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Cooking For Two Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Day 4
Pasta
Stir Fry Vegetables
Fruit salad
Beet shake
Day 5
Stir Fry Shrimps+
Fried Rice+
Beet Tonic
Day 6
Lentil patties*
Green rice*
Green fig salad and Callaloo*
Day 7
Green fig punch+
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
12 servings in recipe 		chicken
102.79g 		parmesan
2.37g 		cheesecake
127.75g 		orange juice
7.17g 		spaghetti sauce
10.67g 		pasta
0.0g 		fruit salad
0.0g 		rice
0.0g 		salad
19.2g 		fruit salad
0.0g 		lentil
0.0g 		rice
0.0g 		cheesecake
127.75g 		orange juice
7.17g 		chicken
102.79g 		pepper
8.13g 		eggplants
30.92g 		salad
19.2g 		rice pudding
9.42g 		Total Per Serving Total for Recipe
Protein (g) 19.12 0.85 7.03 0.05 0.19 n/a n/a n/a 0.26 n/a n/a n/a 7.03 0.05 19.12 0.07 0.31 0.26 0.34 54.68 656.16
Total Fat (g) 15.48 0.61 28.74 0.01 0.29 n/a n/a n/a 0.03 n/a n/a n/a 28.74 0.01 15.48 0.01 0.06 0.03 0.16 89.66 1075.92
Carbohydrates (g) 0.0 0.08 32.58 0.75 1.47 n/a n/a n/a 0.54 n/a n/a n/a 32.58 0.75 0.0 0.38 1.76 0.54 2.51 73.91 886.92
Ash (g) 0.81 0.14 n/a 0.03 0.21 n/a n/a n/a 0.12 n/a n/a n/a n/a 0.03 0.81 0.03 0.22 0.12 n/a 2.53 30.36
Calories (kcal) 221.006 9.277 410.078 3.225 9.28 n/a n/a n/a 2.88 n/a n/a n/a 410.078 3.225 221.006 1.626 7.42 2.88 12.618 1314.598 15775.176
Starch (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0
Sucrose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.01 n/a 0.0 n/a 0.01 0.12
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.07 n/a n/a n/a n/a n/a n/a 0.09 n/a 0.07 n/a 0.23 2.76
Fructose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.08 n/a n/a n/a n/a n/a n/a 0.09 n/a 0.08 n/a 0.26 3.12
Lactose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 67.83 0.69 58.25 6.33 8.53 n/a n/a n/a 18.25 n/a n/a n/a 58.25 6.33 67.83 7.63 28.57 18.25 6.32 353.09 4237.08
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.0 0.02 27.85 0.6 0.94 n/a n/a n/a 0.15 n/a n/a n/a 27.85 0.6 0.0 0.2 0.73 0.15 1.55 60.63 727.56
Galactose (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0
Dietary Fiber (g) 0.0 0.0 0.5 0.0 0.3 n/a n/a n/a 0.2 n/a n/a n/a 0.5 0.0 0.0 0.1 1.1 0.2 0.0 3.1 37.2
Calcium (mg) 11.307 28.021 65.153 0.788 2.347 n/a n/a n/a 6.912 n/a n/a n/a 65.153 0.788 11.307 0.813 2.782 6.912 9.605 211.889 2542.668
Iron (mg) 0.93 0.02 0.8 0.01 0.08 n/a n/a n/a 0.17 n/a n/a n/a 0.8 0.01 0.93 0.03 0.07 0.17 0.02 4.04 48.48
Magnesium (mg) 20.559 1.041 14.053 0.788 2.24 n/a n/a n/a 2.496 n/a n/a n/a 14.053 0.788 20.559 0.813 4.328 2.496 1.318 85.532 1026.384
Phosphorus (mg) 151.106 16.425 118.808 1.218 3.84 n/a n/a n/a 5.568 n/a n/a n/a 118.808 1.218 151.106 1.626 7.729 5.568 8.663 591.683 7100.196
Potassium (mg) 194.279 2.177 114.975 14.333 33.707 n/a n/a n/a 37.248 n/a n/a n/a 114.975 14.333 194.279 14.23 71.105 37.248 16.291 859.181 10310.172
