Food | |
Nutrient | |
Groups | |
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Macro nutrients | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
Food EnergyFood Energy | 32kcal | 2070kcal | NR | ||
ProteinsProteins | 4.5g | 50g | 180g | ||
CarbohydrateCarbohydrate | 2.7g | 230g | 340g | ||
LipidLipid | 0.56g | 50g | 80g | ||
» Saturated fatSaturated fat | 0.15g | 17g | 27g | ||
» Monounsaturated fatMonounsaturated fat | 0.16g | 17g | 27g | ||
» Polyunsaturated fatPolyunsaturated fat | 0.12g | 17g | 27g | ||
» » Omega 3Omega 3 | NR | ||||
» » Omega 6Omega 6 | NR | ||||
» CholesterolCholesterol | 0mg | 20mg | 300mg | ||
Dietary fiberDietary fiber | NR | ||||
WaterWater | 77g | 2700g | NR |
Vitamins | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
Vitamin AVit. A | 3.4µg | 700µg | NR | ||
» RetinolRetinol | 0µg | 700µg | 3000µg | ||
» beta-Carotenebeta-Carotene | 44µg | 2520µg | NR | ||
ThiamineThiamine | 0.073mg | 1.1mg | NR | ||
RiboflavinRiboflavin | 0.061mg | 1.1mg | NR | ||
NiacinNiacin | 1.4NE | 14NE | NR | ||
Pantothenic acidPantothenic acid | 0.035mg | 5mg | NR | ||
Vitamin B6Vit. B6 | 0.07mg | 1.3mg | 100mg | ||
Folic acidFolic acid | 30µg | 400µg | NR | ||
Vitamin B12Vit. B12 | 0µg | 2.4µg | NR | ||
Vitamin CVit. C | 8.3mg | 75mg | 2000mg | ||
Vitamin DVit. D | 0µg | 5µg | NR | ||
Vitamin EVit. E | NR | ||||
Vitamin KVit. K | NR |
Dietary minerals | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
CalciumCalcium | 52mg | 1000mg | 2500mg | ||
CopperCopper | 0.031mg | 0.9mg | 10mg | ||
IronIron | 0.93mg | 18mg | 45mg | ||
MagnesiumMagnesium | 26mg | 320mg | NR | ||
ManganeseManganese | 0.13mg | 1.8mg | 11mg | ||
PhosphorusPhosphorus | 21mg | 700mg | 4000mg | ||
PotassiumPotassium | 233mg | 4700mg | NR | ||
SeleniumSelenium | 0.94µg | 55µg | 400µg | ||
SodiumSodium | 3.4mg | 1500mg | 2300mg | ||
Salt (sodium equivalence)Salt | 9.2mg | 4100mg | 6200mg | ||
ZincZinc | 0.24mg | 8mg | 40mg |
Essential amino acids | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
HistidineHistidine | NR | ||||
IsoleucineIsoleucine | NR | ||||
LeucineLeucine | NR | ||||
LysineLysine | NR | ||||
MethionineMethionine | NR | ||||
PhenylalaninePhenylalanine | NR | ||||
ThreonineThreonine | NR | ||||
TryptophanTryptophan | NR | ||||
ValineValine | NR |