Food | |
Nutrient | |
Groups | |
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Macro nutrients | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
Food EnergyFood Energy | ![]() | 311kcal | 2070kcal | NR | |
ProteinsProteins | ![]() | 4.2g | 50g | 180g | |
CarbohydrateCarbohydrate | ![]() | 42g | 230g | 340g | |
LipidLipid | ![]() | 14g | 50g | 80g | |
» Saturated fatSaturated fat | ![]() | 3.7g | 17g | 27g | |
» Monounsaturated fatMonounsaturated fat | ![]() | 7.9g | 17g | 27g | |
» Polyunsaturated fatPolyunsaturated fat | ![]() | 1.8g | 17g | 27g | |
» » Omega 3Omega 3 | NR | ||||
» » Omega 6Omega 6 | NR | ||||
» CholesterolCholesterol | ![]() | 46mg | 20mg | 300mg | |
Dietary fiberDietary fiber | ![]() | 0.8g | 25g | NR | |
WaterWater | ![]() | 18g | 2700g | NR |
Vitamins | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
Vitamin AVit. A | ![]() | 28µg | 700µg | NR | |
» RetinolRetinol | ![]() | 28µg | 700µg | 3000µg | |
» beta-Carotenebeta-Carotene | ![]() | 0.8µg | 2520µg | NR | |
ThiamineThiamine | ![]() | 0.11mg | 1.1mg | NR | |
RiboflavinRiboflavin | ![]() | 0.21mg | 1.1mg | NR | |
NiacinNiacin | ![]() | 2NE | 14NE | NR | |
Pantothenic acidPantothenic acid | ![]() | 0.23mg | 5mg | NR | |
Vitamin B6Vit. B6 | ![]() | 0.018mg | 1.3mg | 100mg | |
Folic acidFolic acid | ![]() | 44µg | 400µg | NR | |
Vitamin B12Vit. B12 | ![]() | 0.11µg | 2.4µg | NR | |
Vitamin CVit. C | ![]() | 0.08mg | 75mg | 2000mg | |
Vitamin DVit. D | ![]() | 0.32µg | 5µg | NR | |
Vitamin EVit. E | ![]() | 0.12mg | 15mg | NR | |
Vitamin KVit. K | NR |
Dietary minerals | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
CalciumCalcium | ![]() | 51mg | 1000mg | 2500mg | |
CopperCopper | ![]() | 0.043mg | 0.9mg | 10mg | |
IronIron | ![]() | 1.3mg | 18mg | 45mg | |
MagnesiumMagnesium | ![]() | 10mg | 320mg | NR | |
ManganeseManganese | ![]() | 0.07mg | 1.8mg | 11mg | |
PhosphorusPhosphorus | ![]() | 107mg | 700mg | 4000mg | |
PotassiumPotassium | ![]() | 85mg | 4700mg | NR | |
SeleniumSelenium | ![]() | 5.4µg | 55µg | 400µg | |
SodiumSodium | ![]() | 320mg | 1500mg | 2300mg | |
Salt (sodium equivalence)Salt | ![]() | 865mg | 4100mg | 6200mg | |
ZincZinc | ![]() | 0.31mg | 8mg | 40mg |
Essential amino acids | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
HistidineHistidine | ![]() | 0.092g | 0.6g | NR | |
IsoleucineIsoleucine | ![]() | 0.2g | 1.2g | NR | |
LeucineLeucine | ![]() | 0.32g | 2.3g | NR | |
LysineLysine | ![]() | 0.23g | 1.8g | NR | |
MethionineMethionine | ![]() | 0.1g | 0.9g | NR | |
PhenylalaninePhenylalanine | ![]() | 0.21g | 1.5g | NR | |
ThreonineThreonine | ![]() | 0.16g | 0.9g | NR | |
TryptophanTryptophan | ![]() | 0.055g | 0.24g | NR | |
ValineValine | ![]() | 0.22g | 1.7g | NR |