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Ingredient description Matched product Energy (calories)
12.34 oz (350g )potatoes Potatoes · flesh and skin · raw - 12.34 oz 269 kcal
1.59 oz (45g) flour Wheat flour · white · all-purpose · enriched · bleached - 1.59 oz 164 kcal
1 egg Egg · whole · raw · fresh - 1 medium 63 kcal
3
Main Ingredients
1
Servings per recipe
439 g
Servings size
Amount per 465 g= 1 serving(s)
  • Energy (calories)：563kcal
    23%
  • Protein：20.69g
    32%
  • Fat：10.4g Why gray?
    10%
  • Carbohydrates：96.54g
    39%
Calorie breakdown
  • Protein: 14%
    78kcal
  • Fat: 17%
    93kcal
  • Carbohydrates: 70%
    392kcal
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
10:1
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%
    496 kcal
  • Water
    12%
    316.41 g

Carbohydrates

  • Carbohydrate
    39%
    95.84 g
  • Fiber
    36%
    8.9 g
  • Sugars, total
    3.01 g
  • Starch
    54.01 g

Lipids

  • Total lipid (fat)
    10%
    4.94 g
  • Total polyunsaturated
    1.178 g
  • Omega 3 (n-3)
    0.08 g
  • Omega 6 (n-6)
    0.81 g
  • Total monounsaturated
    1.656 g
  • Total saturated
    as low as possible
    1.536 g
  • Total trans
    as low as possible
    0.017 g
  • Cholesterol
    as low as possible
    164 mg

Protein + aminoacids

  • Protein
    32%
    17.25 g
  • Tryptophan
    64%
    0.204 g
  • Threonine
    47%
    0.602 g
  • Isoleucine
    56%
    0.684 g
  • Leucine
    42%
    1.134 g
  • Lysine
    36%
    0.871 g
  • Methionine + Cystine
    54%
    0.661 g
  • Methionine
    0.358 g
  • Cystine
    0.302 g
  • Phenylalanine + Tyrosine
    63%
    1.338 g
  • Phenylalanine
    0.814 g
  • Tyrosine
    0.525 g
  • Valine
    60%
    0.918 g

Vitamins

  • Vitamin C
    92%
    68.9 mg
  • Folate, total
    159 µg
  • Folate, DFE
    208 µg DFE
  • Vitamin B-1 (Thiamin)
    59%
    0.651 mg
  • Vitamin B-2 (Riboflavin)
    49%
    0.536 mg
  • Vitamin B-3 (Niacin)
    46%
    6.383 mg
  • Vitamin B-5 (Pantothenic acid)
    38%
    1.907 mg
  • Vitamin B-6
    87%
    1.127 mg
  • Vitamin B-12 (Cobalamin)
    16%
    0.39 µg
  • Vitamin A
    11%
    245 IU
  • Vitamin E
    3%
    0.52 mg
  • Vitamin D
    6%
    36 IU
  • Vitamin K
    8%
    6.9 µg
  • Isoflavones, total
    0.02 mg

Minerals

  • Calcium, Ca
    7%
    73 mg
  • Magnesium, Mg
    31%
    96 mg
  • Phosphorus, P
    48%
    335 mg
  • Iron, Fe
    31%
    5.59 mg
  • Potassium, K
    34%
    1582 mg
  • Sodium, Na
    6%
    84 mg
  • Zinc, Zn
    24%
    1.9 mg
  • Copper, Cu
    53%
    0.474 mg
  • Selenium, Se
    54%
    29.8 µg
  • Manganese, Mn
    48%
    0.855 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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