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Nutrition Facts
Servings Size 1 serving
Servings Per Recipe 4
Amount Per Serving
Calories 466
Calories from fat 241
% Daily Value*
Total Fat 26.8 g
41%
Saturated Fat 4.0 g
20%
Trans Fat 0.0 g
Cholesterol 110.6 mg
37%
Sodium 215.7 mg
9%
Total Carbohydrate 17.9 g
6%
Dietary Fiber 5.2 g
21%
Sugars 8.4 g
Protein 38.8 g
Vitamin A 581%
Vitamin C 30%
•
Calcium 9%
Iron 16%
•
* Percent Daily Values are based on a 2,000 calorie diet
† Data are based on information from the USDA National Nutrient Database for Standard Reference Release 25 and are only estimates
Nutrition Facts
4 servings per recipe
Servings size 1 serving
Amount Per Serving
Calories
466
% Daily Value*
Total Fat 26.8 g
41%
Saturated Fat 4.0 g
20%
Trans Fat 0.0 g
Cholesterol 110.6 mg
37%
Sodium 215.7 mg
9%
Total Carbohydrate 17.9 g
6%
Dietary Fiber 5.2 g
21%
Total Sugars 8.4 g
Includes ?g Added Sugars
?%
Protein 38.8 g
Vitamins D 14mcg
3%
Calcium 88mg
9%
Iron 3mg
16%
Potassium 1,339mg
38%
Vitamin A 29,055mcg
581%
Vitamin C 18mg
30%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
† Data are based on information from the USDA National Nutrient Database for Standard Reference Release 25 and are only estimates
Ingredient Grams per Serving Water
(g)
 Energy
(kcal)
 Energy
(kJ)
 Protein
(g)
 Adjusted Protein
(g)
 Total lipid (fat)
(g)
 Ash
(g)
 Carbohydrate, by difference
(g)
 Fiber, total dietary
(g)
 Sugars, total
(g)
 Sucrose
(g)
 Glucose (dextrose)
(g)
 Fructose
(g)
 Lactose
(g)
 Maltose
(g)
 Galactose
(g)
 Starch
(g)
 Calcium, Ca
(mg)
 Iron, Fe
(mg)
 Magnesium, Mg
(mg)
 Phosphorus, P
(mg)
 Potassium, K
(mg)
 Sodium, Na
(mg)
 Zinc, Zn
(mg)
 Copper, Cu
(mg)
 Manganese, Mn
(mg)
 Selenium, Se
(µg)
 Fluoride, F
(µg)
 Vitamin C, total ascorbic acid
(mg)
 Thiamin
(mg)
 Riboflavin
(mg)
 Niacin
(mg)
 Pantothenic acid
(mg)
 Vitamin B-6
(mg)
 Folate, total
(µg)
 Folic acid
(µg)
 Folate, food
(µg)
 Folate, DFE
(µg)
 Choline, total
(mg)
 Betaine
(mg)
 Vitamin B-12
(µg)
 Vitamin B-12, added
(µg)
 Vitamin A, RAE
(µg)
 Retinol
(µg)
 Carotene, beta
(µg)
 Carotene, alpha
(µg)
 Cryptoxanthin, beta
(µg)
 Vitamin A, IU
(mcg)
 Lycopene
(µg)
 Lutein + zeaxanthin
(µg)
 Vitamin E (alpha-tocopherol)
(mg)
 Vitamin E, added
(mg)
 Tocopherol, beta
(mg)
 Tocopherol, gamma
(mg)
