Chicken, lentils & broccoli
Explore a mixed plant-and-animal plate. Lentils and broccoli add fiber alongside the protein; the combination remains a composition estimate, not a measured digestion result.
Chicken breast60 g
Lentils100 g
Broccoli100 g
- Protein
- 30 g
- Energy
- 250 kcal
- Carbs
- 27.3 g
- Fat
- 2.9 g
- Fiber
- 11.2 g
Meets the adult amino-acid patternComposition estimate · digestion not measured
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The building blocks of protein
│ Adult referenceNine pieces of the picture.
Each row compares the recorded amount with the adult pattern for this much protein. The line means the pattern is met, not 100% absorbed.
| Amino acid | Balance against the reference | Amount |
|---|---|---|
| Histidine | 186% | 895 mg |
| Isoleucine | 163% | 1,465 mg |
| Leucinelowest ratio | 120% | 2,198 mg |
| Lysine | 164% | 2,366 mg |
| Methionine + cystine | 148% | 1,023 mg |
| Phenylalanine + tyrosine | 181% | 2,229 mg |
| Threonine | 161% | 1,205 mg |
| Tryptophan | 168% | 332 mg |
| Valine | 126% | 1,509 mg |
Bars share a 0–250% scale; arrows mark values beyond it. Sulfur and aromatic amino acids are scored together. See the method and reference.
Optional balance estimate30 g
Protein supported by amino-acid balance — estimated. This is capped at total protein. It is not absorbed protein, and any difference is not wasted protein.
Vitamins, minerals & daily referencesExplore
FDA Daily Values. This general comparison is not personalized. Unknown values remain unknown; a partial day is not a deficiency diagnosis.
| Nutrient | Known amount | Daily reference |
|---|---|---|
| Added SugarsNot a target to exceed | Not available | Incomplete / incompatible data |
| Biotin | Not available | Incomplete / incompatible data |
| Calcium | 68 mg | 5% DV of 1,300 mg |
| Chloride | Not available | Incomplete / incompatible data |
| Choline | 124 mg | 23% DV of 550 mg |
| CholesterolNot a target to exceed | 51 mg | 17% DV of 300 mg |
| Chromium | Not available | Incomplete / incompatible data |
| Copper | 0.3 mg | 38% DV of 0.9 mg |
| Fiber | 11.2 g | 40% DV of 28 g |
| Fat | 2.9 g | 4% DV of 78 g |
| Folate DFE | 291 µg | 73% DV of 400 µg |
| Iodine | Not available | Incomplete / incompatible data |
| Iron | 4.6 mg | 26% DV of 18 mg |
| Magnesium | 74.4 mg | 18% DV of 420 mg |
| Manganese | 0.7 mg | 30% DV of 2.3 mg |
| Molybdenum | Not available | Incomplete / incompatible data |
| Niacin Equivalents | Not available | Incomplete / incompatible data |
| Pantothenic Acid | 1.8 mg | 37% DV of 5 mg |
| Phosphorus | 383.8 mg | 31% DV of 1,250 mg |
| Potassium | 815.6 mg | 17% DV of 4,700 mg |
| Riboflavin | 0.3 mg | 20% DV of 1.3 mg |
| Saturated FatNot a target to exceed | 0.7 g | 4% DV of 20 g |
| Selenium | 21 µg | 38% DV of 55 µg |
| SodiumNot a target to exceed | 87.4 mg | 4% DV of 2,300 mg |
| Thiamin | 0.3 mg | 23% DV of 1.2 mg |
| Carbohydrate | 27.3 g | 10% DV of 275 g |
| Vitamin A RAE | 81 µg | 9% DV of 900 µg |
| Vitamin B6 | 0.7 mg | 43% DV of 1.7 mg |
| Vitamin B12 | 0 µg | 9% DV of 2.4 µg |
| Vitamin C | 66.4 mg | 74% DV of 90 mg |
| Vitamin D | 0 µg | 0% DV of 20 µg |
| Vitamin E Alpha Tocopherol | 1.7 mg | 11% DV of 15 mg |
| Vitamin Kphylloquinone / K1 | 143 µg | 119% DV of 120 µg |
| Zinc | 2.3 mg | 21% DV of 11 mg |
Protein goals are separate. Form-specific upper limits are not applied to incompatible food totals. Reference meanings and missing-data rules.
