Amount per 100 g
- Energy (calories): 197 kcal 9%
- Protein: 22.88 g 42%
- Fat: 5.16 g Why gray? Help 11%
- Carbohydrates: 13.1 g 5%
Calorie breakdown
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- Protein: 49% 97 kcal
- Fat: 23% 46 kcal
- Carbohydrates: 27% 54 kcal
Omega 6 : Omega 3
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1:1 20:1
General
Energy
197 kcal
9%
Water
56.95 g
2%
Carbohydrates
Carbohydrate
13.1 g
5%
Fiber
0.6 g
2%
Sugars, total
1.17 g
Starch
~
Lipids
Total lipid (fat)
5.16 g
11%
Total polyunsaturated
1.377 g
Omega 3 (n-3)
~
-
Omega 6 (n-6)
~
-
Total monounsaturated
1.92 g
Total saturated
1.163 g
as low as possible
Total trans
~
-
Cholesterol
51 mg
as low as possible
Protein + aminoacids
Protein
22.88 g
42%
Tryptophan
0.259 g
81%
Threonine
0.975 g
76%
Isoleucine
1.041 g
86%
Leucine
1.845 g
69%
Lysine
1.971 g
81%
Methionine + Cystine
0.916 g
75%
Methionine
0.652 g
Cystine
0.264 g
Phenylalanine + Tyrosine
1.692 g
80%
Phenylalanine
0.92 g
Tyrosine
0.772 g
Valine
1.168 g
76%
Vitamins
Vitamin C
0 mg
0%
Folate, total
20 µg
Folate, DFE
30 µg DFE
8%
Vitamin B-1 (Thiamin)
0.157 mg
14%
Vitamin B-2 (Riboflavin)
0.149 mg
14%
Vitamin B-3 (Niacin)
3.678 mg
26%
Vitamin B-5 (Pantothenic acid)
0.809 mg
16%
Vitamin B-6
0.367 mg
28%
Vitamin B-12 (Cobalamin)
1.37 µg
57%
Vitamin A
252 IU
11%
Vitamin E
0.99 mg
7%
Vitamin D
30 IU
5%
Vitamin K
0.8 µg
1%
Isoflavones, total
~
Minerals
Calcium, Ca
65 mg
7%
Magnesium, Mg
55 mg
18%
Phosphorus, P
240 mg
34%
Iron, Fe
1.62 mg
9%
Potassium, K
200 mg
4%
Sodium, Na
390 mg
26%
Zinc, Zn
0.65 mg
8%
Copper, Cu
0.068 mg
8%
Selenium, Se
41 µg
75%
Manganese, Mn
0.156 mg
9%
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.
Ray comparison
| Product | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Ray · coated · baked or broiled · fat not added in cooking | 197 kcal | 22.88 g | 13.1 g | 5.16 g |
| Ray · baked or broiled · fat not added in cooking | 164 kcal | 26.43 g | 0.1 g | 5.68 g |
| Ray · coated · baked or broiled · fat added in cooking | 238 kcal | 21.88 g | 12.52 g | 10.54 g |
| Ray · baked or broiled · fat added in cooking | 192 kcal | 25.67 g | 0.1 g | 9.2 g |
| Ray · coated · fried | 252 kcal | 20.63 g | 9.73 g | 14 g |
| Ray · cooked · NS as to cooking method | 192 kcal | 25.67 g | 0.1 g | 9.2 g |
| Ray · steamed or poached | 163 kcal | 26.38 g | 0 g | 5.67 g |
| Mollusks · clam · coated · baked or broiled · fat not added in cooking | 150 kcal | 16.3 g | 16.17 g | 1.65 g |
| Fish · croaker · coated · baked or broiled · fat not added in cooking | 171 kcal | 19.76 g | 13.1 g | 3.85 g |
| Fish · herring · coated · baked or broiled · fat not added in cooking | 224 kcal | 19.93 g | 13.1 g | 9.58 g |
| Fish · swordfish · coated · baked or broiled · fat not added in cooking | 211 kcal | 21.6 g | 13.1 g | 7.24 g |
* Nutritional values per 100 g of product