 %
Vitamin K1 [Phylloquinone]	49.8 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.1 mg
Choline	6.6 mg	1 %

Minerals
Nutrient	Amount	DV
Calcium	38.89 mg	3 %
Copper	0.05 mg	6 %
Fluoride	1.3 mcg
Iron	1.54 mg	9 %
Magnesium	17.12 mg	4 %
Manganese	0.156 mg	7 %
Phosphorus	33.6 mg	3 %
Potassium	367.16 mg	8 %
Selenium	1.18 mcg	2 %
Sodium	310.78 mg	14 %
Zinc	0.27 mg	2 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	1.5 g	3 %
Alanine	0.036 g
Arginine	0.056 g
Aspartic acid	0.069 g
Cystine	0.008 g
Glutamic acid	0.231 g
Glycine	0.035 g
Histidine	0.016 g	1 %
Hydroxyproline	0 g
Isoleucine	0.03 g	2 %
Leucine	0.044 g	1 %
Lysine	0.044 g	1 %
Methionine	0.01 g
Phenylalanine	0.028 g
Proline	0.029 g
Serine	0.031 g
Threonine	0.027 g	2 %
Tryptophan	0.006 g	1 %
Tyrosine	0.018 g
Valine	0.034 g	2 %
Phenylalanine + Tyrosine	0.046 g	2 %
Methionine + Cysteine	0.01 g	1 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	5.7 g	2 %
Fiber	1.88 g	7 %
Starch	0.85 g
Sugars	1.79 g
Fructose	0.95 g
Galactose	0 g
Glucose	0.79 g
Lactose	0 g
Maltose	0.01 g
Sucrose	0.04 g
Net carbs	3.82 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
3.86 g	1.41 g	0.37

Nutrient

Amount

21 %

9 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans,trans-octadecadienoic acid

Trans-octadecadienoic acid

Trans-octadecatrienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	23.65 mg
Campesterol	12.28 mg
Cholesterol	0 mg	0 %
Phytosterols	28.97 mg
Stigmasterol	2.11 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	0.56 g
Caffeine	0 mg
Theobromine	0 mg
Water	123.57 g

Source:

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Salad recipe nutrition value and analysis. 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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