Chinese Broccoli Stir Fry With Beef

Ingredient description Matched product Energy (calories)
500g Broccoli Broccoli raab · raw - 500 g 110 kcal
250g Beef Beef · chuck eye roast · boneless · America's Beef Roast · separable lean only · trimmed to 0" fat · select · raw - 250 g 333 kcal
3 cloves of garlic. Garlic · raw - 3 clove 13 kcal
3 slices Ginger Ginger root · raw - 3 slices (1" dia) 5 kcal
Half a tablespoon of cornstarch Cornstarch · with milk · eaten as a cereal (2 tbsp cornstarch in 2-1/2 cups milk) - 8 g 5 kcal
5
Main Ingredients
1
Servings per recipe
774 g
Servings size
Amount per 766 g= 1 serving(s)
  • Energy (calories)：461kcal
    21%
  • Protein：67.84g
    125%
  • Fat：16.82g Why gray?
    35%
  • Carbohydrates：18.4g
    8%
Calorie breakdown
  • Protein: 53%
    246kcal
  • Fat: 32%
    150kcal
  • Carbohydrates: 14%
    67kcal
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
1:1
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
    21%
    466 kcal
  • Water
    25%
    662.55 g

Carbohydrates

  • Carbohydrate
    8%
    18.99 g
  • Fiber
    55%
    13.8 g
  • Sugars, total
    2.52 g
  • Starch
    ~

Lipids

  • Total lipid (fat)
    35%
    16.98 g
  • Total polyunsaturated
    1.615 g
  • Omega 3 (n-3)
    0.604 g
  • Omega 6 (n-6)
    0.75 g
  • Total monounsaturated
    9.358 g
  • Total saturated
    as low as possible
    4.391 g
  • Total trans
    as low as possible
    0.85 g
  • Cholesterol
    as low as possible
    186 mg

Protein + aminoacids

  • Protein
    125%
    68.11 g
  • Tryptophan
    254%
    0.813 g
  • Threonine
    225%
    2.881 g
  • Isoleucine
    231%
    2.804 g
  • Leucine
    192%
    5.156 g
  • Lysine
    233%
    5.656 g
  • Methionine + Cystine
    206%
    2.5 g
  • Methionine
    1.752 g
  • Cystine
    0.748 g
  • Phenylalanine + Tyrosine
    232%
    4.891 g
  • Phenylalanine
    2.673 g
  • Tyrosine
    2.217 g
  • Valine
    207%
    3.186 g

Vitamins

  • Vitamin C
    139%
    104.1 mg
  • Folate, total
    424 µg
  • Folate, DFE
    424 µg DFE
  • Vitamin B-1 (Thiamin)
    92%
    1.008 mg
  • Vitamin B-2 (Riboflavin)
    100%
    1.097 mg
  • Vitamin B-3 (Niacin)
    131%
    18.3 mg
  • Vitamin B-5 (Pantothenic acid)
    70%
    3.507 mg
  • Vitamin B-6
    159%
    2.067 mg
  • Vitamin B-12 (Cobalamin)
    312%
    7.48 µg
  • Vitamin A
    563%
    13144 IU
  • Vitamin E
    57%
    8.5 mg
  • Vitamin D
    2%
    12 IU
  • Vitamin K
    1249%
    1123.9 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    62%
    615 mg
  • Magnesium, Mg
    54%
    168 mg
  • Phosphorus, P
    127%
    889 mg
  • Iron, Fe
    91%
    16.42 mg
  • Potassium, K
    43%
    2038 mg
  • Sodium, Na
    26%
    386 mg
  • Zinc, Zn
    309%
    24.74 mg
  • Copper, Cu
    48%
    0.431 mg
  • Selenium, Se
    122%
    67.3 µg
  • Manganese, Mn
    121%
    2.169 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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