Garden Surprise

★★★☆☆

(2)

by rebecca

Mar 15, 2015

A delicious though intense(ly nutritious) concoction of moments-from-the-garden bounty and a few surprise ingredients for pizazz.

1	carrot
small
1 handful	kale

1/4 cup	broccoli

1/2 cup	water

1/2 cup	green tea

1/4 cup	blueberry kefir

1 oz	garden peas

1 tbs	four fruit preserves

Nutrition Facts*

*	Excluding garden peas, blueberry kefir, four fruit preserves Sources: USDA and FDA Not guaranteed to be accurate.

Serving Size 333 g

Servings Per Smoothie 1

Amount Per Serving

Calories 38

Calories from Fat 2.8

1 carrot	25 Cal
1/4 cup broccoli	8 Cal
1 handful kale	4 Cal
1/2 cup green tea	1 Cal
1/2 cup water	0 Cal

% Daily Value**

Total Fat 310 mg

0.4%

1 carrot	150 mg
1/4 cup broccoli	85 mg
1 handful kale	75 mg
1/2 cup water	0 g
1/2 cup green tea	0 g

Saturated Fat 39 mg

0.2%

1 carrot	23 mg
1/4 cup broccoli	9 mg
1 handful kale	8 mg
1/2 cup water	0 g

Trans Fat 0 g

Polyunsaturated Fat 107 mg

1 carrot	71 mg
1 handful kale	27 mg
1/4 cup broccoli	9 mg
1/2 cup water	0 g

Omega-3 0 g

1/2 cup water	0 g
1 carrot	0 g
1/4 cup broccoli	0 g
1 handful kale	0 g

Omega-6 0 g

1 carrot	0 g
1/4 cup broccoli	0 g

Monounsaturated Fat 16 mg

1 carrot	9 mg
1 handful kale	4 mg
1/4 cup broccoli	2.5 mg
1/2 cup water	0 g

Sodium 58 mg

2.5%

1 carrot	42 mg
1/4 cup broccoli	8 mg
1/2 cup water	4.5 mg
1 handful kale	3 mg
1/2 cup green tea	1 mg

Cholesterol 0 g

Total Carbohydrate 8 g

2.9%

1 carrot	6 g
1/4 cup broccoli	1.5 g
1 handful kale	700 mg
1/2 cup water	0 g
1/2 cup green tea	0 g

Dietary Fiber 2.6 g

1 carrot	1.7 g
1/4 cup broccoli	600 mg
1 handful kale	300 mg
1/2 cup water	0 g

Sugars 3.5 g

1 carrot	2.9 g
1/4 cup broccoli	388 mg
1 handful kale	180 mg
1/2 cup water	0 g

Protein 1.8 g

3.5%

1/4 cup broccoli	643 mg
1 carrot	570 mg
1 handful kale	340 mg
1/2 cup green tea	220 mg
1/2 cup water	0 g

Essential Amino Acids

Histidine 38 mg

1 carrot	24 mg
1/4 cup broccoli	14 mg

Isoleucine 65 mg

1 carrot	47 mg
1/4 cup broccoli	18 mg

Leucine 91 mg

1 carrot	62 mg
1/4 cup broccoli	29 mg

Lysine 93 mg

1 carrot	62 mg
1/4 cup broccoli	31 mg

Methionine 21 mg

1 carrot	12 mg
1/4 cup broccoli	9 mg

Phenylalanine 64 mg

1 carrot	37 mg
1/4 cup broccoli	27 mg

Threonine 137 mg

1 carrot	117 mg
1/4 cup broccoli	20 mg

Tryptophan 15 mg

1/4 cup broccoli	8 mg
1 carrot	7 mg

Valine 71 mg

1 carrot	42 mg
1/4 cup broccoli	29 mg

Non-Essential Amino Acids

Alanine 93 mg

1 carrot	69 mg
1/4 cup broccoli	24 mg

Arginine 100 mg

1 carrot	56 mg
1/4 cup broccoli	44 mg

Aspartic acid 190 mg

1 carrot	116 mg
1/4 cup broccoli	74 mg

Cysteine N/A

Glutamic acid 346 mg

1 carrot	223 mg
1/4 cup broccoli	123 mg

Glutamine N/A

Glycine 49 mg

1 carrot	29 mg
1/4 cup broccoli	20 mg

Proline 58 mg

1 carrot	33 mg
1/4 cup broccoli	25 mg

Serine 61 mg

1 carrot	33 mg
1/4 cup broccoli	28 mg

Tyrosine 38 mg

1 carrot	26 mg
1/4 cup broccoli	12 mg

Asparagine N/A

Selenocysteine N/A

Vitamin A

371%

1 carrot	10191 IU
1 handful kale	799 IU
1/4 cup broccoli	142 IU
1/2 cup water	0 IU

Vitamin C

37%

1/4 cup broccoli	20 mg
1 handful kale	10 mg
1 carrot	3.6 mg
1/2 cup water	0 g

Calcium

3.6%

1 carrot	20 mg
1 handful kale	12 mg
1/4 cup broccoli	11 mg
1/2 cup water	3.5 mg
1/2 cup green tea	0 g

Iron

2.7%

1 carrot	180 µg
1/4 cup broccoli	165 µg
1 handful kale	120 µg
1/2 cup green tea	25 µg
1/2 cup water	0 g

Vitamin D

Vitamin B-6

1 carrot	84 µg
1/4 cup broccoli	40 µg
1 handful kale	22 µg
1/2 cup water	0 g

Vitamin B-12

Magnesium

4.2%

1 carrot	7 mg
1/4 cup broccoli	4.8 mg
1 handful kale	4 mg
1/2 cup water	1 mg
1/2 cup green tea	1 mg

Potassium

1 carrot	195 mg
1/4 cup broccoli	72 mg
1 handful kale	40 mg
1/2 cup green tea	9 mg
1/2 cup water	0 g

Vitamin K

73%

1 handful kale	56 µg
1/4 cup broccoli	23 µg
1 carrot	8 µg
1/2 cup water	0 g

Folate

15%

1/4 cup broccoli	14 µg
1 carrot	12 µg
1 handful kale	12 µg
1/2 cup water	0 g

Phosphorus

3.5%

1 carrot	21 mg
1/4 cup broccoli	15 mg
1 handful kale	8 mg
1/2 cup water	0 g
1/2 cup green tea	0 g

Selenium

1/2 cup water	0 g
1 carrot	0.1 µg
1/4 cup broccoli	0.6 µg
1 handful kale	0.1 µg

Copper

19%

1 handful kale	120 µg
1 carrot	27 µg
1/2 cup water	12 µg
1/4 cup broccoli	11 µg
1/2 cup green tea	5 µg

Manganese

20%

1/2 cup green tea	265 µg
1 carrot	87 µg
1 handful kale	53 µg
1/4 cup broccoli	48 µg
1/2 cup water	0 g

Thiamin

1 carrot	40 µg
1/4 cup broccoli	16 µg
1 handful kale	9 µg
1/2 cup water	0 g

Riboflavin

1 carrot	35 µg
1/4 cup broccoli	27 µg
1 handful kale	11 µg
1/2 cup water	0 g

Niacin

1 carrot	600 µg
1/4 cup broccoli	145 µg
1 handful kale	80 µg
1/2 cup water	0 g

Pantothenic acid

1 carrot	167 µg
1/4 cup broccoli	130 µg
1 handful kale	8 µg
1/2 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.