Saturday, December 20

    Fish, flatfish (flounder and sole species), cooked, dry heat

    Nutritional value of Fish, flatfish (flounder and sole species), cooked, dry heat
    Serving Size:1 fillet, 127 g

    Calories 109 Kcal. Calories from Fat 27.09 Kcal.

     

    Proximity Amount % DV
    Water 103.01 g N/D
    Energy 109 Kcal N/D
    Energy 460 kJ N/D
    Protein 19.35 g 38.70%
    Total Fat (lipid) 3.01 g 8.60%
    Ash 1.89 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 32 mg 3.20%
    Iron, Fe 0.29 mg 3.63%
    Magnesium, Mg 28 mg 6.67%
    Phosphorus, P 392 mg 56.00%
    Potassium, K 250 mg 5.32%
    Sodium, Na 461 mg 30.73%
    Zinc, Zn 0.5 mg 4.55%
    Copper, Cu 0.029 mg 3.22%
    Manganese, Mn 0.022 mg 0.96%
    Selenium, Se 41.4 µg 75.27%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.033 mg 2.75%
    Vitamin B2 (Riboflavin) 0.032 mg 2.46%
    Vitamin B3 (Niacin) 1.623 mg 10.14%
    Vitamin B5 (Pantothenic acid) 0.288 mg 5.76%
    Vitamin B6 (Pyridoxine) 0.146 mg 11.23%
    Vitamin B9 (Folate) 8 µg 2.00%
    Folate, food 8 µg N/D
    Folate, DEF 8 µg N/D
    Choline 101.5 mg 18.45%
    Vitamin B-12 (Cobalamine) 1.66 µg 69.17%
    Fat soluble Vitamins
    Vitamin A, RAE 15 µg 2.14%
    Vitamin A, IU 47 IU N/D
    Retinol 15 µg N/D
    Vitamin E (alpha-tocopherol) 0.98 mg 6.53%
    Tocopherol, beta 0.03 mg N/D
    Tocopherol, gamma 0.01 mg N/D
    Tocopherol, delta 0.41 mg N/D
    Vitamin D (D2 + D3) 4.4 µg N/D
    Vitamin D3 (cholecalciferol) 4.4 µg N/D
    Vitamin D 177 IU N/D
    Vitamin K (phylloquinone) 0.1 µg 0.08%

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.688 g N/D
    capric acid 10:00 (decanoic acid) 0.005 g N/D
    Lauric acid (dodecanoic acid) 12:00 0.01 g N/D
    Myristic acid  14:00(Tetradecanoic acid) 0.135 g N/D
    pentadecanoic acid (15:00) 0.01 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.439 g N/D
    Margaric acid (heptadecanoic acid) 17:00 0.005 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.083 g N/D
    Arachidic acid 20:00 (Eicosanoic acid) 0.001 g N/D
    Lignoceric acid (tetracosanoic acid) 24:00 0.001 g N/D
    Fatty acids, total monounsaturated 0.834 g N/D
    Palmitoleic acid 16:1 (hexadecenoic acid) 0.141 g N/D
    Heptadecenoic acid 17:1 0.042 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.558 g N/D
    Gadoleic acid 20:1 (eicosenoic acid) 0.093 g N/D
    Erucic acid 22:1 (docosenoic acid) 0.001 g N/D
    Fatty acids, total polyunsaturated 0.583 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.07 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.027 g N/D
    18:04 0.019 g N/D
    20:2 n-6 c,c 0.008 g N/D
    20:3 undifferentiated 0.011 g N/D
    20:4 undifferentiated 0.023 g N/D
    20:5 n-3 (EPA) 0.213 g N/D
    22:04 0.003 g N/D
    22:5 n-3 (DPA) 0.043 g N/D
    22:6 n-3 (DHA) 0.168 g N/D
    Fatty acids, total trans 0.018 g N/D
    Cholesterol 71 mg N/D

     
    Amino acids Amount % DV
    Tryptophan 0.25 g 56.82%
    Threonine 0.913 g 51.88%
    Isoleucine 0.958 g 57.30%
    Leucine 1.695 g 45.86%
    Lysine 1.982 g 59.27%
    Methionine 0.711 g N/D
    Cystine 0.232 g N/D
    Phenylalanine 0.792 g N/D
    Tyrosine 0.747 g N/D
    Valine 1.016 g 48.11%
    Arginine 1.396 g N/D
    Histidine 0.475 g 38.56%
    Alanine 1.204 g N/D
    Aspartic acid 2.156 g N/D
    Glutamic acid 3.32 g N/D
    Glycine 0.998 g N/D
    Proline 0.761 g N/D
    Serine 0.904 g N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.