Mutton, Corn, and Squash Stew

Stew, mutton, corn, squash (Navajo)

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 serving (303g)

Amount per serving

Calories

312

% Daily Value *

Total Fat 13.2g

17%

Saturated Fat 5.3g

26%

Trans Fat

Cholesterol 130mg

43%

Sodium 148mg

6%

Total Carbohydrate 22g

8%

Dietary Fiber 5.2g

18%

Total Sugars 1.8g

Protein 26.1g

Vitamin D

Calcium 115mg

9%

Iron 4mg

20%

Potassium 603mg

13%

*

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

0%

0 mg

Thiamin

8%

0.09 mg

Riboflavin

26%

0.33 mg

Niacin

38%

6.06 mg

Pantothenic Acid

16%

0.82 mg

Vitamin B6

19%

0.33 mg

Folate

54.5 mcg

Folic Acid

Food Folate

54.5 mcg

Fortified Folate

Choline

Betaine

Vitamin B12

146%

3.51 mcg

Added Vitamin B12

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

Alpha Carotene

Beta Cryptoxanthin

Vitamin A IU

0%

0 IU

Lycophene

Lutein and Zeaxanthin

Vitamin E

7%

1.12 mg

Added Vitamin E

Beta Tocopherol

0 mg

Gamma Tocopherol

0 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

5%

5.45 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

9%

115 mg

Iron

20%

3.67 mg

Magnesium

15%

63.6 mg

Phosphorus

27%

336 mg

Potassium

13%

603 mg

Sodium

6%

148 mg

Zinc

52%

5.67 mg

Copper

21%

0.19 mg

Manganese

11%

0.26 mg

Selenium

46%

25.5 mcg

Fluoride

Iodine

Fat

17%

13.2 g

Saturated Fat

26%

5.26 g

Butyric Acid

Caproic Acid

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.25 g

Pentadecylic Acid

0.05 g

Palmitic Acid

2.63 g

Margaric Acid

0.18 g

Stearic Acid

2.1 g

Arachidic Acid

0.02 g

Behenic Acid

0.02 g

Lignoceric Acid

Monounsaturated Fat

5.3 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.21 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0.09 g

Octadec-9-enoic Acid

4.97 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.03 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

1.16 g

9,12-octadecadienoic Acid

0.94 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.19 g

Alpha Linolenic Acid (ALA)

0.16 g

Gamma Linolenic Acid (GLA)

0.02 g

Punicinic Acid

Paranaric Acid

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0.03 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

Docosahexanoic Acid (DHA)

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

43%

130 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

52%

26.1 g

Tryptophan

0.17 g

Threonine

0.93 g

Isoleucine

1.02 g

Leucine

2.05 g

Lysine

1.7 g

Methionine

0.64 g

Cystine

0.27 g

Phenylalanine

1 g

Tyrosine

0.71 g

Valine

1.17 g

Arginine

1.42 g

Histidine

0.66 g

Alanine

1.67 g

Aspartic Acid

2.06 g

Glutamic Acid

3.76 g

Glycine

1.68 g

Proline

1.44 g

Serine

0.95 g

Hydroxyproline

Carbohydrates

8%

22 g

Fibre

18%

5.15 g

Soluble Fibre

Insoluble Fibre

Sugar

1.85 g

Added Sugar

Sucrose

0.76 g

Glucose

0.55 g

Fructose

0.55 g

Lactose

0 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

Starch

Calories

312 kcal

Water

231 g

Ash

11 g

Theobromine

Caffeine

Alcohol

Serving Sizes

  • 1 serving (303g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Selenium
  • Good source of Pantothenic Acid
  • Good source of Vitamin B6
  • Good source of Iron
  • Good source of Magnesium
  • 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

Essential Amino Acids

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

Protein Quality Score: 100%

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.

100g of Mutton, Corn, and Squash Stew contains 8.6g of protein, which is about the same as 1.4 eggs, 0.3 chicken breasts, or 0.6 cups (167g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 16.9g per 1 serving

High in Fiber.


Profile of Fat in Item

Types of Fats

High in Saturated Fat.


High in Cholesterol.

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