15-Minute Steamed Cod with Bok Choy — Nutrition Profile
Serving: 1.00 serving (165.00 g)
BASIC MACRONUTRIENTS AND CALORIES
| Nutrient | Amount | DV% |
|---|---|---|
| Protein | 12.89 g | |
| Carbohydrates | 34.45 g | |
| Fat - Total | 12.99 g | |
| Dietary Fiber | 5.77 g | 21% |
| Calories | 296.19 |
MACRONUTRIENT AND CALORIE DETAIL
| Nutrient | Amount | DV% |
|---|---|---|
| Total Sugars | 3.01 g | |
| Monosaccharides | 1.75 g | |
| Disaccharides | 0.00 g | |
| Soluble Fiber | 2.07 g | |
| Insoluble Fiber | 3.86 g | |
| Other Carbohydrates | 25.55 g | |
| Monounsaturated Fat | 7.44 g | |
| Polyunsaturated Fat | 1.71 g | |
| Saturated Fat | 2.69 g | |
| Trans Fat | 0.00 g | |
| Calories from fat | 116.91 | |
| Calories from saturated fat | 24.18 | |
| Cholesterol | 211.50 mg | |
| Water | 102.14 g |
MICRONUTRIENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Vitamin - B1 | 0.23 mg | 19% |
| Vitamin - B2 | 0.39 mg | 30% |
| Vitamin - B3 (Niacin Equivalents) | 4.54 mg | |
| Vitamin B6 | 0.27 mg | 16% |
| Vitamin B12 | 0.40 mcg | 17% |
| Biotin | 12.70 mcg | 42% |
| Choline | -- mg | |
| Folate | 63.06 mcg | 16% |
| Pantothenic Acid | 1.21 mg | 24% |
| Vitamin C | 10.06 mg | 13% |
| Vitamin A International Units (IU) | 741.86 IU | 25% |
| Vitamin A mcg Retinol Activity Equivalents (RAE) | 137.43 mcg (RAE) | |
| Retinol mcg Retinol Equivalents (RE) | 95.00 mcg (RE) | |
| Carotenoid mcg Retinol Equivalents (RE) | 42.43 mcg (RE) | |
| Beta Carotene | 250.49 mcg | |
| Vitamin D International Units (IU) | 26.00 IU | 7% |
| Vitamin D mcg | 0.65 mcg | |
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 2.09 mg (ATE) | 14% |
| Vitamin E International Units (IU) | 3.11 IU | |
| Vitamin E mg | 2.34 mg | |
| Vitamin K | 27.73 mcg | 31% |
Minerals
| Nutrient | Amount | DV% |
|---|---|---|
| Boron | 1.52 mcg | |
| Calcium | 55.04 mg | 6% |
| Chloride | 107.30 mg | |
| Chromium | 2.28 mcg | 7% |
| Copper | 0.25 mg | 28% |
| Fluoride | -- mg | |
| Iodine | 26.50 mcg | 18% |
| Iron | 2.80 mg | 16% |
| Magnesium | 70.98 mg | 17% |
| Manganese | 1.65 mg | 72% |
| Molybdenum | 10.78 mcg | 24% |
| Phosphorus | 263.46 mg | 38% |
| Potassium | 378.71 mg | 8% |
| Selenium | 15.81 mcg | 29% |
| Sodium | 441.96 mg | 29% |
| Zinc | 1.90 mg | 17% |
INDIVIDUAL FATTY ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Omega-3 Fatty Acids | 0.10 g | 4% |
| Omega-6 Fatty Acids | 1.27 g | |
| 14:1 Myristoleic | 0.00 g | |
| 15:1 Pentadecenoic | 0.00 g | |
| 16:1 Palmitoleic | 0.25 g | |
| 17:1 Heptadecenoic | 0.00 g | |
| 18:1 Oleic | 7.14 g | |
| 20:1 Eicosenoic | 0.01 g | |
| 22:1 Erucic | 0.00 g | |
| 24:1 Nervonic | 0.00 g | |
