photo by Mschel

Blackberry Grape Delight

★★★★☆

(2)

by rebecca

Jan 15, 2015

1	banana

2 handfuls	spinach

1 cup	blackberries

1 cup	grapes

1 cup	water
to max line

Nutrition Facts*

*	Sources: USDA and FDA Not guaranteed to be accurate.

Serving Size 621 g

Servings Per Smoothie 1

Amount Per Serving

Calories 236

Calories from Fat 14

1 banana	105 Cal
1 cup grapes	62 Cal
1 cup blackberries	62 Cal
2 handfuls spinach	7 Cal
1 cup water	0 Cal

% Daily Value**

Total Fat 1.5 g

1 cup blackberries	710 mg
1 banana	390 mg
1 cup grapes	320 mg
2 handfuls spinach	120 mg
1 cup water	0 g

Saturated Fat 276 mg

1.4%

1 banana	132 mg
1 cup grapes	105 mg
1 cup blackberries	20 mg
2 handfuls spinach	19 mg
1 cup water	0 g

Polyunsaturated Fat 633 mg

1 cup blackberries	403 mg
1 cup grapes	94 mg
1 banana	86 mg
2 handfuls spinach	50 mg
1 cup water	0 g

Omega-3 0 g

1 cup grapes	0 g
1 banana	0 g
1 cup water	0 g
2 handfuls spinach	0 g
1 cup blackberries	0 g

Omega-6 0 g

Monounsaturated Fat 122 mg

1 cup blackberries	68 mg
1 banana	38 mg
1 cup grapes	13 mg
2 handfuls spinach	3 mg
1 cup water	0 g

Sodium 37 mg

1.6%

2 handfuls spinach	24 mg
1 cup water	9 mg
1 cup grapes	2 mg
1 banana	1 mg
1 cup blackberries	1 mg

Cholesterol 0 g

Total Carbohydrate 58 g

21%

1 banana	27 g
1 cup grapes	16 g
1 cup blackberries	14 g
2 handfuls spinach	1.1 g
1 cup water	0 g

Dietary Fiber 12 g

44%

1 cup blackberries	8 g
1 banana	3.1 g
1 cup grapes	800 mg
2 handfuls spinach	700 mg
1 cup water	0 g

Sugars 37 g

1 cup grapes	15 g
1 banana	14 g
1 cup blackberries	7 g
2 handfuls spinach	130 mg
1 cup water	0 g

Protein 4.7 g

1 cup blackberries	2 g
1 banana	1.3 g
2 handfuls spinach	860 mg
1 cup grapes	580 mg
1 cup water	0 g