All available nutrientsFull record
Totals and their subcomponents overlap; do not add them together. Source calories are retained. “≥” shows a known subtotal with missing contributors.
| Source nutrient | Amount | Coverage |
|---|---|---|
| Protein | 30.01 g | Available for all ingredients |
| Total lipid (fat) | 2.93 g | Available for all ingredients |
| Carbohydrate, by difference | 27.31 g | Available for all ingredients |
| Ash | 2.24 g | Available for all ingredients |
| Energy | 250 kcal | Available for all ingredients |
| Starch | Not available | 2 ingredients missing |
| Sucrose | ≥ 0.08 g | 2 ingredients missing |
| Glucose | ≥ 0.49 g | 2 ingredients missing |
| Fructose | ≥ 0.74 g | 2 ingredients missing |
| Lactose | Not available | 2 ingredients missing |
| Maltose | Not available | 2 ingredients missing |
| Alcohol, ethyl | 0 g | Available for all ingredients |
| Water | 198.05 g | Available for all ingredients |
| Caffeine | 0 mg | Available for all ingredients |
| Theobromine | 0 mg | Available for all ingredients |
| Energy | 1,047 kj | Available for all ingredients |
| Galactose | Not available | 2 ingredients missing |
| Fiber, total dietary | 11.2 g | Available for all ingredients |
| Calcium, Ca | 68 mg | Available for all ingredients |
| Iron, Fe | 4.62 mg | Available for all ingredients |
| Magnesium, Mg | 74.4 mg | Available for all ingredients |
| Phosphorus, P | 383.8 mg | Available for all ingredients |
| Potassium, K | 815.6 mg | Available for all ingredients |
| Sodium, Na | 87.4 mg | Available for all ingredients |
| Zinc, Zn | 2.32 mg | Available for all ingredients |
| Copper, Cu | 0.34 mg | Available for all ingredients |
| Fluoride, F | ≥ 4 µg | 2 ingredients missing |
| Manganese, Mn | 0.7 mg | Available for all ingredients |
| Selenium, Se | 20.96 µg | Available for all ingredients |
| Vitamin A, IU | 1,568.6 iu | Available for all ingredients |
| Retinol | 3.6 µg | Available for all ingredients |
| Vitamin A, RAE | 80.6 µg | Available for all ingredients |
| Carotene, beta | 934 µg | Available for all ingredients |
| Carotene, alpha | 0 µg | Available for all ingredients |
| Vitamin E (alpha-tocopherol) | 1.72 mg | Available for all ingredients |
| Vitamin D (D2 + D3), International Units | 3 iu | Available for all ingredients |
| Vitamin D3 (cholecalciferol) | ≥ 0.06 µg | 2 ingredients missing |
| Vitamin D (D2 + D3) | 0.06 µg | Available for all ingredients |
| Cryptoxanthin, beta | 0 µg | Available for all ingredients |
| Lycopene | 0 µg | Available for all ingredients |
| Lutein + zeaxanthin | 1,080 µg | Available for all ingredients |
| Tocopherol, beta | ≥ 0.01 mg | 2 ingredients missing |
| Tocopherol, gamma | ≥ 0.25 mg | 2 ingredients missing |
| Tocopherol, delta | Not available | 2 ingredients missing |
| Tocotrienol, alpha | Not available | 2 ingredients missing |
| Tocotrienol, beta | Not available | 2 ingredients missing |
| Tocotrienol, gamma | Not available | 2 ingredients missing |
| Tocotrienol, delta | Not available | 2 ingredients missing |
| Vitamin C, total ascorbic acid | 66.4 mg | Available for all ingredients |
| Thiamin | 0.27 mg | Available for all ingredients |
| Riboflavin | 0.26 mg | Available for all ingredients |
| Niacin | 9.84 mg | Available for all ingredients |
| Pantothenic acid | 1.83 mg | Available for all ingredients |
| Vitamin B-6 | 0.74 mg | Available for all ingredients |
| Folate, total | 291.4 µg | Available for all ingredients |
| Vitamin B-12 | 0.2 µg | Available for all ingredients |
| Choline, total | 123.98 mg | Available for all ingredients |
| Vitamin K (Dihydrophylloquinone) | Not available | 1 ingredient missing |
| Vitamin K (phylloquinone) | 142.98 µg | Available for all ingredients |
| Folic acid | 0 µg | Available for all ingredients |
| Folate, food | 291.4 µg | Available for all ingredients |
