Beef Broccoli Recipe

Ingredient description Matched product Energy (calories)
150g broccoli Broccoli raab · raw - 150 g 33 kcal
150g beef slices Beef · sandwich steaks · flaked · chopped · formed and thinly sliced · raw - 150 g 464 kcal
2
Main Ingredients
1
Servings per recipe
300 g
Servings size
Amount per 300 g= 1 serving(s)
  • Energy (calories)：497kcal
    23%
  • Protein：29.51g
    54%
  • Fat：41.24g Why gray?
    85%
  • Carbohydrates：4.28g
    2%
Calorie breakdown
  • Protein: 22%
    111kcal
  • Fat: 75%
    371kcal
  • Carbohydrates: 3%
    15kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    23%
    497 kcal
  • Water
    8%
    222.83 g

Carbohydrates

  • Carbohydrate
    2%
    4.28 g
  • Fiber
    16%
    4.1 g
  • Sugars, total
    0.57 g
  • Starch
    ~

Lipids

  • Total lipid (fat)
    85%
    41.24 g
  • Total polyunsaturated
    0.927 g
  • Omega 3 (n-3)
    0.17 g
  • Omega 6 (n-6)
    0 g
  • Total monounsaturated
    16.596 g
  • Total saturated
    as low as possible
    17.382 g
  • Total trans
    ~
  • Cholesterol
    as low as possible
    107 mg

Protein + aminoacids

  • Protein
    54%
    29.51 g
  • Tryptophan
    117%
    0.374 g
  • Threonine
    95%
    1.212 g
  • Isoleucine
    101%
    1.233 g
  • Leucine
    84%
    2.268 g
  • Lysine
    98%
    2.394 g
  • Methionine + Cystine
    79%
    0.959 g
  • Methionine
    0.659 g
  • Cystine
    0.3 g
  • Phenylalanine + Tyrosine
    97%
    2.042 g
  • Phenylalanine
    1.145 g
  • Tyrosine
    0.897 g
  • Valine
    94%
    1.448 g

Vitamins

  • Vitamin C
    40%
    30.3 mg
  • Folate, total
    135 µg
  • Folate, DFE
    135 µg DFE
  • Vitamin B-1 (Thiamin)
    27%
    0.302 mg
  • Vitamin B-2 (Riboflavin)
    39%
    0.425 mg
  • Vitamin B-3 (Niacin)
    62%
    8.706 mg
  • Vitamin B-5 (Pantothenic acid)
    20%
    1.014 mg
  • Vitamin B-6
    48%
    0.626 mg
  • Vitamin B-12 (Cobalamin)
    170%
    4.07 µg
  • Vitamin A
    169%
    3933 IU
  • Vitamin E
    18%
    2.75 mg
  • Vitamin D
    4%
    23 IU
  • Vitamin K
    376%
    338.6 µg
  • Isoflavones, total
    ~

Minerals

  • Calcium, Ca
    18%
    180 mg
  • Magnesium, Mg
    18%
    57 mg
  • Phosphorus, P
    44%
    309 mg
  • Iron, Fe
    33%
    6 mg
  • Potassium, K
    14%
    644 mg
  • Sodium, Na
    10%
    152 mg
  • Zinc, Zn
    83%
    6.6 mg
  • Copper, Cu
    18%
    0.158 mg
  • Selenium, Se
    38%
    21 µg
  • Manganese, Mn
    34%
    0.618 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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