I started my day with this 💪💪💪

Good morning hivers

![IMG_20210629_083519.jpg](https://images.hive.blog/DQmNtzLiAYVmtkrykWxz2q2seYMzLgs1e7ScNu26NsyqSYL/IMG_20210629_083519.jpg

Nutrition in Milk ::—
Just one cup (244 grams) of whole cow’s milk contains (2):

Calories: 146
Protein: 8 grams
Fat: 8 grams
Calcium: 28% of the RDA
Vitamin D: 24% of the RDA
Riboflavin (B2): 26% of the RDA
Vitamin B12: 18% of the RDA
Potassium: 10% of the RDA
Phosphorus: 22% of the RDA
Selenium: 13% of the RDA

Source :- healthline.con

Nutrition in almonds :—

Ounce for ounce, almonds are higher in fiber, calcium, vitamin E, riboflavin and niacin than any other tree nut," Heap told Live Science. "Every one-ounce serving (about 23 almonds) provides 6 grams of protein and 4 grams of fiber, plus vitamin E , magnesium, riboflavin, calcium and potassium. In addition, almonds are a low-glycemic index food."
Source :— livescience.com