Food and Nutrition

Author: Linda DeLaine
Website: RL Online
Department:
Page: 2 ( 2) pages

Bliny - Nutrition Per Serving (roughly 20)
Total Calories: 174
% from fat: 15	% from carbs: 71	% from protien: 14
Total Fat: 3 grams; 4% ( percentages are of daily allowances based on a 2,000 calorie per day diet) Saturated fat; 1 gr.; 7%
monounsaturated fat: 1 gr; 4%
polyunsaturated fat: trace; 1%
Cholesterol: 27 mg; 9%	Potassium: 141mg; 4%	Sodium: 143mg; 6%
Total Carbohydrates: 30 gr; 10% Dietary Fiber: 1 gr; 4%
Protien: 6 gr; 12%	Iron: 2 mg; 10%	Calcium: 81 mg; 8%
Zinc: 1mg; 3%	Vit. A: 105 IU; 2%	Thiamin: .3 mg; 20%
Riboflavin: .3 mg; 18%	Folacin: 22 mcg; 6%	Niacin: 2 mg; 11%
Food Exchanges: 1.5 Starch; .5 Fat

Pickled Herring - Nutrition Per Serving (1 cup)
Total Calories: 366 % from fat: 63
Total Fat: 25 grams; 39% ( percentages are of daily allowances based on a 2,000 calorie per day diet) Saturated fat; 3.3g; 16%
monounsaturated fat: 17g; 75%
polyunsaturated fat: 2g; 10%
Cholesterol: 18 mg; 6%	Potassium: 97mg; 3%	Sodium: 1218mg; 50%
Total Carbohydrates: 15.5 gr; 4.5% Dietary Fiber: 0gr; 0%
Protien: 20 gr; 40%	Iron: 1.7 mg; 9.5%	Calcium: 108 mg; 11%
Zinc: .75mg; 5%	Vit. A: 1250 IU; 24%	Thiamin: .05 mg; 3%
Vit. C: 0mg; 0%	Vit. B12: 6 mcg;100%
Riboflavin: .2mg; 11%	Folacin: 3.5 mcg; .8%	Niacin: 4.5 mg; 23%
Food Exchanges: 2.8 Meat; 3.5 Fat

Cavier - Nutrition Per Serving (1 tablespoon)
Total Calories: 40 % from fat: 58.5
Total Fat: 3 grams; 4.5% ( percentages are of daily allowances based on a 2,000 calorie per day diet) Saturated fat; .64g; 3.2%
monounsaturated fat: .74g; 3.3%
polyunsaturated fat: 1.2g; 5.5%
Cholesterol: 94 mg; 31%	Potassium: 29mg; .8%	Sodium: 240mg; 10%
Total Carbohydrates: .65 gr; .2% Dietary Fiber: 0gr; 0%
Protien: 4 gr; 8%	Iron: 2 mg; 11%	Calcium: 44 mg; 4.5%
Zinc: .15mg; 1%	Vit. A: 300 IU; 6%	Thiamin: .03mg; 2%
Vit. C: 90re; 9%	Vit. B12: 3.2 mcg; 53%
Riboflavin: .09mg; 5.3%		Folacin: 8 mcg; 2%
Food Exchanges: .5 Meat; .2 Fat