| 18:2 Linoleic | 1.50 g | |
| 18:3 Linolenic | 0.09 g | |
| 18:4 Stearidonic | 0.00 g | |
| 20:3 Eicosatrienoic | 0.00 g | |
| 20:4 Arachidonic | 0.07 g | |
| 20:5 Eicosapentaenoic (EPA) | 0.00 g | |
| 22:5 Docosapentaenoic (DPA) | 0.00 g | |
| 22:6 Docosahexaenoic (DHA) | 0.02 g | |
| 4:0 Butyric | 0.00 g | |
| 6:0 Caproic | 0.00 g | |
| 8:0 Caprylic | 0.01 g | |
| 10:0 Capric | 0.00 g | |
| 12:0 Lauric | 0.00 g | |
| 14:0 Myristic | 0.00 g | |
| 15:0 Pentadecanoic | 0.00 g | |
| 16:0 Palmitic | 0.89 g | |
| 17:0 Margaric | 0.00 g | |
| 18:0 Stearic | 0.20 g | |
| 20:0 Arachidic | 0.00 g | |
| 22:0 Behenate | 0.00 g | |
| 24:0 Lignoceric | 0.00 g |
INDIVIDUAL AMINO ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Alanine | 0.36 g | |
| Arginine | 0.39 g | |
| Aspartate | 0.69 g | |
| Cysteine | 0.15 g | 58% |
| Glutamate | 0.97 g | |
| Glycine | 0.22 g | |
| Histidine | 0.16 g | 18% |
| Isoleucine | 0.35 g | 28% |
| Leucine | 0.55 g | 20% |
| Lysine | 0.47 g | 18% |
| Methionine | 0.20 g | 30% |
| Phenylalanine | 0.34 g | 38% |
| Proline | 0.26 g | |
| Serine | 0.48 g | |
| Threonine | 0.31 g | 32% |
| Tryptophan | 0.08 g | 31% |
| Tyrosine | 0.26 g | 36% |
| Valine | 0.39 g | 23% |
OTHER COMPONENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Ash | 2.60 g | |
| Organic Acids | -- mg | |
| Acetic Acid | -- mg | |
| Citric Acid | -- mg | |
| Lactic Acid | -- mg | |
| Malic Acid | -- mg | |
| Taurine | -- mg | |
| Sugar Alcohols (Total) | -- g | |
| Glycerol | -- g | |
| Inositol | -- g | |
| Mannitol | -- g | |
| Sorbitol | -- g | |
| Xylitol | -- g | |
| Artificial Sweeteners (Total) | -- mg | |
| Aspartame | -- mg | |
| Saccharin | -- mg | |
| Alcohol | 0.00 g | |
| Caffeine | 0.00 mg |
Basic Components
| Nutrient | Amount | DV% |
|---|---|---|
| calories | 296.19 | |
| calories from fat | 116.91 | |
| calories from saturated fat | 24.18 | |
| protein | 12.89 g | |
| carbohydrates | 34.45 g | |
| dietary fiber | 5.77 g | 23.08% |
| soluble fiber | 2.07 g | |
| insoluble fiber | 3.86 g | |
| sugar - total | 3.01 g | |
| monosaccharides | 1.75 g | |
| disaccharides | 0.00 g | |
| other carbs | 25.55 g | |
| fat - total | 12.99 g | |
| saturated fat | 2.69 g | |
| mono fat | 7.44 g | |
| poly fat | 1.71 g | |
| trans fatty acids | 0.00 g | |
| cholesterol | 211.50 mg | |
| water | 102.14 g | |
| ash | 2.60 g |
Vitamins
| Nutrient | Amount | DV% |
|---|---|---|
| vitamin A IU | 741.86 IU | 14.84% |
| vitamin A RAE | 137.43 RAE | |
| A - carotenoid | 42.43 RE | 0.57% |
| A - retinol | 95.00 RE | |
| A - beta carotene | 250.49 mcg | |
| thiamin - B1 | 0.23 mg | 15.33% |
| riboflavin - B2 | 0.39 mg | 22.94% |
