Nutrition Calculations

*please scroll down to see all of the foods calculated

Rotini Pasta (per cup)

1.29g Fat 1.29g x 9cals/gram = 11.6 cal fat

42.95g Carbs 42.25g x 4cals/gram = 169 cal carbs

8.07g Protein 8.07g x 4cals/gram= 32.38 cal protein
Total Calories = 212.98 calories for one cup of rotini

% Fat= 11.6 fat cal ÷ 212.98 cal x 100 = 5.4% Fat

% Carbs = 169 carb cal ÷ 212.98 cal x 100 = 79.3% Carbs

% Protein = 32.38 protein cal ÷ 212.98 cal x 100 = 15.2%

Protein

Carrot

0.15g Fat 0.15g x 9cals/gram = 1.3 cal fat

5.84g Carbs 5.84g x 4cals/gram = 23.36 cal carbs

0.57g Protein 0.57g x 4cals/gram= 2.28 cal protein
Total Calories = 27.18 calories per one carrot

% Fat= 1.3 fat cal ÷ 27.18 cal x 100 = 4.7% Fat

% Carbs = 23.36 carb cal ÷ 27.18 cal x 100 = 86% Carbs

% Protein = 0.28 protein cal ÷ 27.18 cal x 100 = 1% Protein

Tomato (per 100g)

0.2g Fat 0.2g x 9cals/gram = 1.8 cal fat

3.9g Carbs 3.9g x 4cals/gram = 15.6 cal carbs

 0.9g Protein 0.9g x 4cals/gram= 3.6 cal protein
Total Calories = 21 calories per 100g of tomatoes

% Fat= 1.8 fat cal ÷ 21 cal x 100 = 9% Fat

% Carbs = 15.6 carb cal ÷ 21 cal x 100 = 74% Carbs

% Protein = 3.6 protein cal ÷ 21 cal x 100 = 17% Protein

Broccoli (per 100g)

0.37g Fat 0.37g x 9cals/gram = 3.3 cal fat

6.64g Carbs 6.64g x 4cals/gram = 26.56 cal carbs

2.82g Protein 2.82g x 4cals/gram= 11.6 cal protein
Total Calories = 41 calories per 100g of broccoli

% Fat= 3.3 fat cal ÷ 41 cal x 100 = 8% Fat

% Carbs = 26.56 carb cal ÷ 41 cal x 100 = 64.7% Carbs

% Protein = 11.6 protein cal ÷ 41 cal x 100 = 28% Protein

Onion

0.2g Fat 0.2g x 9cals/gram = 1.8 cal fat

14.9g Carbs 14.9g x 4cals/gram = 59.6 cal carbs

1.8g Protein 1.8g x 4cals/gram= 7.2 cal protein
Total Calories = 68.6 calories per one onion

% Fat= 1.8 fat cal ÷ 68.6 cal x 100 = 2.6% Fat

% Carbs = 59.6 carb cal ÷ 68.6 cal x 100 = 89.6% Carbs

% Protein = 7.2 protein cal ÷ 68.6 cal x 100 = 10.5% Protein

Green Peas (per 1/2 cup)

 0.27g Fat 0.27g x 9cals/gram = 1.08 cal fat

9.87g Carbs 9.87g x 4cals/gram = 39.48 cal carbs

3.75g Protein 3.75g x 4cals/gram= 15 cal protein
Total Calories = 55.56 calories per half cup of peas

% Fat= 1.08 fat cal ÷ 55.56 cal x 100 = 1.9% Fat

% Carbs = 39.48 carb cal ÷ 55.56 cal x 100 = 71% Carbs

% Protein = 15 protein cal ÷ 55.56 cal x 100 = 27% Protein

Skinless Chicken Breast (per 100g)

1.24g Fat 1.24g x 9cals/gram = 11.6 cal fat

0g Carbs 0g x 4cals/gram = 0 cal carbs

23.09g Protein 23.09g x 4cals/gram= 92.26 cal protein
Total Calories = 103.96 calories per 100g of chicken

% Fat= 11.6 fat cal ÷ 103.96 cal x 100 = 11% Fat

% Carbs = 0 carb cal ÷ 103.96 cal x 100 = 0% Carbs

% Protein = 92.26 protein cal ÷ 103.96 cal x 100 = 88.7%

Protein