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.
Calories from Protein | 41% | |
Calories from Fat | 32% | |
Calories from Carbs | 27% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 88.7 IU | 1.8% | Mid 40% | Average |
Retinol | 24 mcg | |||
Vitamin C | 2.5 mg | 4.1% | Mid 40% | Average |
Vitamin D | 372.1 IU | 93% | Top 10% | Very High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 5.4 mg | 27% | Top 10% | Very High |
Vitamin B6 | 0.49 mg | 24.5% | Top 10% | Very High |
Folate | 5.4 mcg | 1.3% | Bottom 30% | Low |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.98 mcg | 16.3% | Top 10% | Very High |
Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 8.8 mg | 0.9% | Bottom 30% | Low |
Iron | 0.49 mg | 2.7% | Mid 40% | Average |
Magnesium | 26 mg | 6.5% | Top 30% | High |
Phosphorus | 184.3 mg | 18.4% | Top 30% | High |
Potassium | 344.6 mg | 9.8% | Top 10% | Very High |
Sodium | 325 mg | 13.5% | Top 30% | High |
Zinc | 0.49 mg | 3.3% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 39.7 mcg | 56.7% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 9.1 g | 3% | Mid 40% | Average |
Dietary Fiber | 0.34 g | 1.4% | Bottom 30% | Low |
Starch | 0 g | |||
Sugars | 0.2 g | |||
Sucrose | 0 mg | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 14 g | 27.9% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.5 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 1.5 mg | |||
Methionine | 0.5 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0.5 mg | |||
Valine | 0.5 mg | |||
Arginine | 1 mg | |||
Histidine | 0.5 mg | |||
Alanine | 1 mg | |||
Aspartic Acid | 1.5 mg | |||
Glutamic Acid | 2 mg | |||
Glycine | 0.5 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.9 g | 7.5% | Mid 40% | Average |
Saturated Fat | 0.98 g | 4.9% | Mid 40% | Average |
Monounsaturated Fat | 2.9 g | |||
Polyunsaturated Fat | 1.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 70.1 g | |||
Ash | 2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 64
Protein 0.33 g | Carbs 16 g | Fat 0 g
Per Serving | Calories 304
Protein 17.8 g | Carbs 15 g | Fat 18.9 g
Per Serving | Calories 130
Protein 10.2 g | Carbs 9.5 g | Fat 6 g
Per Serving | Calories 73
Protein 1.5 g | Carbs 14.5 g | Fat 1.8 g
Per Serving | Calories 214
Protein 3.9 g | Carbs 28.4 g | Fat 9.8 g