| niacin - B3 | 3.22 mg | 16.1% |
| niacin equiv | 4.54 mg | |
| vitamin B6 | 0.27 mg | 13.5% |
| vitamin B12 | 0.40 mcg | 6.67% |
| biotin | 12.70 mcg | 4.23% |
| vitamin C | 10.06 mg | 16.77% |
| vitamin D IU | 26.00 IU | 6.5% |
| vitamin D mcg | 0.65 mcg | |
| vitamin E alpha equiv | 2.09 mg | 10.45% |
| vitamin E IU | 3.11 IU | |
| vitamin E mg | 2.34 mg | |
| folate | 63.06 mcg | 15.77% |
| vitamin K | 27.73 mcg | 34.66% |
| pantothenic acid | 1.21 mg | 12.1% |
Saturated Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 4:0 butyric | 0.00 g | |
| 6:0 caproic | 0.00 g | |
| 8:0 caprylic | 0.01 g | |
| 10:0 capric | 0.00 g | |
| 12:0 lauric | 0.00 g | |
| 14:0 myristic | 0.00 g | |
| 15:0 pentadecanoic | 0.00 g | |
| 16:0 palmitic | 0.89 g | |
| 17:0 margaric | 0.00 g | |
| 18:0 stearic | 0.20 g | |
| 20:0 arachidic | 0.00 g | |
| 22:0 behenate | 0.00 g | |
| 24:0 lignoceric | 0.00 g |
Mono Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 14:1 myristol | 0.00 g | |
| 15:1 pentadecenoic | 0.00 g | |
| 16:1 palmitol | 0.25 g | |
| 17:1 heptadecenoic | 0.00 g | |
| 18:1 oleic | 7.14 g | |
| 20:1 eicosen | 0.01 g | |
| 22:1 erucic | 0.00 g | |
| 24:1 nervonic | 0.00 g |
Poly Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 18:2 linoleic | 1.50 g | |
| 18:3 linolenic | 0.09 g | |
| 18:4 stearidon | 0.00 g | |
| 20:3 eicosatrienoic | 0.00 g | |
| 20:4 arachidon | 0.07 g | |
| 20:5 EPA | 0.00 g | |
| 22:5 DPA | 0.00 g | |
| 22:6 DHA | 0.02 g |
Other Fats
| Nutrient | Amount | DV% |
|---|---|---|
| omega-3 fatty acids | 0.10 g | 4.17% |
| omega-6 fatty acids | 1.27 g |
Amino Acids
| Nutrient | Amount | DV% |
|---|---|---|
| alanine | 0.36 g | |
| arginine | 0.39 g | |
| aspartate | 0.69 g | |
| cystine | 0.15 g | 36.59% |
| glutamate | 0.97 g | |
| glycine | 0.22 g | |
| histidine | 0.16 g | 12.4% |
| isoleucine | 0.35 g | 30.43% |
| leucine | 0.55 g | 21.74% |
| lysine | 0.47 g | 20% |
| methionine | 0.20 g | 27.03% |
| phenylalanine | 0.34 g | 28.57% |
| proline | 0.26 g | |
| serine | 0.48 g | |
| threonine | 0.31 g | 25% |
| tryptophan | 0.08 g | 25% |
| tyrosine | 0.26 g | 26.8% |
| valine | 0.39 g | 26.53% |
Other
| Nutrient | Amount | DV% |
|---|---|---|
| alcohol | 0.00 g | |
| caffeine | 0.00 mg | |
| artif sweetener total | -- mg | |
| aspartame | -- mg | |
| saccharin | -- mg | |
| sugar alcohol | -- g | |
| glycerol | -- g | |
| inositol | -- g | |
| mannitol | -- g | |
| sorbitol | -- g | |
| xylitol | -- g | |
| organic acids | -- mg | |
| acetic acid | -- mg | |
| citric acid | -- mg | |
| lactic acid | -- mg | |
| malic acid | -- mg | |
| choline | -- mg | |
| taurine | -- mg |