Orange, Kumara &Amp; Tuna Salad (21 Day Wonder Diet: Day 4)

1. Preheat oven to 180C/160C fan-forced.

2. Place kumara on oven tray, sprinkle with rind. Roast, uncovered, about 20 minutes. Cool.

3. Combine kumara with remaining ingredients in medium bowl.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	11.5305 g
Protein	450.7749 g
Carbohydrates	8.163 g
Energy	2057.2883 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3952 g
Water	1855.785 g
Aspartic acid	0.1787 g
Calcium, Ca	2694.4067 mg
Lutein + zeaxanthin	46.725 g
Fiber, total dietary	0.965 g
Carotene, beta	15.905 g
Niacin	25.4705 mg
Vitamin A, RAE	683.925 g
Arginine	0.13 g
Riboflavin	3.4481 mg
Glutamic acid	0.3601 g
Sodium, Na	2421.9233 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3418 g
Total lipid (fat)	11.5305 g
Manganese, Mn	0.2143 mg
Fructose	0.4515 g
Proline	0.1001 g
Fatty acids, total saturated 16:0	2.0687 g
Sucrose	0.3625 g
Choline, total	1480.9483 mg
Sugars, total	4.8532 g
Serine	0.0759 g
Fatty acids, total saturated 18:0	0.7961 g
Fatty acids, total saturated 20:4 undifferentiated	1.1787 g
Vitamin B-6	2.8026 mg
Selenium, Se	381.1235 g
Ash	29.9131 g
Fatty acids, total saturated 18:1 undifferentiated	1.6834 g
Pantothenic acid	0.1682 mg
Phenylalanine	0.0704 g
Copper, Cu	5.7042 mg
Betaine	4.803 mg
Thiamin	2.7758 mg
Retinol	680 g
Methionine	0.0186 g
Iron, Fe	32.1083 mg
Carbohydrate, by difference	8.163 g
Phosphorus, P	4123.03 mg
Folate, total	360.44 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.5213 g
Alanine	0.0628 g
Cholesterol	1133.3333 mg
Valine	0.0669 g
Fatty acids, total saturated 18:2 undifferentiated	0.8003 g
Glycine	0.0661 g
Carotene, alpha	2.685 g
Glucose (dextrose)	0.7375 g
Fatty acids, total saturated 14:0	0.047 g
Zinc, Zn	22.8861 mg
Isoleucine	0.0602 g
Fatty acids, total polyunsaturated	3.9157 g
Leucine	0.1004 g
Tocotrienol, alpha	0.014 mg
Vitamin A, IU	2346.2417 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.272 g
Folate, DFE	360.44 g
Tryptophan	0.0216 g
Vitamin C, total ascorbic acid	22.08 mg
Phytosterols	5.25 mg
Tyrosine	0.0463 g
Vitamin B-12	22.6667 g
Vitamin K (phylloquinone)	2.4377 g
Fatty acids, total saturated	2.9136 g
Histidine	0.035 g
Fatty acids, total monounsaturated	2.0262 g
Threonine	0.0544 g
Folate, food	360.44 g
Cryptoxanthin, beta	61.09 g
Vitamin E (alpha-tocopherol)	11.3662 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.748 g
Magnesium, Mg	472.8333 mg
Lysine	0.0809 g
Potassium, K	5409.6083 mg
Cystine	0.0227 g
Fluoride, F	0.385 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Orange juice	2 tablespoons	13.95	3.224	0.062
Orange	2 teaspoons	3.525	0.8812	0.009
Soy sauce	1 tablespoon	8.48	0.7888	0.0912
red onion	0.5	14	3.269	0.035
tuna water	185	2017.3333	0	11.3333
kumara	400	2017.3333	0	11.3333
baby rocket	80	2017.3333	0	11.3333