| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| Whole Recipe (381g) | |||
| Calories | 328 | ||
| % Daily Value * | |||
| Total Fat 9g | 12% | ||
| Saturated Fat 2.1g | 10% | ||
| Trans Fat 0.05g | |||
| Cholesterol 213.4mg | 71% | ||
| Sodium 1383mg | 58% | ||
| Total Carbohydrate 0g | 0% | ||
| Dietary Fiber 0g | 0% | ||
| Total Sugars 0g | 0% | ||
| Includes --g Added Sugars | --% | ||
| Protein 58.1g | 116% | ||
| Vitamin C 0mg | 0% | ||
| Vitamin D 13.3mcg | 67% | ||
| Iron 0.88mg | 5% | ||
| Calcium 95.3mg | 7% | ||
| Potassium 750.6mg | 16% | ||
| Phosphorus 1177.3mg | 94% | ||
| *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. | |||
A donut chart showing which nutrients contribute to the caloric total. There are 328 calories in Flat Fish (Flounder Or Sole) coming from 74% protein, 0% carbs, 26% fat, and 0% alcohol.
A pie chart showing the macro nutrient components for Flat Fish (Flounder Or Sole). This food consists of 82.16% water, 15.45% protein, 0% carbs, 2.39% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 381g | |
| Calories | 328 | 16% |
| Fat | 9g | 12% |
| Protein | 58.1g | 116% |
| Carbohydrate | 0g | 0% |
| Sugars | 0g | 0% |
| Fiber | 0g | 0% |
| Cholesterol | 213.4mg | 71% |
| Saturated Fats | 2.1g | 10% |
| Net-Carbs | 0g | |
| Trans Fatty Acids | 0.05g | |
| Minerals | ||
| -- = missing data | %DV | |
| Weight | 381g | |
| Calcium | 95.3mg | 7% |
| Iron, Fe | 0.88mg | 5% |
| Potassium, K | 750.6mg | 16% |
| Magnesium | 83.8mg | 20% |
| Phosphorus, P | 1177.3mg | 94% |
| Sodium | 1383mg | 58% |
| Zinc, Zn | 1.5mg | 14% |
| Copper, Cu | 0.09mg | 10% |
| Manganese | 0.06mg | 3% |
| Selenium, Se | 124.2mcg | 226% |
| Fluoride, F | --mcg | --% |
| Molybdenum | --mcg | |
| Iodine, I | --mcg | |
| Chlorine | --mg | |
| Chromium | --mcg | |
| Vitamins | ||
| -- = missing data | %DV | |
| Weight | 381g | |
| Vitamin A, RAE | 45.7mcg | 5% |
| Vitamin C | 0mg | 0% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 7% |
| Niacin (B3) | 4.9mg | 30% |
| Vitamin B5 (PA) | 0.86mg | 17% |
| Vitamin B6 | 0.44mg | 26% |
| Biotin | --mcg | |
| Folate (B9) | 22.9mcg | 6% |
| Folic acid | 0mcg | 0% |
| Food Folate | 22.9mcg | 6% |
| Folate DFE | 22.9mcg | 6% |
| Choline | 304.4mg | 55% |
| Vitamin B12 | 5mcg | 208% |
| Retinol | 45.7mcg | |
| Carotene, beta | 0mcg | 0% |
| Carotene, alpha | 0mcg | 0% |
| Cryptoxanthin, beta | 0mcg | 0% |
| Vitamin A, IU | 141IU | |
| Lycopene | 0mcg | |
| Lut + Zeaxanthin | 0mcg | |
| Vitamin E | 2.9mg | 20% |
| Vitamin D | 13.3mcg | 67% |
| Vitamin D2 | --mcg | |
| Vitamin D3 | 13.3mcg | |
| Vitamin D (IU) | 529.6IU | 66% |
| Vitamin K | 0.38mcg | 0% |
| Vitamin K1 | 0mcg | |
| Menaquinone-4 (K2) | 1.1mcg | |
| Other | ||
| -- = missing data | ||
| Weight | 381g | |
| Water | 309g | |
| Ash | 6g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | 52.73 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 381g | |
| Soluble Fiber | --g | |
| Insoluble Fiber | --g | |
| Added Sugar | --g | --% |
| Sucrose | 0g | |
| Glucose (Dextrose) | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Carbohydrate, other | --g | |
| Total sugar alcohols | --g | |
| Fats | ||
| -- = missing data | %AI | |
| Weight | 381g | |
| Total Monounsaturated | 2.503g | |
