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Swordfish: detail




Swordfish: Macro nutrients

Swordfish: Macro nutrients, for a portion of 30g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy2%52kcal172kcal2070kcalNR
ProteinsProteins14%7g23g50g180g
CarbohydrateCarbohydrate0%0g0g230g340g
LipidLipid5%2.4g7.9g50g80g
» Saturated fatSaturated fat3%0.57g1.9g17g27g
» Monounsaturated fatMonounsaturated fat6%1.1g3.5g17g27g
» Polyunsaturated fatPolyunsaturated fat2%0.41g1.4g17g27g
» » Omega 3Omega 328%0.31g1g1.1g3g
» » Omega 6Omega 60%0.033g0.11g12g30g
» CholesterolCholesterol117%23mg78mg20mg300mg
Dietary fiberDietary fiber0%0g0g25gNR
WaterWater1%20g68g2700gNR



Swordfish: Vitamins

Swordfish: Vitamins, for a portion of 30g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A2%13µg43µg700µgNR
» RetinolRetinol2%13µg43µg700µg3000µg
» beta-Carotenebeta-Carotene0%0µg0µg2520µgNR
ThiamineThiamine2%0.027mg0.089mg1.1mgNR
RiboflavinRiboflavin2%0.019mg0.063mg1.1mgNR
NiacinNiacin29%4.1NE14NE14NENR
Pantothenic acidPantothenic acid3%0.13mg0.42mg5mgNR
Vitamin B6Vit. B614%0.18mg0.62mg1.3mg100mg
Folic acidFolic acid0%0.6µg2µg400µgNR
Vitamin B12Vit. B1220%0.49µg1.6µg2.4µgNR
Vitamin CVit. C0%0mg0mg75mg2000mg
Vitamin DVit. D152%7.6µg25µg5µgNR
Vitamin EVit. E5%0.72mg2.4mg15mgNR
Vitamin KVit. K0%0.03µg0.1µg90µgNR



Swordfish: Dietary minerals

Swordfish: Dietary minerals, for a portion of 30g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium0%1.8mg6mg1000mg2500mg
CopperCopper2%0.014mg0.046mg0.9mg10mg
IronIron1%0.14mg0.45mg18mg45mg
MagnesiumMagnesium3%11mg35mg320mgNR
ManganeseManganese0%0.0039mg0.013mg1.8mg11mg
PhosphorusPhosphorus13%91mg304mg700mg4000mg
PotassiumPotassium3%150mg499mg4700mgNR
SeleniumSelenium37%21µg69µg55µg400µg
SodiumSodium2%29mg97mg1500mg2300mg
Salt (sodium equivalence)Salt2%79mg262mg4100mg4100mg
ZincZinc3%0.23mg0.78mg8mg40mg



Swordfish: Essential amino acids

Swordfish: Essential amino acids, for a portion of 30g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine35%0.21g0.7g0.6gNR
IsoleucineIsoleucine27%0.33g1.1g1.2gNR
LeucineLeucine25%0.58g1.9g2.3gNR
LysineLysine36%0.65g2.2g1.8gNR
MethionineMethionine23%0.21g0.7g0.9gNR
PhenylalaninePhenylalanine18%0.28g0.92g1.5gNR
ThreonineThreonine35%0.31g1g0.9gNR
TryptophanTryptophan33%0.08g0.27g0.24gNR
ValineValine21%0.36g1.2g1.7gNR



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