Saturday, January 25

    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.