 Tocopherol, delta
(mg)
 Vitamin D (D2 + D3)
(µg)
 Vitamin D2 (ergocalciferol)
(µg)
 Vitamin D3 (cholecalciferol)
(µg)
 Vitamin D
(mcg)
 Vitamin K (phylloquinone)
(µg)
 Dihydrophylloquinone
(µg)
 Menaquinone-4
(µg)
 Fatty acids, total saturated
(g)
 4:0
(g)
 6:0
(g)
 8:0
(g)
 10:0
(g)
 12:0
(g)
 13:0
(g)
 14:0
(g)
 15:0
(g)
 16:0
(g)
 17:0
(g)
 18:0
(g)
 20:0
(g)
 22:0
(g)
 24:0
(g)
 Fatty acids, total monounsaturated
(g)
 14:1
(g)
 15:1
(g)
 16:1 undifferentiated
(g)
 16:1 c
(g)
 16:1 t
(g)
 17:1
(g)
 18:1 undifferentiated
(g)
 18:1 c
(g)
 18:1 t
(g)
 18:1-11t (18:1t n-7)
(g)
 20:1
(g)
 22:1 undifferentiated
(g)
 22:1 c
(g)
 22:1 t
(g)
 24:1 c
(g)
 Fatty acids, total polyunsaturated
(g)
 18:2 undifferentiated
(g)
 18:2 n-6 c,c
(g)
 18:2 CLAs
(g)
 18:2 t,t
(g)
 18:2 i
(g)
 18:2 t not further defined
(g)
 18:3 undifferentiated
(g)
 18:3 n-3 c,c,c (ALA)
(g)
 18:3 n-6 c,c,c
(g)
 18:3i
(g)
 18:4
(g)
 20:2 n-6 c,c
(g)
 20:3 undifferentiated
(g)
 20:3 n-3
(g)
 20:3 n-6
(g)
 20:4 undifferentiated
(g)
 20:4 n-6
(g)
 20:5 n-3 (EPA)
(g)
 21:5
(g)
 22:4
(g)
 22:5 n-3 (DPA)
(g)
 22:6 n-3 (DHA)
(g)
 Fatty acids, total trans
(g)
 Fatty acids, total trans-monoenoic
(g)
 Fatty acids, total trans-polyenoic
(g)
 Cholesterol
(mg)
 Phytosterols
(mg)
 Stigmasterol
(mg)
 Campesterol
(mg)
 Beta-sitosterol
(mg)
 Tryptophan
(g)
 Threonine
(g)
 Isoleucine
(g)
 Leucine
(g)
 Lysine
(g)
 Methionine
(g)
 Cystine
(g)
 Phenylalanine
(g)
 Tyrosine
(g)
 Valine
(g)
 Arginine
(g)
 Histidine
(g)
 Alanine
(g)
 Aspartic acid
(g)
 Glutamic acid
(g)
 Glycine
(g)
 Proline
(g)
 Serine
(g)
 Hydroxyproline
(g)
 Alcohol, ethyl
(g)
 Caffeine
(mg)
 Theobromine
(mg)
Pine Nuts
1/4 cups
 8.4 0.19 57 238 1.16 5.77 0.22 1.1 0.3 0.3 0.29 0.01 0.01 0 0 0 0.12 1 0.47 21 49 50 0 0.54 0.112 0.743 0.1 0.1 0.031 0.019 0.37 0.026 0.008 3 0 3 3 4.7 0 0 0 0 0 1 0 0 2 0 1 0.79 0 0 0.94 0 0 0 4.5 0 0.413 0 0 0 0 0 0 0 0.271 0 0.117 0.019 0.006 0 1.583 0 0 0.001 0 1.514 0.068 0 2.875 2.797 0.014 0.009 0.004 0 0.034 0.03 0 0 0 0 0 0 2 11 0.009 0.031 0.046 0.084 0.046 0.022 0.024 0.044 0.043 0.058 0.204 0.029 0.058 0.11 0.247 0.058 0.057 0.07 0 0 0
Carrot
1 1/2 lb
