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Calories
90
110
110
0g
1g
0g
0g
0.5g
0g
5mg
0mg
0mg
135mg
130mg
0mg
0%
30mg
450mg
0g
0.4g
0.3g
0g
0g
0.1g
0mg
0mg
0mg
0mg
3mg
2mg
90mg
314mg
176mg
2g
0.5g
0g
0%
0mg
25mg
280mg
490mg
0%
0%
Dinner
Steak
10oz
500
Rice
1 cup
216
Beans
1 cup
624
Milk
1 cup
90
Vegetables1 cup carro52
20g
1.8g
1.7g
0g
0g
9g
0.4g
0.4g
0g
0g
180mg
0mg
0mg
5mg
0mg
200mg
10mg
17mg
135mg
88mg
0%
84mg
2.760mg
0%
0%
Snacks
Smoothie 1 cup
Cashews 4 oz
0mg
52g
0g
10g
5mg
0mg
135mg
300mg
540mg
0%
Breakfast
Milk
1 cup
Cereal
1 cup
Banana
1
Snacks
Strawberry5 strawberr20
Watermelo1
85
Grapes
1 cup
62
Lunch
Bread
2 slices
200
turkey (thin1
50
Water
220
640
0
20 g
0
300 mg
0
0
2,400 mg 3,500 mg
CarbohydraFiber (g)
Vit C %
Calcium % Iron %
13g
25g
30g
0g
3g
3g
12g
12g
19g
9g
1g
1g
10%
10%
2%
4%
25%
15%
3%
0%
0%
0%
25%
2%
0.45g
21g
16g
0.10g
1.1g
0.8g
0.30g
17g
15g
0.5g
1.7g
0.6g
0%
31%
1%
55%
37%
6%
0%
2%
1%
0%
3%
1%
38g
2g
<2g
0g
6g
0g
6g
9g
0%
0%
0%
0%
12%
0%
12%
4%
1.5g
45g
115g
13g
12g
3.5g
28g
0g
4g
65gg
5g
39g
9g
1g
0%
0%
0%
10%
428%
0%
0%
0%
4%
13%
0%
2%
29%
3%
4%
0%
4%
88%
0%
2%
43.45g
32mg
3.10g
2.5g
10.5g
20g
10%
0%
19%
0%
3%
0%
2%
40%
0
300 g
0% 0g
0.7g
3.9g
12g
6g
31.30g
4g
0
38 g
0
25 g
0
39 g
5.02
1.78
0.59
1.83
3000 IU
75 mg
1,300 mg 11.1 mg
Food Groups
Dairy
Carbs
Fruit
Fruits
Fruits
Fruits
Carbs
Protein
Protein
Carbs
Grains
Dairy
Vegetables
Dairy
Nuts/Grains