» Swordfish

Swordfish: detail

• Detailed name: Fish, swordfish, baked or broiled
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• Food Group: Finfish, Shellfish
• Source: Canadian Nutrient File
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Swordfish: Macro nutrients

Swordfish: Macro nutrients, for a portion of 300g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		516kcal	172kcal	2070kcal	NR
ProteinsProteins		70g	23g	50g	180g
CarbohydrateCarbohydrate		0g	0g	230g	340g
LipidLipid		24g	7.9g	50g	80g
» Saturated fatSaturated fat		5.7g	1.9g	17g	27g
» Monounsaturated fatMonounsaturated fat		11g	3.5g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		4.1g	1.4g	17g	27g
» » Omega 3Omega 3		3.1g	1g	1.1g	3g
» » Omega 6Omega 6		0.33g	0.11g	12g	30g
» CholesterolCholesterol		234mg	78mg	20mg	300mg
Dietary fiberDietary fiber		0g	0g	25g	NR
WaterWater		205g	68g	2700g	NR

Swordfish: Vitamins

Swordfish: Vitamins, for a portion of 300g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		129µg	43µg	700µg	NR
» RetinolRetinol		129µg	43µg	700µg	3000µg
» beta-Carotenebeta-Carotene		0µg	0µg	2520µg	NR
ThiamineThiamine		0.27mg	0.089mg	1.1mg	NR
RiboflavinRiboflavin		0.19mg	0.063mg	1.1mg	NR
NiacinNiacin		41NE	14NE	14NE	NR
Pantothenic acidPantothenic acid		1.3mg	0.42mg	5mg	NR
Vitamin B6Vit. B6		1.8mg	0.62mg	1.3mg	100mg
Folic acidFolic acid		6µg	2µg	400µg	NR
Vitamin B12Vit. B12		4.9µg	1.6µg	2.4µg	NR
Vitamin CVit. C		0mg	0mg	75mg	2000mg
Vitamin DVit. D		76µg	25µg	5µg	NR
Vitamin EVit. E		7.2mg	2.4mg	15mg	NR
Vitamin KVit. K		0.3µg	0.1µg	90µg	NR

Swordfish: Dietary minerals

Swordfish: Dietary minerals, for a portion of 300g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		18mg	6mg	1000mg	2500mg
CopperCopper		0.14mg	0.046mg	0.9mg	10mg
IronIron		1.4mg	0.45mg	18mg	45mg
MagnesiumMagnesium		105mg	35mg	320mg	NR
ManganeseManganese		0.039mg	0.013mg	1.8mg	11mg
PhosphorusPhosphorus		912mg	304mg	700mg	4000mg
PotassiumPotassium		1497mg	499mg	4700mg	NR
SeleniumSelenium		206µg	69µg	55µg	400µg
SodiumSodium		291mg	97mg	1500mg	2300mg
Salt (sodium equivalence)Salt		786mg	262mg	4100mg	4100mg
ZincZinc		2.3mg	0.78mg	8mg	40mg

Swordfish: Essential amino acids

Swordfish: Essential amino acids, for a portion of 300g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		2.1g	0.7g	0.6g	NR
IsoleucineIsoleucine		3.3g	1.1g	1.2g	NR
LeucineLeucine		5.8g	1.9g	2.3g	NR
LysineLysine		6.5g	2.2g	1.8g	NR
MethionineMethionine		2.1g	0.7g	0.9g	NR
PhenylalaninePhenylalanine		2.8g	0.92g	1.5g	NR
ThreonineThreonine		3.1g	1g	0.9g	NR
TryptophanTryptophan		0.8g	0.27g	0.24g	NR
ValineValine		3.6g	1.2g	1.7g	NR

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