 170.1 150.18 70 294 1.58 0.41 1.65 16.3 4.8 8.06 6.11 1 0.94 0 0 0 2.43 56 0.51 20 60 544 117 0.41 0.077 0.243 0.2 5.4 10 0.112 0.099 1.672 0.464 0.235 32 0 32 32 15 0.7 0 0 1420 0 14093 5914 0 28416 2 435 1.12 0 0.02 0 0 0 0 22.5 0 0.063 0 0 0 0 0 0 0 0.06 0 0.003 0 0 0 0.024 0 0 0.003 0 0.02 0 0 0.199 0.196 0.003 0 0 0 0 0 0 0 0 0 0.02 0.325 0.131 0.173 0.172 0.034 0.141 0.104 0.073 0.117 0.155 0.068 0.192 0.323 0.623 0.08 0.092 0.092 0 0 0
Olive Oil
5 tbsp
 16.9 0 149 624 0 16.88 0 0 0 0 0 0.09 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.1 0 0 0 0 0 0 0 0 0 0 0 2.42 0 0.02 0.14 0 0 0 10.2 0 2.33 0 0 0 0 0 0 1.905 0.004 0.33 0.07 0.022 0 12.312 0 0.212 0.021 12.027 0.052 0 1.776 1.647 0.128 0 0 0 0 0 0 37 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Pork Tenderloin
1 1/2 lb
 170.1 129.27 185 776 35.64 3.69 1.75 0 0 0 9 1.67 46 420 679 90 3.21 0.153 0.026 52.4 0 1.698 0.582 11.369 1.439 1.322 0 0 0 0 137.4 5.1 0.87 0 0 0 0 0 0 0 0 0 0.37 0 0 0.05 0 0.3 0.3 14 0 0 1.187 0 0 0 0 0 0.037 0 0.735 0.005 0.41 0 0 1.347 0 0 0.083 0 1.245 1.223 0.022 0.019 0 0.624 0.51 0.497 0.014 0.014 0.014 0 0 0.012 0 0.088 0 0 0 0.036 0.022 0.014 111 0.374 1.599 1.754 3.035 3.305 0.981 0.412 1.499 1.356 1.863 2.371 1.539 2.092 3.485 5.688 1.606 1.441 1.541 0.092 0 0 0
Garlic
1 small
 0.5 0.29 1 3 0.03 0 0.01 0.17 0 0.01 1 0.01 0 1 2 0 0.01 0.001 0.008 0.1 0.2 0.001 0.001 0.004 0.003 0.006 0 0 0 0 0.1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.001 0.001 0 0 0 0 0 0 0 0 0.001 0.001 0.002 0.001 0 0 0.001 0 0.001 0.003 0.001 0.001 0.002 0.004 0.001 0.001 0.001 0 0 0
Red Pepper Flakes
1/2 tsp
 0.2 0.02 1 3 0.03 0.04 0.01 0.13 0.1 0.02 0 0.02 0 1 5 0 0.01 0.001 0.005 0 0.2 0.001 0.002 0.02 0.006 0 0 0 0 0.1 0 0 5 0 49 0 14 94 0 30 0.07 0 0 0 0.2 0.007 0 0 0 0 0 0 0.005 0.001 0.006 0.001 0.006 0 0 0.019 0.017 0.001 0 0 0 0 0 0 0 0 0 0
Red Wine Vinegar
2 tbsp
 7.5 7.04 1 6 0 0 0.01 0.02 0 0 0 0.03 0 1 3 1 0 0.001 0.003 0 0 0 0 0
Watercress
2 cups
 17 16.17 2 8 0.39 0.02 0.2 0.22 0.1 0.03 20 0.03 4 10 56 7 0.02 0.013 0.041 0.2 7.3 0.015 0.02 0.034 0.053 0.022 2 0 2 2 1.5 0 0 27 0 325 0 0 542 0 980 0.17 0 0 0 42.5 0.005 0 0 0 0 0 0 0.004 0.001 0.001 0 0.001 0 0 0.006 0.002 0.004 0 0 0 0 0 0 0.005 0.023 0.016 0.028 0.023 0.003 0.001 0.019 0.011 0.023 0.026 0.007 0.023 0.032 0.032 0.019 0.016 0.01 0 0 0
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* all nutritional data are displayed on a per-serving basis