Mexican Omelet (continued)

1 tsp

5

HOT PEPPER SAUCE,
RTS

.5

.0

.1

.1

.0

.0

  

1 tsp

2

TURMERIC, GROUND

7.8

.2

1.4

.1

.5

.2

  

1 tsp

3

CHILI POWDER

8.2

.3

1.4

.2

.9

.4

  

3 cloves

9

GARLIC, RAW

13.4

.6

3

.1

.2

.0

  

480

960

797.2

398.6

65.3

32.6

73.6

36.8

11.4

5.7

19.1

9.6

16

8

27.2

13.6

Recipe Total:

Single Serving Total:

Name

Sat

fat (g)

Trans Fat

(g)

Monounsat

Fat (g)

Polyunsat

Fat (g)

Omega-3

(g)

Omega-6

(g)

Cholest

(mg)

Calcium

(mg)

Magnesium

(mg)

Potassium

(mg)

Sodium

(mg)

Iron

(mg)

Selenium

(mcg)

Zinc

(mg)

23.1

36.3

537.9

547.8

.3

66

.1

EGG WHITE, CHICKEN,
RAW

3.1

3.8

1.4

.1

1.3

423

53

12

134

140

1.8

31.7

1.1

EGG, CHICKEN, RAW

.0

.0

.1

30.8

14

201.6

4.2

.3

.7

.2

ONION, RAW

.1

.3

.6

38.4

34.8

206.4

358.8

1.6

3.4

1.3

CHICKPEAS, CANNED
(GARBANZO)

.1

.3

.2

.1

.1

43.5

34.6

303.4

378.9

1.5

1.2

.6

KIDNEY BEAN, CANNED

.0

.0

.0

7.4

7.4

130.4

2.2

.3

.1

GREEN PEPPER,
SWEET, RAW (BELL)

.0

.0

.0

1

3.2

109.9

1.4

.2

3.1

.2

MUSHROOM, RAW

1.8

10

1.4

.1

1.2

.1

.1

.4

.1

OLIVE OIL

.4

.2

1.3

.0

.0

PEPPER, BLACK,
GROUND

.4

.2

6.8

124.2

.0

HOT PEPPER SAUCE,
RTS

.1

.0

.0

.0

.0

4

4.2

55.5

.8

.9

.1

.1

TURMERIC, GROUND

.1

.1

.2

.0

.2

7.2

4.4

49.8

26.3

.4

.2

.1

CHILI POWDER

.0

.0

16.3

2.3

36.1

1.5

.2

1.3

.1

GARLIC, RAW

5.4

2.7

14.6

7.3

4

2

.3

.1

2.9

1.5

423

211.5

225.8

112.9

153.6

76.8

1773.2

886.6

1586.6

793.3

7.5

3.7

107.6

53.8

3.9

1.9

Recipe Total:

Single Serving Total:

Other Carbo-
hydrates

0

1.25

0

0.98

1.9

0

0

0

0

1.32

0.13

Fat

Skim Milk

Fruit

Whole Milk

Low Fat
Milk

Lean Meat

Very Lean
Meat

Medium Fat
Meat

Vegetable

High Fat
Meat

3.7

Starch

Recipe Exchanges for Single Serving