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#1: Brown Rice×
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#2: Baked Russet Potatoes×
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#3: Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled×
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Recipe Nutrition Calculator

Total Nutrients in Brown Rice, Baked Russet Potatoes, and Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled

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Nutrition Facts
Serving Size
1 Serving (484g)
Calories579
% Daily Value *
Total Fat 9.3g14%
Saturated Fat 3.6g18%
Trans Fat ~g
Cholesterol 68.9mg23%
Sodium 90.9mg4%
Total Carbohydrate 89.7g30%
Dietary Fiber 8.5g34%
Total Sugars 3.5g7%
~ No added sugar data collected~
Protein 34g68%
Vitamin D ~mcg~%
Iron 5.3mg29%
Calcium 72.1mg6%
Potassium 2007.6mg43%
Phosphorus 486.1mg39%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
~ = missing data Source - Feedback - Share
What is this food made of?
72%Water
2%Fat
19%Carbs
7%Protein
Macronutrients
Macronutrients%DV
~ = missing data
Weight484g
Calories57929%
Fat9.3g14%
Protein34g68%
Carbohydrate89.7g30%
Sugars3.5g7%
Fiber8.5g34%
Cholesterol68.9mg23%
Saturated Fats3.6g18%
Net-Carbs81.2g
Trans Fatty Acids~g
Minerals
Minerals%DV
~ = missing data
Weight484g
Calcium72.1mg6%
Iron, Fe5.3mg29%
Potassium, K2007.6mg43%
Magnesium147.4mg35%
Phosphorus, P486.1mg39%
Sodium90.9mg4%
Zinc, Zn5.8mg53%
Copper, Cu0.5mg56%
Manganese1.7mg72%
Selenium, Se31.9μg58%
Fluoride, F~μg~%
Molybdenum~μg
Iodine, I~μg
Chlorine~mg
Chromium~μg
Vitamins
Vitamins%DV
~ = missing data
Weight484g
Vitamin A, RAE3μg0%
Vitamin C24.8mg28%
Thiamin (B1)0.4mg36%
Riboflavin (B2)0.3mg24%
Niacin (B3)12.9mg81%
Pantothenic acid (B5)2mg40%
Vitamin B61.6mg97%
Biotin (B7)~μg
Folate (B9)94.4μg24%
Folic acid0μg0%
Food Folate94.4μg24%
Folate DFE94.4μg24%
Choline143.2mg26%
Vitamin B121.5μg64%
Retinol0μg
Carotene, beta17.9μg0%
Carotene, alpha0μg0%
Cryptoxanthin, beta0μg0%
Vitamin A, IU29.9IU1%
Lycopene0μg
Lutein + Zeaxanthin56.8μg
Vitamin E (Alpha-Tocopherol)0.7mg5%
Vitamin D~μg~%
Vitamin D2 (ergocalciferol)~μg
Vitamin D3 (cholecalciferol)~μg
Vitamin D (IU)~IU~%
Vitamin K7.4μg6%
Vitamin K1~μg
Menaquinone-4~μg
Other
Other
~ = missing data
Weight484g
Water346.7g
Ash5g
Alcohol0g
Caffeine0mg
Theobromine0mg
PRAL score-12.52
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight484g
Soluble Fiber~g
Insoluble Fiber~g
Added Sugar~g~%
Sucrose~g
Glucose (Dextrose)~g
Fructose~g
Lactose~g
Maltose~g
Galactose~g
Starch~g
Carbohydrate, other~g
Total sugar alcohols~g
Fats
Fats%AI
~ = missing data
Weight484g
Omega 3s138mg9%
Omega 6s667mg4%
Omega 3 to Omega 6 Ratio0.21
Omega 6 to Omega 3 Ratio4.83
18:3 n-3 c,c,c (ALA)~mg
20:5 n-3 (EPA)0mg
22:5 n-3 (DPA)0mg
22:6 n-3 (DHA)0mg
Trans-Polyenoic Fats~mg
Stigmasterol~mg
Campesterol~mg
Beta-sitosterol~mg
Phytosterols~mg
4:00mg
6:00mg
8:02mg
10:031mg
12:027mg
13:0~mg
14:0246mg
15:0~mg
16:02351mg
17:0~mg
18:0952mg
20:0~mg
22:0~mg
24:0~mg
Fatty acids, total monounsaturated3566mg
14:1~mg
15:1~mg
16:1 undifferentiated295mg
16:1 c~mg
17:1~mg
18:1 undifferentiated3254mg
18:1 c~mg
18:1-11 t (18:1t n-7)~mg
20:116mg
22:1 undifferentiated0mg
22:1 c~mg
24:1 c~mg
Fatty acids, total polyunsaturated837mg
18:2 undifferentiated667mg
18:2 n-6 c,c~mg
18:2 CLAs~mg
18:2 i~mg
18:3 undifferentiated138mg
18:3 n-6 c,c,c~mg
18:3i~mg
18:40mg
20:2 n-6 c,c~mg
20:3 undifferentiated~mg
20:3 n-3~mg
20:3 n-6~mg
20:4 undifferentiated31mg
20:4 n-6~mg
21:5~mg
22:4~mg
Trans-Monoenoic Fats~mg
16:1 t~mg
18:1 t~mg
22:1 t~mg
18:2 t not further defined~mg
18:2 t,t~mg
Amino Acids
Amino Acids%RDI
~ = missing data
Weight484g
Betaine13mg
Tryptophan268mg96%
Threonine1287mg123%
Isoleucine1428mg102%
Leucine2450mg90%
Lysine2487mg118%
Methionine790mg109%
Cystine425mg148%
Phenylalanine1369mg156%
Tyrosine1029mg118%
Valine1705mg94%
Arginine2099mg
Histidine945mg135%
Alanine1814mg
Aspartic acid4214mg
Glutamic acid (Glutamine)5387mg
Glycine1771mg
Proline1479mg
Serine1340mg
Hydroxyproline~mg