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

    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.
     

    Source:
    https://ndb.nal.usda.gov/

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