photo by FromSandToGlass *

Blueberry Greens

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(2)

by rebecca

Jan 17

1	pear

1 cup	blueberries

1/4 cup	hemp seeds

1	avocado

1/2 cup	water
1/2 way to max line
2-4 leaves	collard greens

1/2 cup	coconut water
1/2 way to max line

Nutrition Facts*

*	Excluding collard greens, hemp seeds Sources: USDA and FDA Not guaranteed to be accurate. Detailed sources shown below.

Serving Size 768 g

Servings Per Smoothie 1

Amount Per Serving

Calories 529

Calories from Fat 272

1 avocado	322 Cal
1 pear	101 Cal
1 cup blueberries	84 Cal
1/2 cup coconut water	22 Cal
1/2 cup water	0 Cal

% Daily Value**

Total Fat 30 g

46%

1 avocado	29 g
1 cup blueberries	490 mg
1 pear	250 mg
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Saturated Fat 4.4 g

22%

1 avocado	4.3 g
1 cup blueberries	41 mg
1 pear	39 mg
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Polyunsaturated Fat 4 g

1 avocado	3.7 g
1 cup blueberries	216 mg
1 pear	167 mg
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Omega-3 223 mg

1 cup blueberries	0 µg
1/2 cup water	0 µg
1 pear	0 µg
1 avocado	223 mg
1/2 cup coconut water	0 µg

Omega-6 30 mg

1 avocado

30 mg

Monounsaturated Fat 20 g

1 avocado	20 g
1 pear	150 mg
1 cup blueberries	70 mg
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Sodium 54 mg

2.2%

1/2 cup coconut water	32 mg
1 avocado	14 mg
1/2 cup water	4.5 mg
1 pear	2 mg
1 cup blueberries	1 mg

Cholesterol 0 µg

Total Carbohydrate 71 g

24%

1 pear	27 g
1 cup blueberries	21 g
1 avocado	17 g
1/2 cup coconut water	5 g
1/2 cup water	0 µg

Dietary Fiber 23 g

90%

1 avocado	14 g
1 pear	6 g
1 cup blueberries	3.6 g
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Sugars 38 g

1 pear	17 g
1 cup blueberries	15 g
1/2 cup coconut water	4.8 g
1 avocado	1.3 g
1/2 cup water	0 µg

Protein 6 g

12%

1 avocado	4 g
1 cup blueberries	1.1 g
1 pear	640 mg
1/2 cup coconut water	270 mg
1/2 cup water	0 µg

Essential Amino Acids

Histidine 118 mg

1 avocado	98 mg
1 cup blueberries	16 mg
1 pear	4 mg

Isoleucine 223 mg

1 avocado	169 mg
1 cup blueberries	34 mg
1 pear	20 mg

Leucine 386 mg

1 avocado	287 mg
1 cup blueberries	65 mg
1 pear	34 mg

Lysine 314 mg

1 avocado	265 mg
1 pear	30 mg
1 cup blueberries	19 mg

Methionine 98 mg

1 avocado	76 mg
1 cup blueberries	18 mg
1 pear	4 mg

Phenylalanine 253 mg

1 avocado	195 mg
1 cup blueberries	38 mg
1 pear	20 mg

Threonine 197 mg

1 avocado	147 mg
1 cup blueberries	30 mg
1 pear	20 mg

Tryptophan 58 mg

1 avocado	50 mg
1 cup blueberries	4 mg
1 pear	4 mg

Valine 291 mg

1 avocado	215 mg
1 cup blueberries	46 mg
1 pear	30 mg

Non-Essential Amino Acids

Alanine 290 mg

1 avocado	219 mg
1 cup blueberries	46 mg
1 pear	25 mg

Arginine 250 mg

1 avocado	177 mg
1 cup blueberries	55 mg
1 pear	18 mg

Aspartic acid 745 mg

1 avocado	474 mg
1 pear	187 mg
1 cup blueberries	84 mg

Cysteine N/A

Glutamic acid 765 mg

1 avocado	577 mg
1 cup blueberries	135 mg
1 pear	53 mg

Glutamine N/A

Glycine 278 mg

1 avocado	209 mg
1 cup blueberries	46 mg
1 pear	23 mg

Proline 275 mg

1 avocado	197 mg
1 cup blueberries	41 mg
1 pear	37 mg

Serine 289 mg

1 avocado	229 mg
1 cup blueberries	33 mg
1 pear	27 mg

Tyrosine 115 mg

1 avocado	98 mg
1 cup blueberries	13 mg
1 pear	4 mg

Asparagine N/A

Selenocysteine N/A

Vitamin A

1 avocado	293 IU
1 cup blueberries	80 IU
1 pear	44 IU
1/2 cup water	0 IU
1/2 cup coconut water	0 IU

Vitamin C

91%

1 avocado	20 mg
1 cup blueberries	14 mg
1/2 cup coconut water	12 mg
1 pear	8 mg
1/2 cup water	0 µg

Calcium

1 avocado	24 mg
1 pear	16 mg
1 cup blueberries	9 mg
1/2 cup coconut water	9 mg
1/2 cup water	3.5 mg

Iron

10%

1 avocado	1.1 mg
1 cup blueberries	410 µg
1 pear	320 µg
1/2 cup coconut water	35 µg
1/2 cup water	0 µg

Vitamin D

Vitamin B-6

32%

1 avocado	517 µg
1 cup blueberries	77 µg
1 pear	52 µg
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Vitamin B-12

Magnesium

22%

1 avocado	58 mg
1 pear	12 mg
1 cup blueberries	9 mg
1/2 cup coconut water	8 mg
1/2 cup water	1 mg

Potassium

43%

1 avocado	975 mg
1 pear	206 mg
1/2 cup coconut water	202 mg
1 cup blueberries	114 mg
1/2 cup water	0 µg

Vitamin K

96%

1 avocado	42 µg
1 cup blueberries	29 µg
1 pear	8 µg
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Folate

46%

1 avocado	163 µg
1 pear	12 µg
1 cup blueberries	9 µg
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Phosphorus

15%

1 avocado	105 mg
1 pear	21 mg
1 cup blueberries	18 mg
1/2 cup coconut water	6 mg
1/2 cup water	0 µg

Selenium

1 cup blueberries	0.1 µg
1/2 cup water	0 µg
1 pear	0.2 µg
1 avocado	0.8 µg
1/2 cup coconut water	0 µg

Copper

32%

1 avocado	382 µg
1 pear	146 µg
1 cup blueberries	84 µg
1/2 cup water	12 µg
1/2 cup coconut water	10 µg

Manganese

57%

1 cup blueberries	497 µg
1 avocado	285 µg
1/2 cup coconut water	271 µg
1 pear	85 µg
1/2 cup water	0 µg

Thiamin

17%

1 avocado	135 µg
1 cup blueberries	55 µg
1/2 cup coconut water	37 µg
1 pear	21 µg
1/2 cup water	0 µg

Riboflavin

22%

1 avocado	261 µg
1 cup blueberries	61 µg
1 pear	46 µg
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Niacin

22%

1 avocado	3.5 mg
1 cup blueberries	619 µg
1 pear	287 µg
1/2 cup water	0 µg
1/2 cup coconut water	0 µg

Pantothenic acid

31%

1 avocado	2.8 mg
1 cup blueberries	184 µg
1 pear	87 µg
1/2 cup water	0 µg

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

★★★★☆

(2)

rebecca