» Hard Roe

Hard Roe: detail

• Detailed name: Fish, roe, mixed species, baked or broiled
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• Food Group: Finfish, Shellfish
• Source: Canadian Nutrient File
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Hard Roe: Macro nutrients

Hard Roe: Macro nutrients, for a portion of 150g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		306kcal	204kcal	2070kcal	NR
ProteinsProteins		43g	29g	50g	180g
CarbohydrateCarbohydrate		2.9g	1.9g	230g	340g
LipidLipid		12g	8.2g	50g	80g
» Saturated fatSaturated fat		2.8g	1.9g	17g	27g
» Monounsaturated fatMonounsaturated fat		3.2g	2.1g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		5.1g	3.4g	17g	27g
» » Omega 3Omega 3		4.7g	3.1g	1.1g	3g
» » Omega 6Omega 6		0.39g	0.26g	12g	30g
» CholesterolCholesterol		719mg	479mg	20mg	300mg
Dietary fiberDietary fiber		0g	0g	25g	NR
WaterWater		88g	59g	2700g	NR

Hard Roe: Vitamins

Hard Roe: Vitamins, for a portion of 150g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		137µg	91µg	700µg	NR
» RetinolRetinol		137µg	91µg	700µg	3000µg
» beta-Carotenebeta-Carotene		0µg	0µg	2520µg	NR
ThiamineThiamine		0.42mg	0.28mg	1.1mg	NR
RiboflavinRiboflavin		1.4mg	0.95mg	1.1mg	NR
NiacinNiacin		13NE	8.4NE	14NE	NR
Pantothenic acidPantothenic acid		1.7mg	1.2mg	5mg	NR
Vitamin B6Vit. B6		0.28mg	0.19mg	1.3mg	100mg
Folic acidFolic acid		138µg	92µg	400µg	NR
Vitamin B12Vit. B12		17µg	12µg	2.4µg	NR
Vitamin CVit. C		25mg	16mg	75mg	2000mg
Vitamin DVit. D		23µg	16µg	5µg	NR
Vitamin EVit. E		13mg	9mg	15mg	NR
Vitamin KVit. K	NR

Hard Roe: Dietary minerals

Hard Roe: Dietary minerals, for a portion of 150g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		42mg	28mg	1000mg	2500mg
CopperCopper		0.19mg	0.13mg	0.9mg	10mg
IronIron		1.2mg	0.77mg	18mg	45mg
MagnesiumMagnesium		39mg	26mg	320mg	NR
ManganeseManganese		0.02mg	0.013mg	1.8mg	11mg
PhosphorusPhosphorus		773mg	515mg	700mg	4000mg
PotassiumPotassium		425mg	283mg	4700mg	NR
SeleniumSelenium		78µg	52µg	55µg	400µg
SodiumSodium		176mg	117mg	1500mg	2300mg
Salt (sodium equivalence)Salt		474mg	316mg	4100mg	4100mg
ZincZinc		1.9mg	1.3mg	8mg	40mg

Hard Roe: Essential amino acids

Hard Roe: Essential amino acids, for a portion of 150g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		1.2g	0.78g	0.6g	NR
IsoleucineIsoleucine		2.2g	1.5g	1.2g	NR
LeucineLeucine		3.8g	2.5g	2.3g	NR
LysineLysine		3.3g	2.2g	1.8g	NR
MethionineMethionine		1.1g	0.71g	0.9g	NR
PhenylalaninePhenylalanine		2.1g	1.4g	1.5g	NR
ThreonineThreonine		2g	1.3g	0.9g	NR
TryptophanTryptophan		0.56g	0.38g	0.24g	NR
ValineValine		2.5g	1.7g	1.7g	NR

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