Recipe Library
text · 8/16/2026, 1:36:06 PM
TEST_deploy_recipe
3 ingredients · 1 serving
VegetarianLow-carbHigh-protein
Energy · per serving
512
kilocalories
Protein
36.4g
Daily value65%
Carbs
27.6g
Daily value21%
Macro split · % kcal
Protein
29%Carbs
22%Fat
49%Vitamin coverage · % DV
Minerals · % DV
Full nutrient profile
Calories
512kcal
Daily value21%
Protein
36.4g
Daily value65%
Carbs
27.6g
Daily value21%
Fat
27.9g
Daily value36%
Fiber
0.8g
Daily value2%
Sugar
14.5g
Daily value29%
Saturated Fat
11.0g
Daily value50%
Cholesterol
770mg
Daily value257%
Omega-3
0.4g
Daily value26%
Vitamin A
430µg
Daily value48%
Vitamin C
0.0mg
Daily value0%
Vitamin D
7.1µg
Daily value47%
Vitamin E
2.4mg
Daily value16%
Vitamin K
2.5µg
Daily value2%
Vitamin B6
0.5mg
Daily value41%
Vitamin B12
3.0µg
Daily value125%
Folate
132µg
Daily value33%
Sodium
535mg
Daily value23%
Potassium
671mg
Daily value20%
Calcium
461mg
Daily value46%
Iron
4.8mg
Daily value59%
Magnesium
55.5mg
Daily value14%
Zinc
3.8mg
Daily value35%
Ingredient breakdown
| Ingredient | Amount | Grams | kcal | P | C | F | Src |
|---|---|---|---|---|---|---|---|
| egg | 2.0 piece | 200 | 286 | 26.0 | 1.4 | 19.0 | db |
| milk | 240 ml | 240 | 146 | 7.7 | 11.5 | 7.9 | db |
| bread | 30.0 g | 30.0 | 79.5 | 2.7 | 14.7 | 1.0 | db |
Protein quality · PDCAAS
PDCAAS score
0.96
0.00 = incomplete · 1.00 = complete
Limiting AA: leucine
Digestibility: 96%
Protein: 36.38 g / serving
Essential amino acids · vs FAO reference (mg / g protein)
histidine24.79 / 15
Score 1.65
isoleucine50.03 / 30
Score 1.67
leucine85.6 / 59
Score 1.45
lysine68.2 / 45
Score 1.52
saa42.96 / 22
Score 1.95
aaa88.4 / 38
Score 2.33
threonine42.17 / 23
Score 1.83
tryptophan13.47 / 6
Score 2.25
valine64.18 / 39
Score 1.65
PDCAAS = min(amino acid score) × true digestibility. Scores ≥ 1.00 indicate a protein complete for adult needs. Meat/egg/dairy typically score 1.00; plant proteins can too when properly combined (e.g. grains + legumes).
Smart substitutions
Ingredient interactions
Synergy
Vitamin D + Calcium
Vitamin D upregulates calcium-binding proteins in the gut; without D, calcium absorption drops ~10–15%.
Source: NIH Office of Dietary Supplements — Calcium fact sheet
eggmilk
Data derived from USDA FoodData Central, FAO INFOODS, and CIQUAL databases. AI-estimated values (marked ai) are research-informed approximations and should not replace professional dietary advice.