Food | |
Nutrient | |
Groups | |
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Macro nutrients | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
Food EnergyFood Energy | ![]() | 118kcal | 2070kcal | NR | |
ProteinsProteins | ![]() | 25g | 50g | 180g | |
CarbohydrateCarbohydrate | ![]() | 0g | 230g | 340g | |
LipidLipid | ![]() | 1.3g | 50g | 80g | |
» Saturated fatSaturated fat | ![]() | 0.3g | 17g | 27g | |
» Monounsaturated fatMonounsaturated fat | ![]() | 0.27g | 17g | 27g | |
» Polyunsaturated fatPolyunsaturated fat | ![]() | 0.4g | 17g | 27g | |
» » Omega 3Omega 3 | ![]() | 0.26g | 1.1g | 3g | |
» » Omega 6Omega 6 | ![]() | 0.073g | 12g | 30g | |
» CholesterolCholesterol | ![]() | 47mg | 20mg | 300mg | |
Dietary fiberDietary fiber | ![]() | 0g | 25g | NR | |
WaterWater | ![]() | 73g | 2700g | NR |
Vitamins | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
Vitamin AVit. A | ![]() | 50µg | 700µg | NR | |
» RetinolRetinol | ![]() | 50µg | 700µg | 3000µg | |
» beta-Carotenebeta-Carotene | ![]() | 0µg | 2520µg | NR | |
ThiamineThiamine | ![]() | 0.081mg | 1.1mg | NR | |
RiboflavinRiboflavin | ![]() | 0.006mg | 1.1mg | NR | |
NiacinNiacin | ![]() | 5NE | 14NE | NR | |
Pantothenic acidPantothenic acid | ![]() | 0.87mg | 5mg | NR | |
Vitamin B6Vit. B6 | ![]() | 0.35mg | 1.3mg | 100mg | |
Folic acidFolic acid | ![]() | 10µg | 400µg | NR | |
Vitamin B12Vit. B12 | ![]() | 0.69µg | 2.4µg | NR | |
Vitamin CVit. C | ![]() | 0mg | 75mg | 2000mg | |
Vitamin DVit. D | NR | ||||
Vitamin EVit. E | NR | ||||
Vitamin KVit. K | NR |
Dietary minerals | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
CalciumCalcium | ![]() | 21mg | 1000mg | 2500mg | |
CopperCopper | ![]() | 0.045mg | 0.9mg | 10mg | |
IronIron | ![]() | 1.1mg | 18mg | 45mg | |
MagnesiumMagnesium | ![]() | 37mg | 320mg | NR | |
ManganeseManganese | ![]() | 0.012mg | 1.8mg | 11mg | |
PhosphorusPhosphorus | ![]() | 143mg | 700mg | 4000mg | |
PotassiumPotassium | ![]() | 475mg | 4700mg | NR | |
SeleniumSelenium | ![]() | 47µg | 55µg | 400µg | |
SodiumSodium | ![]() | 53mg | 1500mg | 2300mg | |
Salt (sodium equivalence)Salt | ![]() | 143mg | 4100mg | 6200mg | |
ZincZinc | ![]() | 0.51mg | 8mg | 40mg |
Essential amino acids | recommended daily intakes by portion | for 100g | recommended | max | |
---|---|---|---|---|---|
HistidineHistidine | ![]() | 0.73g | 0.6g | NR | |
IsoleucineIsoleucine | ![]() | 1.1g | 1.2g | NR | |
LeucineLeucine | ![]() | 2g | 2.3g | NR | |
LysineLysine | ![]() | 2.3g | 1.8g | NR | |
MethionineMethionine | ![]() | 0.74g | 0.9g | NR | |
PhenylalaninePhenylalanine | ![]() | 0.97g | 1.5g | NR | |
ThreonineThreonine | ![]() | 1.1g | 0.9g | NR | |
TryptophanTryptophan | ![]() | 0.28g | 0.24g | NR | |
ValineValine | ![]() | 1.3g | 1.7g | NR |