Name: Healthy Veggie and Fruit Salad
Yield: 1
Ingredients: 1 tbsp Salt; 1 tbsp Olive oil; 1 medium Onions; 1 medium whole Tomatoes; 1 cup Spinach; 1 cup shredded Lettuce; 1 fruit Avocados; 1 cucumber Cucumber; 1 cup chopped Broccoli; 1 medium Apples; 1 spear, medium Asparagus; 1 cup, chunks Pineapple; 1 cup, whole Strawberries; 1 cup Raspberries; 1 cup Blueberries; 1 pepper Jalapeno peppers; 1 tbsp Italian dressing

1 serving of healthy veggie and fruit salad contains 992 Calories. The macronutrient breakdown is 54% carbs, 39% fat, and 6% protein. This is a good source of protein (31% of your Daily Value), fiber (158% of your Daily Value), and potassium (73% of your Daily Value).

Ingredients

Original Recipe
Scaled to 1 serving

Salt
Table

1 tbsp or 18g
Olive oil
Salad or cooking

1 tbsp or 14g
Onions
Raw

1 medium or 110g
Tomatoes
Red, ripe, raw, year round average

1 medium whole or 123g
Spinach
Raw

1 cup or 30g
Lettuce
Romaine or cos, raw

1 cup shredded or 47g
Avocados
Raw, All commercial varieties

1 fruit or 201g
Cucumber
With peel, raw

1 cucumber or 301g
Broccoli
Raw

1 cup chopped or 91g
Apples
With skin

1 medium or 182g
Asparagus
Raw

1 spear, medium or 16g
Pineapple
Raw, all varieties

1 cup, chunks or 165g
Strawberries
Raw

1 cup, whole or 144g
Raspberries
Raw

1 cup or 123g
Blueberries
Raw

1 cup or 148g
Jalapeno peppers
Raw

1 pepper or 14g
Italian dressing
Salad dressing, reduced fat

1 tbsp or 15g

Amount Unit

Nutrition Facts

For 1 serving of healthy veggie and fruit salad (1.74kg)

Nutrient	Value	%DV
Calories	992
Fats	48g	61%
Saturated fats	7g	33%
Trans fats	0g
Cholesterol	0mg	0%
Sodium	7207mg	313%
Carbs	149g	54%
Net carbs	104g
Fiber	44g	158%
Sugar	81g
Protein	18g

Calcium	306mg	31%
Iron	7mg	91%
Potassium	3417mg	73%
Vitamin D	0μg	0%
Vitamins and Minerals
Alpha carotene	259μg
Beta carotene	5617μg
Caffeine	0mg
Choline	141mg	26%
Copper	1mg	97%
Fluoride	34μg
Folate (B9)	520μg	130%
Lycopene	3165μg
Magnesium	260mg	62%
Manganese	5mg	212%
Niacin	9mg	56%
Pantothenic acid	6mg	111%
Phosphorus	462mg	66%
Retinol	0μg
Riboflavin (B2)	1mg	54%
Selenium	7μg	12%
Theobromine	0mg
Thiamine	0.3mg	29%
Vitamin A IU	9715IU
Vitamin A	487μg	54%
Vitamin B12	0μg	0%
Vitamin B6	1mg	107%
Vitamin C	381mg	423%
Vitamin D IU	0IU
Vitamin D2	0μg
Vitamin D3	0μg
Vitamin E	12mg	81%
Vitamin K	453μg	378%
Zinc	4mg	35%
Sugars
Sugar	81g
Sucrose	16g
Glucose	28g
Fructose	36g
Lactose	0.2g
Maltose	0.2g
Galactose	0.2g
Starch	3g
Fats
Saturated fats	7g	33%
Monounsaturated fats	30g
Polyunsaturated fats	7g
Trans fats	0g
Fatty Acids
Total omega 3	0.2g
Total omega 6	0.3g
Alpha Linolenic Acid (ALA)	0.2g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	0.3g
Arginine	1g
Aspartic acid	2g
Cystine	0g
Glutamic acid	3g
Glycine	0.2g
Histidine	0.2g
Hydroxyproline	0g
Isoleucine	0.2g
Leucine	1g
Lysine	1g
Methionine	0g
Phenylalanine	0.3g
Proline	0.3g
Serine	0.3g
Threonine	0.2g
Tryptophan	0g
Tyrosine	0.2g
Valine	0.3g

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