Egg &Amp; Chive Sandwich (21 Day Wonder Diet: Day 12)

1. Place egg, cheeses and chives in medium bowl; using a potato massher or back of a fork, crush until combined.

2. Divide egg mixture between two slices of bread, top with remaining bread.

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Nutrient	Quantity
Total fats	12.6945 g
Protein	17.4205 g
Carbohydrates	2.3394 g
Energy	197.495 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0708 g
Water	113.6474 g
Aspartic acid	1.739 g
Calcium, Ca	115.3925 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.018 g
Lutein + zeaxanthin	522.38 g
Fiber, total dietary	0.15 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.022 g
Fatty acids, total saturated 22:0	0.004 g
Carotene, beta	164.985 g
Niacin	0.1559 mg
Vitamin A, RAE	201.3925 g
Fatty acids, total trans-polyenoic	0.012 g
Arginine	1.0627 g
Riboflavin	0.5369 mg
Fatty acids, total trans-polyenoic 22:4	0.013 g
Tocopherol, beta	0.01 mg
Fatty acids, total polyunsaturated 15:0	0.0156 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.036 g
Fatty acids, total saturated 20:1	0.027 g
Glutamic acid	2.776 g
Sodium, Na	250.75 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2958 g
Total lipid (fat)	12.6945 g
Manganese, Mn	0.0518 mg
Proline	1.0128 g
Fatty acids, total saturated 16:0	3.0702 g
Fatty acids, total polyunsaturated 16:1 t	0.003 g
Fatty acids, total saturated 8:0	0.0284 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.531 g
Choline, total	301.6545 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.012 g
Fatty acids, total polyunsaturated 18:1 t	0.023 g
Sugars, total	1.2238 g
Serine	1.2367 g
Fatty acids, total saturated 10:0	0.0583 g
Fatty acids, total saturated 18:0	1.1007 g
Fatty acids, total saturated 20:4 undifferentiated	0.188 g
Vitamin B-6	0.1971 mg
Selenium, Se	35.5477 g
Ash	1.6482 g
Vitamin D	84.3375 IU
Menaquinone-4	0.2362 g
Fatty acids, total saturated 18:1 undifferentiated	4.0493 g
Pantothenic acid	1.7316 mg
Phenylalanine	0.924 g
Copper, Cu	0.0923 mg
Betaine	0.4838 mg
Thiamin	0.0538 mg
Retinol	187.585 g
Methionine	0.4964 g
Iron, Fe	1.9233 mg
Carbohydrate, by difference	2.3394 g
Phosphorus, P	267.7075 mg
Folate, total	58.31 g
Dihydrophylloquinone	0.1 g
Tocopherol, gamma	0.5 mg
Fatty acids, total saturated 4:0	0.1216 g
Alanine	0.922 g
Cholesterol	384.3675 mg
Valine	1.1704 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.023 g
Fatty acids, total saturated 18:2 undifferentiated	1.64 g
Glycine	0.5457 g
Glucose (dextrose)	0.37 g
Fatty acids, total saturated 14:0	0.3154 g
Zinc, Zn	1.6084 mg
Isoleucine	0.9257 g
Tocopherol, delta	0.06 mg
Fatty acids, total saturated 12:0	0.0429 g
Fatty acids, total polyunsaturated	2.019 g
Fatty acids, total saturated 14:1	0.0115 g
Tocotrienol, gamma	0.01 mg
Fatty acids, total polyunsaturated 17:1	0.012 g
Leucine	1.58 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.012 g
Tocotrienol, alpha	0.06 mg
Vitamin A, IU	906.905 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.007 g
Folate, DFE	58.31 g
Tryptophan	0.2272 g
Vitamin C, total ascorbic acid	3.486 mg
Phytosterols	0.54 mg
Fatty acids, total polyunsaturated 16:1 c	0.198 g
Fatty acids, total polyunsaturated 18:1 c	3.388 g
Fatty acids, total saturated 20:0	0.003 g
Fatty acids, total saturated 6:0	0.021 g
Lactose	0.7009 g
Tyrosine	0.7546 g
Vitamin B-12	1.0556 g
Vitamin K (phylloquinone)	13.2325 g
Fatty acids, total saturated	4.8715 g
Histidine	0.4691 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.012 g
Fatty acids, total monounsaturated	4.4301 g
Threonine	0.775 g
Folate, food	58.31 g
Fatty acids, total polyunsaturated 17:0	0.0252 g
Vitamin D (D2 + D3)	2.0572 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.001 g
Cryptoxanthin, beta	9 g
Vitamin D3 (cholecalciferol)	2.0572 g
Vitamin E (alpha-tocopherol)	1.1006 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.058 g
Fatty acids, total trans	0.038 g
Fatty acids, total trans-monoenoic	0.026 g
Magnesium, Mg	18.325 mg
Lysine	1.3744 g
Potassium, K	199.335 mg
Cystine	0.3046 g
Fluoride, F	9.395 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cottage cheese	2 tablespoons	25.725	0.8872	1.1288
Ricotta cheese	1 tablespoon	26.97	0.4712	2.0119
Rye bread	4 slices	0	0	0
Egg	2	143	0.72	9.51
chive	2 tablespoons	1.8	0.261	0.0438