Food | |
Nutrient | |
Groups | |
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Macro nutrients | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
Food EnergyFood Energy | 396kcal | 2070kcal | NR | ||
ProteinsProteins | 19g | 50g | 180g | ||
CarbohydrateCarbohydrate | 30g | 230g | 340g | ||
LipidLipid | 23g | 50g | 80g | ||
» Saturated fatSaturated fat | 6.6g | 17g | 27g | ||
» Monounsaturated fatMonounsaturated fat | 8g | 17g | 27g | ||
» Polyunsaturated fatPolyunsaturated fat | 6.4g | 17g | 27g | ||
» » Omega 3Omega 3 | NR | ||||
» » Omega 6Omega 6 | NR | ||||
» CholesterolCholesterol | 46mg | 20mg | 300mg | ||
Dietary fiberDietary fiber | 1.4g | 25g | NR | ||
WaterWater | 66g | 2700g | NR |
Vitamins | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
Vitamin AVit. A | NR | ||||
» RetinolRetinol | NR | ||||
» beta-Carotenebeta-Carotene | 0µg | 2520µg | NR | ||
ThiamineThiamine | 0.25mg | 1.1mg | NR | ||
RiboflavinRiboflavin | 0.18mg | 1.1mg | NR | ||
NiacinNiacin | 8.9NE | 14NE | NR | ||
Pantothenic acidPantothenic acid | 0.46mg | 5mg | NR | ||
Vitamin B6Vit. B6 | 0.15mg | 1.3mg | 100mg | ||
Folic acidFolic acid | 115µg | 400µg | NR | ||
Vitamin B12Vit. B12 | 0.29µg | 2.4µg | NR | ||
Vitamin CVit. C | 6.9mg | 75mg | 2000mg | ||
Vitamin DVit. D | 0.28µg | 5µg | NR | ||
Vitamin EVit. E | NR | ||||
Vitamin KVit. K | NR |
Dietary minerals | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
CalciumCalcium | 46mg | 1000mg | 2500mg | ||
CopperCopper | 0.18mg | 0.9mg | 10mg | ||
IronIron | 3.6mg | 18mg | 45mg | ||
MagnesiumMagnesium | 27mg | 320mg | NR | ||
ManganeseManganese | 0.36mg | 1.8mg | 11mg | ||
PhosphorusPhosphorus | 179mg | 700mg | 4000mg | ||
PotassiumPotassium | 272mg | 4700mg | NR | ||
SeleniumSelenium | 31µg | 55µg | 400µg | ||
SodiumSodium | 736mg | 1500mg | 2300mg | ||
Salt (sodium equivalence)Salt | 1990mg | 4100mg | 6200mg | ||
ZincZinc | 1.4mg | 8mg | 40mg |
Essential amino acids | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
HistidineHistidine | 0.54g | 0.6g | NR | ||
IsoleucineIsoleucine | 0.93g | 1.2g | NR | ||
LeucineLeucine | 1.4g | 2.3g | NR | ||
LysineLysine | 1.3g | 1.8g | NR | ||
MethionineMethionine | 0.47g | 0.9g | NR | ||
PhenylalaninePhenylalanine | 0.78g | 1.5g | NR | ||
ThreonineThreonine | 0.73g | 0.9g | NR | ||
TryptophanTryptophan | 0.22g | 0.24g | NR | ||
ValineValine | 0.92g | 1.7g | NR |