Thomas' Breakfast Smoothie - Nutritional Profile - Regular Smoothie.pdf
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Ingredient
Quantity [1]
Kale (frozen)
1/2 cup
12
0
0
0
15
1.5
1
0
1
17%
3%
4%
2%
140
Spinach (frozen)
1/2 cup
Calories 17
Tot. Fat (g) 0.25
Sat. Fat (g) 0
Chol (mg) 0
Sodium (mg) 37
Tot. Carb (g) 2
Fiber (g) 1.5
Sugar (g) 0.5
Protein (g) 2
Vit A (IU) 120%
Vit B12 (mcg)
Vit C (mg) 4%
Vit D (IU)
Calcium (mg) 7%
5%
175
Banana
1/2 normal size banana
52
0.2
0.07
0
0.5
13.5
1.5
7
0.65
1%
7%
0
0
0.50%
422
Strawberries [2]
4-5 berries
20
0.2
0
0
0
5
1
3
0.4
0
45%
0
1%
2%
0
Blackberries [3]
4-5 berries (1/2 serving)
15
0
0
0
0
3.5
2
5.5
0.5
0
16%
0
0
5.50%
Raspberries [4]
3-4 berries (1/5 serving)
12
0.2
0
0
0
3
2
1.2
0.2
0
13%
0
0
4.40%
0
Blueberries [5]
13-15 berries (1/2 serving)
40
0.5
0
0
0
9
2
6
0.5
0
2.50%
0
0
0
37
Chia seeds (organic, whole) [6]
2 Tbsp (2 servings)
120
7
0
0
0
8
8
0
6
0
0
0
0
12%
12%
150
1%
4%
75
Flax seeds (organic, coarsely ground) 2 Tbsp [7] (1 serving)
80
6
0.5
0
5
4
4
0
3
0
Rolled oats [8]
75
1.5
0.25
0
0
13.5
2
0.5
2.5
0
0
0
0
0
4 Tbsp (half serving)
Almond milk (Silk unsweetened vanilla) 1.5 cups [9] (1.5 servings) Peanut butter (Jif natural) [11]
~2 servings (~4 Tbsp) [12]
Whey protein (ON Gold Standard vanilla 1 serving ice (1 cream) scoop) [13]
Total Daily target (using RDI and DV) [14]
0
Iron (mg)
Potassium (mg)
Niacin (mg)
Riboflavin (mg)
Magnesium (mg)
Thiamin (mg)
Phosphorus (mg)
Manganese (mg)
Zinc (mg)
0
0
0
0
0
0
16%
0
0
0
5%
0.1
6.50%
100%
8%
0
45
3.7
115
1
0.5 [10]
0
1
10%
0
0
25%
45%
2%
35
20%
0
4%
4%
0
0
380
32
7
0
80
8
3
4
7
0
0
0
0
2%
5.50%
193
3.60%
5
0
0
0
0
120
1
0.5
35
115
3
0
1
24
0
0
0
0
2.70%
0
0
0
0
0
0
0
0
0
54.3
100
747
7.72
1227
7.08
5
0.07
36
0.1
225
2
1.2
6
60
400
1000
18
3500 [20]
30
20
1.7
400
1.5
1000
2
15
988
52.55
8.32
35
367.5
75
28.5
28.7
48.75
7400
2000 [15]
65 [16]
20 [17]
300
2400 [18]
275
25
50 [19]
50
5000
Notes
Most notable deficiency in this recipe. Make sure you get enough of this, expecially if vegetarian/vegan.
Hover over cells with a black mark in the corner to view additional notes and get links to my nutritional info sources. Vitamin/mineral values are typically expressed as percentages on nutritional labels (but not always). I’ve done the calculations using the FDA’s Daily Values to arrive at totals expressed in actual units.
