Hash Nutrition

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Nutrition Facts

Serving Size

1 cup (236g)

Amount per serving

Calories

387

% Daily Value *

Total Fat 24.2g

31%

Saturated Fat 10.2g

51%

Trans Fat

Cholesterol 76mg

25%

Sodium 972mg

42%

Total Carbohydrate 21.9g

Dietary Fiber 2.6g

Total Sugars 0.8g

Protein 20.6g

Vitamin D 0 IU

Calcium 45mg

Iron 2mg

13%

Potassium 406mg

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

2.12 mg

Thiamin

14%

0.16 mg

Riboflavin

0.12 mg

Niacin

23%

3.71 mg

Pantothenic Acid

19%

0.95 mg

Vitamin B6

32%

0.55 mg

Folate

16.5 mcg

Folic Acid

0 mcg

Food Folate

16.5 mcg

Fortified Folate

16.5 mcg

Choline

36.8 mg

Betaine

—

Vitamin B12

40%

0.97 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0 mcg

Retinol

0 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

11.8 mcg

Vitamin E

0.09 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 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

4.25 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

44.8 mg

Iron

13%

2.36 mg

Magnesium

30.7 mg

Phosphorus

11%

132 mg

Potassium

406 mg

Sodium

42%

972 mg

Zinc

30%

3.3 mg

Copper

0 mg

Manganese

0.2 mg

Selenium

32%

17.7 mcg

Fluoride

—

Iodine

—

Fat

31%

24.2 g

Saturated Fat

51%

10.2 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.07 g

Lauric Acid

0.04 g

Tridecylic Acid

—

Myristic Acid

0.81 g

Pentadecylic Acid

—

Palmitic Acid

6.01 g

Margaric Acid

—

Stearic Acid

2.84 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

12.4 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

1.81 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

10.6 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.01 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.71 g

9,12-octadecadienoic Acid

0.55 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.15 g

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)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

25%

75.5 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

41%

20.6 g

Tryptophan

0.11 g

Threonine

0.53 g

Isoleucine

0.6 g

Leucine

1.01 g

Lysine

1.07 g

Methionine

0.32 g

Cystine

0.17 g

Phenylalanine

0.54 g

Tyrosine

0.44 g

Valine

0.68 g

Arginine

0.82 g

Histidine

0.4 g

Alanine

0.74 g

Aspartic Acid

1.61 g

Glutamic Acid

2.06 g

Glycine

0.74 g

Proline

0.61 g

Serine

0.54 g

Hydroxyproline

0.11 g

Carbohydrates

21.9 g

Fibre

2.6 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0.8 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

387 kcal

Water

166 g

Ash

3.54 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup (236 g)

Nutrient Sources ^‡

Excellent source of Vitamin B6
Excellent source of Vitamin B12
Excellent source of Sodium
Excellent source of Zinc
Excellent source of Selenium
Good source of Niacin
Good source of Pantothenic Acid

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
High Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

Shop for high-quality whey protein supplements at Transparent Labs.

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Essential Amino Acids

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

Protein Quality Score: 90% ^†

Limiting Amino Acid: Tryptophan

Some foods that are a good source of Tryptophan include chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Hash contains 8.7g of protein, which is about the same as 1.5 eggs, 0.3 chicken breasts, or 0.6 cups (170g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

19.3g per 1 cup

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

High in Cholesterol.

Hash

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