Sodium (mg) 71.955 37.914 264.443 0.072 43.733 n/a n/a n/a 5.376 n/a n/a n/a 264.443 0.072 71.955 0.244 0.618 5.376 6.027 772.227 9266.724
Zinc (mg) 1.35 0.07 0.65 0.0 0.06 n/a n/a n/a 0.03 n/a n/a n/a 0.65 0.0 1.35 0.01 0.05 0.03 0.05 4.3 51.6
Copper (mg) 0.051 0.001 0.026 0.003 0.02 n/a n/a n/a 0.006 n/a n/a n/a 0.026 0.003 0.051 0.006 0.025 0.006 0.005 0.227 2.724
Manganese (mg) 0.021 0.0 n/a 0.001 0.017 n/a n/a n/a 0.048 n/a n/a n/a n/a 0.001 0.021 0.01 0.077 0.048 n/a 0.243 2.916
Selenium (mcg) 14.8 0.5 6.6 0.0 0.1 n/a n/a n/a 0.1 n/a n/a n/a 6.6 0.0 14.8 0.0 0.1 0.1 0.4 44.3 531.6
Vitamin A, IU (IU) 143.911 9.443 n/a 14.333 80.213 n/a n/a n/a 1421.76 n/a n/a n/a n/a 14.333 143.911 30.087 8.347 1421.76 n/a 3288.099 39457.188
Retinol (mcg) 42.145 2.509 191.625 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 191.625 0.0 42.145 0.0 0.0 0.0 1.978 472.027 5664.324
Vitamin A, RAE (mcg_RAE) 43.173 2.556 195.458 0.717 4.053 n/a n/a n/a 71.04 n/a n/a n/a 195.458 0.717 43.173 1.464 0.309 71.04 2.072 631.229 7574.748
Beta Carotene (mcg) 0.0 0.663 38.325 2.365 47.787 n/a n/a n/a 853.056 n/a n/a n/a 38.325 2.365 0.0 16.914 4.946 853.056 0.565 1858.367 22300.404
Vitamin E (mg) 0.31 0.01 0.72 0.0 0.26 n/a n/a n/a 0.06 n/a n/a n/a 0.72 0.0 0.31 0.03 0.09 0.06 0.0 2.55 30.6
Vitamin D (IU) n/a 0.663 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.663 7.956
Lycopene (mcg) 0.0 0.0 0.0 0.0 1349.867 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1349.867 16198.404
Lutein + zeaxanthin (mcg) 0.0 0.0 79.205 8.242 18.773 n/a n/a n/a 332.16 n/a n/a n/a 79.205 8.242 0.0 27.729 0.0 332.16 0.0 885.716 10628.592
Tocopherol, beta (mg) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0
Tocopherol, gamma (mg) n/a n/a n/a n/a n/a n/a n/a n/a 0.07 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.07 n/a 0.14 1.68
Tocopherol, delta (mg) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0
Vitamin C (mg) 1.6 0.0 0.5 3.6 0.2 n/a n/a n/a 3.5 n/a n/a n/a 0.5 3.6 1.6 6.5 0.7 3.5 0.0 25.8 309.6
Thiamin (mg) 0.062 0.001 0.038 0.006 0.002 n/a n/a n/a 0.013 n/a n/a n/a 0.038 0.006 0.062 0.005 0.012 0.013 0.004 0.264 3.168
Riboflavin (mg) 0.123 0.008 0.243 0.002 0.006 n/a n/a n/a 0.015 n/a n/a n/a 0.243 0.002 0.123 0.002 0.012 0.015 0.015 0.811 9.732
Niacin (mg) 6.99 0.006 0.256 0.029 0.418 n/a n/a n/a 0.073 n/a n/a n/a 0.256 0.029 6.99 0.039 0.201 0.073 0.028 15.387 184.644
Pantothenic acid (mg) 0.935 0.011 n/a 0.014 0.009 n/a n/a n/a 0.025 n/a n/a n/a n/a 0.014 0.935 0.008 0.087 0.025 n/a 2.062 24.744
Vitamin B-6 (mg) 0.36 0.002 0.064 0.003 0.018 n/a n/a n/a 0.017 n/a n/a n/a 0.064 0.003 0.36 0.018 0.025 0.017 0.005 0.955 11.46
Folate (mcg) 6.168 0.166 22.995 2.15 1.387 n/a n/a n/a 7.296 n/a n/a n/a 22.995 2.15 6.168 0.813 6.801 7.296 0.377 86.761 1041.132
Vitamin B-12 (mcg) 0.32 0.03 0.22 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.22 0.0 0.32 0.0 0.0 0.0 0.02 1.12 13.44
Choline (mg) 61.4 0.4 58.6 0.4 1.5 n/a n/a n/a 2.6 n/a n/a n/a 58.6 0.4 61.4 0.4 2.1 2.6 1.1 251.5 3018.0