Vit E (IU)
Click File -> Make a Copy if you want to make changes to this
[1] Quantities are usually pretty rough [2] https://www.fooducate.com/app#!page=product&id=542A75C6-EADA-FA07-4035-8D4118DCCEE8 [3] https://www.fooducate.com/app#!page=product&id=724C8728-A0B9-11E0-86F7-1231380C180E [4] https://www.fooducate.com/app#!page=product&id=B3979128-A0B9-11E0-86F7-1231380C180E [5] https://www.fooducate.com/app#!page=product&id=FA182C76-1FA0-11E3-A74D-1E047F0525AB [6] https://www.amazon.com/365-Everyday-Value-Organic-Black/dp/B074HJF6KM Provide omega-3 fatty acids and Alpha-Linolenic Acid (ALA). [7] https://www.amazon.com/365-Everyday-Value-Flaxseed-Coarsely/dp/B074HHZ7CW Great fiber booster. Introduce this slowly into your diet, or else you gonna be fartin' [8] https://www.quakeroats.com/products/hot-cereals/old-fashioned-oats.aspx [9] https://silk.com/products/unsweetened-vanilla-almondmilk [10] Listed as "<1g", so this is a guestimate [11] https://www.jif.com/products/peanut-butter/natural-creamy-peanut-butter [12] I just scoop out a big spoonful. This is the main source of calories in the smoothie, and I want a high amount of calories. [13] https://www.optimumnutrition.com/en-us/product/gold-standard-100-whey [14] https://en.wikipedia.org/wiki/Reference_Daily_Intake https://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Vitamin_and_Mineral_Chart.pdf Note that the FDA has new vitamin, macronutrient, and mineral requirements that food labels must comply with by 2020. I am not using their DV's here, because the percentages on current food labels likely do not comply yet and thus would provide inaccurate data for my formulas. But I may add a new column for the new DVs soon. Until then, view them here: https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp
https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Vitamin_and_Mineral_Chart.pdf Note that the FDA has new vitamin, macronutrient, and mineral requirements that food labels must comply with by 2020. I am not using their DV's here, because the percentages on current food labels likely do not comply yet and thus would provide inaccurate data for my formulas. But I may add a new column for the new DVs soon. Until then, view them here: https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp [15] This is the average reference intake for adults. Refer to https://www.cnpp.usda. gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf, along with your own judgement based on weight goals and activity level, to modify. I do not count calories, and also definitely don't keep my intake under 2,000 per day. [16] Max [17] Max [18] Max [19] This is the FDA's max for "added sugars". I could not find an RDI for total sugar. In general I just try to minimize sugar intake as much as possible. [20] https://www.healthline.com/nutrition/how-much-potassium-per-day#section5
Quantity [1]
Kale (frozen)
1/2 cup
12
0
0
0
15
1.5
1
0
1
17%
3%
4%
2%
140
Spinach (frozen)
1/2 cup
Calories 17
Tot. Fat (g) 0.25
Sat. Fat (g) 0
Chol (mg) 0
Sodium (mg) 37
Tot. Carb (g) 2
Fiber (g) 1.5
Sugar (g) 0.5
Protein (g) 2
Vit A (IU) 120%
Vit B12 (mcg)
Vit C (mg) 4%
Vit D (IU)
Calcium (mg) 7%
5%
175
Banana
1/2 normal size banana
52
0.2
0.07
0
0.5
13.5
1.5
7
0.65
1%
7%
0
0
0.50%
422
Strawberries [2]
4-5 berries
20
0.2
0
0
0
5
1
3
0.4
0
45%
0
1%
2%
0
Blackberries [3]
4-5 berries (1/2 serving)
15
0
0
0
0
3.5
2
5.5
0.5
0
16%
0
0
5.50%
Raspberries [4]
3-4 berries (1/5 serving)
12
0.2
0
0
0
3
2
1.2
0.2
0
13%
0
0
4.40%
0
Blueberries [5]
13-15 berries (1/2 serving)
40
0.5
0
0
0
9
2
6
0.5
0
2.50%
0
0
0
37
Chia seeds (organic, whole) [6]
2 Tbsp (2 servings)
120
7
0
0
0
8
8
0
6
0
0
0
0
12%
12%
150
1%
4%
75
Flax seeds (organic, coarsely ground) 2 Tbsp [7] (1 serving)
80
6
0.5
0
5
4
4
0
3
0
Rolled oats [8]
75
1.5
0.25
0
0
13.5
2
0.5
2.5
0
0
0
0
0
4 Tbsp (half serving)
Almond milk (Silk unsweetened vanilla) 1.5 cups [9] (1.5 servings) Peanut butter (Jif natural) [11]
~2 servings (~4 Tbsp) [12]
