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Swordfish With Chinese Plum Sauce - Recipe and Nutrition Facts
82

Swordfish With Chinese Plum Sauce Recipe

Swordfish With Chinese Plum Sauce has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12, Vitamin D and Niacin.

The food contains 18.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 28.5 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.

It a good source of Vitamin B6 and Vitamin B12.

It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Chinese cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Swordfish With Chinese Plum Sauce has been given a composite ranking of 82, and on a regular basis.

Calorie Breakdown

 Calories from Protein41%
 Calories from Fat32%
 Calories from Carbs27%

Why this is good for you

  • Very high in Protein

Why this is bad for you

  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A88.7 IU1.8%Mid 40%Average
Retinol24 mcg
Vitamin C2.5 mg4.1%Mid 40%Average
Vitamin D372.1 IU93%Top 10%Very High
Thiamin0 mg
Riboflavin0 mg
Niacin5.4 mg27%Top 10%Very High
Vitamin B60.49 mg24.5%Top 10%Very High
Folate5.4 mcg1.3%Bottom 30%Low
Folic Acid0 mcg
Vitamin B120.98 mcg16.3%Top 10%Very High
Pantothenic Acid0.49 mg4.9%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium8.8 mg0.9%Bottom 30%Low
Iron0.49 mg2.7%Mid 40%Average
Magnesium26 mg6.5%Top 30%High
Phosphorus184.3 mg18.4%Top 30%High
Potassium344.6 mg9.8%Top 10%Very High
Sodium325 mg13.5%Top 30%High
Zinc0.49 mg3.3%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium39.7 mcg56.7%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.1 g3%Mid 40%Average
Dietary Fiber0.34 g1.4%Bottom 30%Low
Starch0 g
Sugars0.2 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein14 g27.9%Top 30%High
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine1.5 mg
Methionine0.5 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine0.5 mg
Arginine1 mg
Histidine0.5 mg
Alanine1 mg
Aspartic Acid1.5 mg
Glutamic Acid2 mg
Glycine0.5 mg
Proline0 mg
Serine0.5 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.9 g7.5%Mid 40%Average
Saturated Fat0.98 g4.9%Mid 40%Average
Monounsaturated Fat2.9 g
Polyunsaturated Fat1.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water70.1 g
Ash2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 283 Calories from Fat 89

% Daily Value *

Total Fat 9.9 g 15.2%

Saturated Fat 2 g 10%

Trans Fat

Cholesterol 53 mg 17.7%

Sodium 663 mg 27.6%

Total Carbohydrates 18.5 g 6.2%

Dietary Fiber 0.7 g2.8%

Sugars 0.5 g

Protein 28.5 g 57%

Vitamin A 3.6% Vitamin C 8.3%

Calcium 1.8% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/swordfish-with-chinese-plum-sauce-274751 Embed Table:

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