Fish, flatfish (flounder and sole species), raw

Nutritional value of Fish, flatfish (flounder and sole species), raw

Serving Size:1 fillet, 163 g

Calories 114 Kcal. Calories from Fat 28.35 Kcal.

Proximity	Amount	% DV
Water	137.95 g	N/D
Energy	114 Kcal	N/D
Energy	479 kJ	N/D
Protein	20.23 g	40.46%
Total Fat (lipid)	3.15 g	9.00%
Ash	1.99 g	N/D

Minerals	Amount	% DV
Calcium, Ca	34 mg	3.40%
Iron, Fe	0.29 mg	3.63%
Magnesium, Mg	29 mg	6.90%
Phosphorus, P	411 mg	58.71%
Potassium, K	261 mg	5.55%
Sodium, Na	482 mg	32.13%
Zinc, Zn	0.52 mg	4.73%
Copper, Cu	0.031 mg	3.44%
Manganese, Mn	0.023 mg	1.00%
Selenium, Se	43.4 µg	78.91%

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.036 mg	3.00%
Vitamin B2 (Riboflavin)	0.033 mg	2.54%
Vitamin B3 (Niacin)	1.695 mg	10.59%
Vitamin B5 (Pantothenic acid)	0.302 mg	6.04%
Vitamin B6 (Pyridoxine)	0.16 mg	12.31%
Vitamin B9 (Folate)	8 µg	2.00%
Folate, food	8 µg	N/D
Folate, DEF	8 µg	N/D
Choline	106 mg	19.27%
Vitamin B-12 (Cobalamine)	1.84 µg	76.67%
Fat soluble Vitamins
Vitamin A, RAE	16 µg	2.29%
Vitamin A, IU	54 IU	N/D
Retinol	16 µg	N/D
Vitamin E (alpha-tocopherol)	1.03 mg	6.87%
Tocopherol, beta	0.02 mg	N/D
Tocopherol, gamma	0.02 mg	N/D
Tocopherol, delta	0.42 mg	N/D
Vitamin D (D2 + D3)	4.6 µg	N/D
Vitamin D3 (cholecalciferol)	4.6 µg	N/D
Vitamin D	184 IU	N/D
Vitamin K (phylloquinone)	0.2 µg	0.17%

Lipids	Amount	% DV
Fatty acids, total saturated	0.719 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)	0.142 g	N/D
pentadecanoic acid (15:00)	0.011 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.46 g	N/D
Margaric acid (heptadecanoic acid) 17:00	0.005 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.086 g	N/D
Arachidic acid 20:00 (Eicosanoic acid)	0.002 g	N/D
Lignoceric acid (tetracosanoic acid) 24:00	0.002 g	N/D
Fatty acids, total monounsaturated	0.872 g	N/D
16:1 undifferentiated	0.147 g	N/D
16:1 c	0.143 g	N/D
16:1 t	0.003 g	N/D
17:01	0.044 g	N/D
18:1 undifferentiated	0.584 g	N/D
18:1 c	0.571 g	N/D
18:1 t	0.011 g	N/D
20:01	0.098 g	N/D
22:1 undifferentiated	0.002 g	N/D
22:1 t	0.002 g	N/D
Fatty acids, total polyunsaturated	0.61 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.073 g	N/D
18:2 n-6 c,c	0.07 g	N/D
18:2 t not further defined	0.002 g	N/D
18:3 undifferentiated	0.028 g	N/D
18:3 n-3 c,c,c (ALA)	0.028 g	N/D
18:3 n-6 c,c,c	0.002 g	N/D
18:04	0.02 g	N/D
20:2 n-6 c,c	0.008 g	N/D
20:3 undifferentiated	0.011 g	N/D
20:3 n-6	0.003 g	N/D
20:4 undifferentiated	0.024 g	N/D
20:5 n-3 (EPA)	0.223 g	N/D
22:04	0.002 g	N/D
22:5 n-3 (DPA)	0.046 g	N/D
22:6 n-3 (DHA)	0.176 g	N/D
Fatty acids, total trans	0.018 g	N/D
Fatty acids, total trans-monoenoic	0.016 g	N/D
Cholesterol	73 mg	N/D

Amino acids	Amount	% DV
Tryptophan	0.262 g	59.55%
Threonine	0.954 g	54.20%
Isoleucine	1.001 g	59.87%
Leucine	1.772 g	47.94%
Lysine	2.07 g	61.90%
Methionine	0.742 g	N/D
Cystine	0.243 g	N/D
Phenylalanine	0.828 g	N/D
Tyrosine	0.781 g	N/D
Valine	1.061 g	50.24%
Arginine	1.459 g	N/D
Histidine	0.496 g	40.26%
Alanine	1.257 g	N/D
Aspartic acid	2.253 g	N/D
Glutamic acid	3.467 g	N/D
Glycine	1.043 g	N/D
Proline	0.794 g	N/D
Serine	0.944 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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