| Total Polyunsaturated | 1.749g | |
| Omega 3s | 1.273g | 80% |
| Omega 6s | 0.21g | 1% |
| Omega 3 to Omega 6 Ratio | 6.06 | |
| Omega 6 to Omega 3 Ratio | 0.16 | |
| Omega 3 Fats | ||
| alpha-Linolenic Acid (ALA) | --g | --% |
| Eicosapentaenoic Acid (EPA) | 0.64g | |
| Docosapentaenoic Acid (DPA) | 0.13g | |
| Docosahexaenoic Acid (DHA) | 0.503g | |
| n-3-Eicosatrienoic Acid (20:3) | --g | |
| Omega-6 Fats | ||
| Linoleic Acid (18:2 n-6 cis cis) | --g | |
| gamma-Linolenic Acid (GLA) | --g | |
| cis-cis-n6-Eicosadienoic Acid | 0.023g | |
| Dihomo-gamma-linolenic acid (DGLA) | --g | |
| Arachidonic acid (AA) | --g | |
| Saturated Fats | ||
| Butyric (4:0) | 0g | |
| Caproic (6:0) | 0g | |
| Caprylic Acid (8:0) | 0g | |
| Capric Acid (10:0) | 0.015g | |
| Lauric Acid (12:0) | 0.03g | |
| Tridecanoic Acid (13:0) | --g | |
| Myristic Acid (14:0) | 0.404g | |
| Pentadecanoic Acid (15:0) | 0.03g | |
| Palmitic Acid (16:0) | 1.318g | |
| Margaric Acid (17:0) | 0.015g | |
| Stearic Acid (18:0) | 0.248g | |
| Arachidic Acid (20:0) | 0.004g | |
| Behenic Acid (22:0) | 0g | |
| Lignoceric Acid (24:0) | 0.004g | |
| Monounsaturated Fats | ||
| Myristoleic Acid (14:1) | 0g | |
| Pentadecenoic Acid (15:1) | 0g | |
| Palmitoleic Acid (16:1) | 0.423g | |
| cis-Palmitoleic Acid (16:1 cis) | --g | |
| Heptadecenoic Acid (17:1) | 0.126g | |
| Oleic Acid (18:1) | 1.673g | |
| cis-Oleic Acid (18:1 cis) | --g | |
| cis-Vaccenic acid | --g | |
| Gadoleic Acid (20:1) | 0.278g | |
| Docosenoic Acid (22:1) | 0.004g | |
| cis-Docosenoic Acid (22:1 cis) | --g | |
| cis-Tetracosenoic Acid (24:1 cis) | 0g | |
| Polyunsaturated Fats | ||
| Octadecadienoic Acid (18:2) | 0.21g | |
| Conjugated Linoleic Acid (CLAs) | --g | |
| i-Octadecadienoic Acid (18:2 mixed isomers) | --g | |
| undifferentiated-Octadecatrienoic | 0.08g | |
| Octadecatrienoic Acid (mixed isomers) | --g | |
| Parinaric Acid (18:4) | 0.057g | |
| Eicosatrienoic Acid (20:3) | 0.034g | |
| Eicosatetraenoic Acid 20:4 | 0.069g | |
| Heneicosapentaenoic Acid 21:5 | --g | |
| 22:4 | 0.008g | |
| Trans Fats | ||
| Trans-Polyenoic Fats | --g | |
| Trans-Monoenoic Fats | --g | |
| trans-Palmitoleic Acid (16:1 trans) | --g | |
| trans-Oleic Acid (18:1 trans) | --g | |
| trans-Docosenoic Acid (22:1 trans) | --g | |
| trans-Octadecadienoic Acid (18:2 trans) | --g | |
| trans-trans-Octadecadienoic Acid (18:2 trans trans) | --g | |
| Phytosterols (Plant Sterols) | ||
| Total Phytosterols | --g | |
| Stigmasterol | --g | |
| Campesterol | --g | |
| Beta-sitosterol | --g | |
| Amino Acids | ||
| -- = missing data | %RDI | |
| Weight | 381g | |
| Essential Amino Acids | ||
| Histidine | 1425mg | 204% |
| Isoleucine | 2873mg | 205% |
| Leucine | 5086mg | 186% |
| Lysine | 5947mg | 283% |
| Methionine | 2134mg | 293% |
| Phenylalanine | 2377mg | 272% |
| Threonine | 2739mg | 261% |
| Tryptophan | 751mg | 268% |
| Valine | 3048mg | 167% |
| Conditionally Essential Amino Acids | ||
| Arginine | 4187mg | |
| Cystine | 697mg | 243% |
| Glycine | 2995mg | |
| Proline | 2282mg | |
| Tyrosine | 2240mg | 256% |
| Non-Essential Amino Acids | ||
| Alanine | 3612mg | |
| Aspartic acid | 6469mg | |
| Betaine | --mg | |
| Glutamic acid | 9959mg | |
| Hydroxyproline | --mg | |
| Serine | 2713mg | |