| Folate, DFE | 291.4 µg | Available for all ingredients |
| Betaine | ≥ 3.82 mg | 1 ingredient missing |
| Tryptophan | 0.33 g | Available for all ingredients |
| Threonine | 1.21 g | Available for all ingredients |
| Isoleucine | 1.46 g | Available for all ingredients |
| Leucine | 2.2 g | Available for all ingredients |
| Lysine | 2.37 g | Available for all ingredients |
| Methionine | 0.64 g | Available for all ingredients |
| Cystine | 0.39 g | Available for all ingredients |
| Phenylalanine | 1.3 g | Available for all ingredients |
| Tyrosine | 0.93 g | Available for all ingredients |
| Valine | 1.51 g | Available for all ingredients |
| Arginine | 2.02 g | Available for all ingredients |
| Histidine | 0.89 g | Available for all ingredients |
| Alanine | 1.51 g | Available for all ingredients |
| Aspartic acid | 2.99 g | Available for all ingredients |
| Glutamic acid | 4.74 g | Available for all ingredients |
| Glycine | 1.38 g | Available for all ingredients |
| Proline | 1.25 g | Available for all ingredients |
| Serine | 1.19 g | Available for all ingredients |
| Vitamin E, added | 0 mg | Available for all ingredients |
| Vitamin B-12, added | 0 µg | Available for all ingredients |
| Cholesterol | 51 mg | Available for all ingredients |
| Fatty acids, total trans | Not available | 1 ingredient missing |
| Fatty acids, total saturated | 0.74 g | Available for all ingredients |
| SFA 4:0 | 0 g | Available for all ingredients |
| SFA 6:0 | 0 g | Available for all ingredients |
| SFA 8:0 | 0 g | Available for all ingredients |
| SFA 10:0 | 0 g | Available for all ingredients |
| SFA 12:0 | 0.01 g | Available for all ingredients |
| SFA 14:0 | 0.02 g | Available for all ingredients |
| SFA 16:0 | 0.52 g | Available for all ingredients |
| SFA 18:0 | 0.17 g | Available for all ingredients |
| SFA 20:0 | ≥ 0 g | 2 ingredients missing |
| MUFA 18:1 | 0.71 g | Available for all ingredients |
| PUFA 18:2 | 0.54 g | Available for all ingredients |
| PUFA 18:3 | 0.17 g | Available for all ingredients |
| PUFA 20:4 | 0.04 g | Available for all ingredients |
| PUFA 22:6 n-3 (DHA) | 0.01 g | Available for all ingredients |
| SFA 22:0 | ≥ 0.01 g | 2 ingredients missing |
| MUFA 14:1 | Not available | 2 ingredients missing |
| MUFA 16:1 | 0.1 g | Available for all ingredients |
| PUFA 18:4 | 0 g | Available for all ingredients |
| MUFA 20:1 | 0.02 g | Available for all ingredients |
| PUFA 20:5 n-3 (EPA) | 0.01 g | Available for all ingredients |
| MUFA 22:1 | 0 g | Available for all ingredients |
| PUFA 22:5 n-3 (DPA) | 0.01 g | Available for all ingredients |
| Fatty acids, total monounsaturated | 0.85 g | Available for all ingredients |
| Fatty acids, total polyunsaturated | 0.81 g | Available for all ingredients |
| SFA 15:0 | Not available | 2 ingredients missing |
| SFA 17:0 | Not available | 2 ingredients missing |
| PUFA 20:2 n-6 c,c | Not available | 2 ingredients missing |
| PUFA 18:3 n-6 c,c,c | Not available | 2 ingredients missing |
| MUFA 17:1 | ≥ 0 g | 2 ingredients missing |
| PUFA 20:3 | Not available | 2 ingredients missing |
| MUFA 15:1 | Not available | 2 ingredients missing |
| Sugars, Total | 3.19 g | Available for all ingredients |
Where the numbers come fromSources
- Lentils, cooked ↗Lentils, mature seeds, cooked, boiled, without saltusda-sr-legacy-2018 · Record 172421Household estimate: cup. Weigh food when accuracy matters.
- Chicken breast, roasted ↗Chicken, broilers or fryers, breast, meat only, cooked, roastedusda-sr-legacy-2018 · Record 171477Household estimate: cup, chopped or diced. Weigh food when accuracy matters.
- Broccoli, cooked ↗Broccoli, cooked, boiled, drained, without saltusda-sr-legacy-2018 · Record 169967Household estimate: cup, chopped. Weigh food when accuracy matters.
Database records may contain analytical, calculated and imputed values. Download the complete provenance and coverage records.