Essential Amino Acids

Histidine 131 mg

1 banana	91 mg
1 cup grapes	21 mg
2 handfuls spinach	19 mg

Isoleucine 82 mg

2 handfuls spinach	44 mg
1 banana	33 mg
1 cup grapes	5 mg

Leucine 159 mg

1 banana	80 mg
2 handfuls spinach	67 mg
1 cup grapes	12 mg

Lysine 124 mg

1 banana	59 mg
2 handfuls spinach	52 mg
1 cup grapes	13 mg

Methionine 44 mg

1 cup grapes	19 mg
2 handfuls spinach	16 mg
1 banana	9 mg

Phenylalanine 109 mg

1 banana	58 mg
2 handfuls spinach	39 mg
1 cup grapes	12 mg

Threonine 86 mg

2 handfuls spinach	37 mg
1 banana	33 mg
1 cup grapes	16 mg

Tryptophan 26 mg

2 handfuls spinach	12 mg
1 banana	11 mg
1 cup grapes	3 mg

Valine 119 mg

1 banana	55 mg
2 handfuls spinach	48 mg
1 cup grapes	16 mg

Non-Essential Amino Acids

Alanine 114 mg

1 banana	47 mg
2 handfuls spinach	43 mg
1 cup grapes	24 mg

Arginine 149 mg

1 banana	58 mg
2 handfuls spinach	49 mg
1 cup grapes	42 mg

Aspartic acid 289 mg

1 banana	146 mg
2 handfuls spinach	72 mg
1 cup grapes	71 mg

Cysteine N/A

Glutamic acid 403 mg

1 banana	179 mg
1 cup grapes	121 mg
2 handfuls spinach	103 mg

Glutamine N/A

Glycine 102 mg

1 banana	45 mg
2 handfuls spinach	40 mg
1 cup grapes	17 mg

Proline 86 mg

2 handfuls spinach	34 mg
1 banana	33 mg
1 cup grapes	19 mg

Serine 106 mg

1 banana	47 mg
2 handfuls spinach	31 mg
1 cup grapes	28 mg

Tyrosine 53 mg

2 handfuls spinach	32 mg
1 banana	11 mg
1 cup grapes	10 mg

Asparagine N/A

Selenocysteine N/A

Vitamin A

110%

2 handfuls spinach	2813 IU
1 cup blackberries	308 IU
1 cup grapes	92 IU
1 banana	76 IU
1 cup water	0 IU

Vitamin C

58%

1 cup blackberries	30 mg
1 banana	10 mg
2 handfuls spinach	8 mg
1 cup grapes	3.7 mg
1 cup water	0 g

Calcium

1 cup blackberries	42 mg
2 handfuls spinach	30 mg
1 cup grapes	13 mg
1 cup water	7 mg
1 banana	6 mg

Iron

13%

1 cup blackberries	890 µg
2 handfuls spinach	810 µg
1 banana	310 µg
1 cup grapes	270 µg
1 cup water	0 g

Vitamin D

Vitamin B-6

37%

1 banana	433 µg
1 cup grapes	101 µg
2 handfuls spinach	58 µg
1 cup blackberries	43 µg
1 cup water	0 g

Vitamin B-12

Magnesium

22%

1 banana	32 mg
1 cup blackberries	29 mg
2 handfuls spinach	24 mg
1 cup grapes	5 mg
1 cup water	2 mg

Potassium

21%

1 banana	422 mg
1 cup blackberries	233 mg
1 cup grapes	176 mg
2 handfuls spinach	167 mg
1 cup water	0 g

Vitamin K

154%

2 handfuls spinach	145 µg
1 cup blackberries	29 µg
1 cup grapes	13 µg
1 banana	0.6 µg
1 cup water	0 g

Folate

51%

2 handfuls spinach	58 µg
1 cup blackberries	36 µg
1 banana	24 µg
1 cup grapes	4 µg
1 cup water	0 g

Phosphorus

1 cup blackberries	32 mg
1 banana	26 mg
2 handfuls spinach	15 mg
1 cup grapes	9 mg
1 cup water	0 g

Selenium

1.8%

1 banana	1.2 µg
1 cup grapes	0.1 µg
1 cup water	0 g
2 handfuls spinach	0.3 µg
1 cup blackberries	0.6 µg

Copper

48%

1 cup blackberries	238 µg
1 banana	92 µg
2 handfuls spinach	39 µg
1 cup grapes	37 µg
1 cup water	24 µg

Manganese

95%

1 cup blackberries	930 µg
1 cup grapes	661 µg
1 banana	319 µg
2 handfuls spinach	269 µg
1 cup water	0 g

Thiamin

14%

1 cup grapes	85 µg
1 banana	37 µg
1 cup blackberries	29 µg
2 handfuls spinach	23 µg
1 cup water	0 g

Riboflavin

18%

1 banana	86 µg
2 handfuls spinach	57 µg
1 cup grapes	52 µg
1 cup blackberries	37 µg
1 cup water	0 g

Niacin

14%

1 cup blackberries	930 µg
1 banana	785 µg
1 cup grapes	276 µg
2 handfuls spinach	217 µg
1 cup water	0 g

Pantothenic acid

17%

1 cup blackberries	397 µg
1 banana	394 µg
1 cup grapes	22 µg
2 handfuls spinach	20 µg
1 cup water	0 g

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Common Cold Comin' On

Cranberry Oatmeal Smoothie

☆☆☆☆☆

(0)

rebecca