Flounder with chopped broccoli

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 meal (12.4 oz) (351g)

Amount per serving

Calories

218

% Daily Value *

Total Fat 5.8g

7%

Saturated Fat 2.4g

12%

Trans Fat

Cholesterol 67mg

22%

Sodium 572mg

25%

Total Carbohydrate 19g

7%

Dietary Fiber 3.2g

11%

Total Sugars

Protein 22.9g

Vitamin D

Calcium 249mg

19%

Iron 1mg

6%

Potassium 660mg

14%

*

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.

Detailed Nutrient Information

Vitamin C

60%

54.4 mg

Thiamin

14%

0.17 mg

Riboflavin

31%

0.4 mg

Niacin

14%

2.18 mg

Pantothenic Acid

Vitamin B6

19%

0.33 mg

Folate

105 mcg

Folic Acid

3.51 mcg

Food Folate

102 mcg

Fortified Folate

109 mcg

Choline

24%

130 mg

Betaine

Vitamin B12

72%

1.72 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

11%

102 mcg

Retinol

35.1 mcg

Beta Carotene

793 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

906 mcg

Vitamin E

14%

2.07 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

3.51 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

99%

119 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

19%

249 mg

Iron

6%

1.09 mg

Magnesium

13%

56.2 mg

Phosphorus

42%

519 mg

Potassium

14%

660 mg

Sodium

25%

572 mg

Zinc

13%

1.47 mg

Copper

12%

0.11 mg

Manganese

Selenium

73%

40 mcg

Fluoride

Iodine

Fat

7%

5.76 g

Saturated Fat

12%

2.38 g

Butyric Acid

0.1 g

Caproic Acid

0.06 g

Caprylic Acid

0.04 g

Capric Acid

0.08 g

Lauric Acid

0.09 g

Tridecylic Acid

Myristic Acid

0.36 g

Pentadecylic Acid

Palmitic Acid

1.18 g

Margaric Acid

Stearic Acid

0.43 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

1.46 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.08 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.81 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0.01 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.17 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.04 g

Docosahexanoic Acid (DHA)

0.13 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

22%

66.7 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

46%

22.9 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

7%

19 g

Fibre

11%

3.16 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

218 kcal

Water

299 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 meal (12.4 oz) (351g)

Nutrient Sources

  • Excellent source of Vitamin C
  • Excellent source of Riboflavin
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin K
  • Excellent source of Phosphorus
  • Excellent source of Sodium
  • Excellent source of Selenium
  • Good source of Vitamin B6
  • Good source of Choline
  • Good source of Calcium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate Fat
  • Moderate Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

100g of Flounder with chopped broccoli contains 6.5g of protein, which is about the same as 1.1 eggs, 0.2 chicken breasts, or 0.5 cups (127g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 15.8g per 1 meal (12.4 oz)

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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