Whey protein (ON Gold Standard vanilla 1 serving ice (1 cream) scoop) [13]
Total Daily target (using RDI and DV) [14]
0
Iron (mg)
Potassium (mg)
Niacin (mg)
Riboflavin (mg)
Magnesium (mg)
Thiamin (mg)
Phosphorus (mg)
Manganese (mg)
Zinc (mg)
0
0
0
0
0
0
16%
0
0
0
5%
0.1
6.50%
100%
8%
0
45
3.7
115
1
0.5 [10]
0
1
10%
0
0
25%
45%
2%
35
20%
0
4%
4%
0
0
380
32
7
0
80
8
3
4
7
0
0
0
0
2%
5.50%
193
3.60%
5
0
0
0
0
120
1
0.5
35
115
3
0
1
24
0
0
0
0
2.70%
0
0
0
0
0
0
0
0
0
54.3
100
747
7.72
1227
7.08
5
0.07
36
0.1
225
2
1.2
6
60
400
1000
18
3500 [20]
30
20
1.7
400
1.5
1000
2
15
988
52.55
8.32
35
367.5
75
28.5
28.7
48.75
7400
2000 [15]
65 [16]
20 [17]
300
2400 [18]
275
25
50 [19]
50
5000
Notes
Most notable deficiency in this recipe. Make sure you get enough of this, expecially if vegetarian/vegan.
Hover over cells with a black mark in the corner to view additional notes and get links to my nutritional info sources. Vitamin/mineral values are typically expressed as percentages on nutritional labels (but not always). I’ve done the calculations using the FDA’s Daily Values to arrive at totals expressed in actual units.
Vit E (IU)
Click File -> Make a Copy if you want to make changes to this
[1] Quantities are usually pretty rough [2] https://www.fooducate.com/app#!page=product&id=542A75C6-EADA-FA07-4035-8D4118DCCEE8 [3] https://www.fooducate.com/app#!page=product&id=724C8728-A0B9-11E0-86F7-1231380C180E [4] https://www.fooducate.com/app#!page=product&id=B3979128-A0B9-11E0-86F7-1231380C180E [5] https://www.fooducate.com/app#!page=product&id=FA182C76-1FA0-11E3-A74D-1E047F0525AB [6] https://www.amazon.com/365-Everyday-Value-Organic-Black/dp/B074HJF6KM Provide omega-3 fatty acids and Alpha-Linolenic Acid (ALA). [7] https://www.amazon.com/365-Everyday-Value-Flaxseed-Coarsely/dp/B074HHZ7CW Great fiber booster. Introduce this slowly into your diet, or else you gonna be fartin' [8] https://www.quakeroats.com/products/hot-cereals/old-fashioned-oats.aspx [9] https://silk.com/products/unsweetened-vanilla-almondmilk [10] Listed as "<1g", so this is a guestimate [11] https://www.jif.com/products/peanut-butter/natural-creamy-peanut-butter [12] I just scoop out a big spoonful. This is the main source of calories in the smoothie, and I want a high amount of calories. [13] https://www.optimumnutrition.com/en-us/product/gold-standard-100-whey [14] https://en.wikipedia.org/wiki/Reference_Daily_Intake https://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Vitamin_and_Mineral_Chart.pdf Note that the FDA has new vitamin, macronutrient, and mineral requirements that food labels must comply with by 2020. I am not using their DV's here, because the percentages on current food labels likely do not comply yet and thus would provide inaccurate data for my formulas. But I may add a new column for the new DVs soon. Until then, view them here: https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp
https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Vitamin_and_Mineral_Chart.pdf Note that the FDA has new vitamin, macronutrient, and mineral requirements that food labels must comply with by 2020. I am not using their DV's here, because the percentages on current food labels likely do not comply yet and thus would provide inaccurate data for my formulas. But I may add a new column for the new DVs soon. Until then, view them here: https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp [15] This is the average reference intake for adults. Refer to https://www.cnpp.usda. gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf, along with your own judgement based on weight goals and activity level, to modify. I do not count calories, and also definitely don't keep my intake under 2,000 per day. [16] Max [17] Max [18] Max [19] This is the FDA's max for "added sugars". I could not find an RDI for total sugar. In general I just try to minimize sugar intake as much as possible. [20] https://www.healthline.com/nutrition/how-much-potassium-per-day#section5
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