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Haddock with chopped spinach

Haddock with chopped spinach (diet frozen meal)

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Nutrition Facts

Serving Size

1 meal (9 oz) (255g)

Amount per serving

Calories

196

% Daily Value *

Total Fat 6.2g

Saturated Fat 2.9g

Trans Fat

Cholesterol 71mg

Sodium 484mg

Total Carbohydrate 11.1g

Dietary Fiber 1g

Total Sugars

Protein 23.1g

Vitamin D

Calcium 227mg

Iron 2mg

Potassium 599mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
2%
2.04 mg
Thiamin
10%
0.12 mg
Riboflavin
26%
0.34 mg
Niacin
25%
4.03 mg
Pantothenic Acid
Vitamin B6
23%
0.39 mg
Folate
51 mcg
Folic Acid
2.55 mcg
Food Folate
51 mcg
Fortified Folate
53.5 mcg
Choline
16%
88.2 mg
Betaine
Vitamin B12
90%
2.17 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
18%
163 mcg
Retinol
51 mcg
Beta Carotene
1330 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
Lycophene
0 mcg
Lutein and Zeaxanthin
2370 mcg
Vitamin E
7%
1.05 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0.51 mcg
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
87%
104 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
17%
227 mg
Iron
8%
1.5 mg
Magnesium
15%
63.7 mg
Phosphorus
32%
400 mg
Potassium
13%
599 mg
Sodium
21%
484 mg
Zinc
12%
1.3 mg
Copper
22%
0.19 mg
Manganese
Selenium
61%
33.4 mcg
Fluoride
Iodine

Fat
8%
6.22 g
Saturated Fat
15%
2.94 g
Butyric Acid
0.16 g
Caproic Acid
0.1 g
Caprylic Acid
0.06 g
Capric Acid
0.13 g
Lauric Acid
0.13 g
Tridecylic Acid
Myristic Acid
0.39 g
Pentadecylic Acid
Palmitic Acid
1.34 g
Margaric Acid
Stearic Acid
0.59 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
1.7 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
0.01 g
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
1.01 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 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0.04 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0.01 g
Docosahexanoic Acid (DHA)
0.09 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
24%
71.4 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
46%
23.1 g
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Cystine
Phenylalanine
Tyrosine
Valine
Arginine
Histidine
Alanine
Aspartic Acid
Glutamic Acid
Glycine
Proline
Serine
Hydroxyproline

Carbohydrates
4%
11.1 g
Fibre
4%
1.02 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
196 kcal
Water
212 g
Ash
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 meal (9 oz) (255 g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin K
  • Excellent source of Phosphorus
  • Excellent source of Selenium
  • Good source of Vitamin B6
  • Good source of Choline
  • Good source of Vitamin A
  • Good source of Calcium
  • Good source of Magnesium
  • Good source of Sodium
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

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

100g of Haddock with chopped spinach contains 9.1g of protein, which is about the same as 1.5 eggs, 0.3 chicken breasts, or 0.6 cups (176g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 10.1g per 1 meal (9 oz)

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Zero Trans Fat.

High in Cholesterol.

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