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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.