Folic acid (mcg) 0.0 0.0 3.833 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 3.833 0.0 0.0 0.0 0.0 0.0 0.0 7.665 91.98
Tryptophan (g) 0.216 0.011 n/a 0.0 n/a n/a n/a n/a 0.002 n/a n/a n/a n/a 0.0 0.216 0.001 0.003 0.002 n/a 0.451 5.412
Threonine (g) 0.792 0.031 n/a 0.001 n/a n/a n/a n/a 0.012 n/a n/a n/a n/a 0.001 0.792 0.003 0.012 0.012 n/a 1.654 19.848
Isoleucine (g) 0.946 0.045 n/a 0.001 n/a n/a n/a n/a 0.015 n/a n/a n/a n/a 0.001 0.946 0.002 0.015 0.015 n/a 1.985 23.82
Leucine (g) 1.388 0.082 n/a 0.001 n/a n/a n/a n/a 0.015 n/a n/a n/a n/a 0.001 1.388 0.003 0.019 0.015 n/a 2.911 34.932
Lysine (g) 1.552 0.078 n/a 0.001 n/a n/a n/a n/a 0.015 n/a n/a n/a n/a 0.001 1.552 0.003 0.015 0.015 n/a 3.234 38.808
Methionine (g) 0.504 0.023 n/a 0.0 n/a n/a n/a n/a 0.004 n/a n/a n/a n/a 0.0 0.504 0.001 0.003 0.004 n/a 1.042 12.504
Cystine (g) 0.257 0.006 n/a 0.001 n/a n/a n/a n/a 0.004 n/a n/a n/a n/a 0.001 0.257 0.001 0.003 0.004 n/a 0.533 6.396
Phenylalanine (g) 0.74 0.045 n/a 0.001 n/a n/a n/a n/a 0.012 n/a n/a n/a n/a 0.001 0.74 0.007 0.012 0.012 n/a 1.57 18.84
Tyrosine (g) 0.617 0.047 n/a 0.0 n/a n/a n/a n/a 0.006 n/a n/a n/a n/a 0.0 0.617 0.001 0.009 0.006 n/a 1.302 15.624
Valine (g) 0.925 0.058 n/a 0.001 n/a n/a n/a n/a 0.013 n/a n/a n/a n/a 0.001 0.925 0.003 0.015 0.013 n/a 1.955 23.46
Arginine (g) 1.203 0.031 n/a 0.004 n/a n/a n/a n/a 0.013 n/a n/a n/a n/a 0.004 1.203 0.002 0.019 0.013 n/a 2.492 29.904
Histidine (g) 0.555 0.033 n/a 0.0 n/a n/a n/a n/a 0.004 n/a n/a n/a n/a 0.0 0.555 0.001 0.006 0.004 n/a 1.158 13.896
Alanine (g) 1.12 0.025 n/a 0.001 n/a n/a n/a n/a 0.012 n/a n/a n/a n/a 0.001 1.12 0.003 0.015 0.012 n/a 2.31 27.72
Aspartic acid (g) 1.706 0.053 n/a 0.006 n/a n/a n/a n/a 0.027 n/a n/a n/a n/a 0.006 1.706 0.017 0.049 0.027 n/a 3.598 43.176
Glutamic acid (g) 2.786 0.194 n/a 0.002 n/a n/a n/a n/a 0.035 n/a n/a n/a n/a 0.002 2.786 0.015 0.059 0.035 n/a 5.913 70.956
Glycine (g) 1.254 0.015 n/a 0.001 n/a n/a n/a n/a 0.012 n/a n/a n/a n/a 0.001 1.254 0.002 0.012 0.012 n/a 2.562 30.744
Proline (g) 0.935 0.099 n/a 0.003 n/a n/a n/a n/a 0.01 n/a n/a n/a n/a 0.003 0.935 0.002 0.012 0.01 n/a 2.009 24.108
Serine (g) 0.678 0.049 n/a 0.001 n/a n/a n/a n/a 0.008 n/a n/a n/a n/a 0.001 0.678 0.004 0.012 0.008 n/a 1.439 17.268
Cholesterol (mg) 77.095 1.609 70.263 0.0 0.213 n/a n/a n/a 0.0 n/a n/a n/a 70.263 0.0 77.095 0.0 0.0 0.0 0.565 297.103 3565.236
Trans Fat (g) n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 4.43 0.388 12.673 0.001 0.075 n/a n/a n/a 0.004 n/a n/a n/a 12.673 0.001 4.43 0.005 0.009 0.004 0.096 34.79 417.48
Phytosterols (mg) n/a n/a n/a n/a n/a n/a n/a n/a 7.296 n/a n/a n/a n/a n/a n/a 0.732 2.164 7.296 n/a 17.488 209.856
Monounsaturated Fat (g) 6.414 0.178 11.025 0.003 0.063 n/a n/a n/a 0.002 n/a n/a n/a 11.025 0.003 6.414 0.001 0.006 0.002 0.044 35.18 422.16
Polyunsaturated (g) 3.32 0.013 2.044 0.003 0.126 n/a n/a n/a 0.015 n/a n/a n/a 2.044 0.003 3.32 0.005 0.025 0.015 0.008 10.941 131.292