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Food becomes a health story
Meal Mirror
This map shows the shape of a meal, not whether it is good or bad. Food is the input, nutrition is the pattern, and health is what you notice over time.
- Meal
- Lentil harvest bowl
- Map score
- 80/100
- Strong signals
- Protein, Fiber, Minerals
- Next focus
- Vitamins
Build a meal
Edit the ingredients, then analyze or record this meal.
Nutrition Map
Nutrition detail
| Nutrient | Amount | % Daily Value | Role |
|---|---|---|---|
| Energy | 356.3 kcal | 18% | context |
| Protein | 31.5 g | 63% | adequacy |
| Total carbohydrate | 48.6 g | 18% | context |
| Total fat | 6.7 g | 9% | context |
| Saturated fat | 1.0 g | 5% | limit |
| Dietary fiber | 19.9 g | 71% | adequacy |
| Total sugars | 7.1 g | — | context |
| Added sugars | 0.0 g | 0% | limit |
| Sodium | 66.3 mg | 3% | limit |
| Potassium | 1506.2 mg | 32% | adequacy |
| Calcium | 539.6 mg | 42% | adequacy |
| Iron | 10.2 mg | 57% | adequacy |
| Magnesium | 168.8 mg | 40% | adequacy |
| Zinc | 4.0 mg | 37% | adequacy |
| Vitamin C | 36.8 mg | 41% | adequacy |
| Vitamin D | 0.0 mcg | 0% | adequacy |
| Folate | 511.5 mcg DFE | 128% | adequacy |
| Vitamin B12 | 0.0 mcg | 0% | adequacy |
%DV uses FDA label reference values for adults and children age 4+. It is context, not a personalized prescription.
One useful next step
How it connects
1 · FoodWhat was in the bowl?
2 · NutritionWhat pattern did it provide?
3 · HealthHow did energy, mood, sleep, or digestion respond?
Explore next
FoodData Central values vary by cultivar, preparation, and portion. General nutrition information only; personal needs vary and this is not medical advice.