Clam and Winter Melon Soup

Ingredient description Matched product Energy (calories)
1 pound fresh clams Mollusks · clam · mixed species · raw - 1 lb 390 kcal
3.5 ounces (about 100 grams) winter melon Squash · winter · butternut · raw - 3.5 oz 45 kcal
1 small piece (about 1 inch) ginger, sliced Ginger root · raw - 1 slices (1" dia) 2 kcal
1 sprig cilantro, chopped Coriander (cilantro) leaves · raw - 1 sprigs 1 kcal
2 ounces (about 50 grams) lean pork, thinly sliced Pork · fresh · loin · center loin (chops) · bone-in · separable lean and fat · cooked · broiled - 2 oz 119 kcal
5
Main Ingredients
1
Servings per recipe
614 g
Servings size
Amount per 614 g= 1 serving(s)
  • Energy (calories)：372kcal
    25%
  • Protein：18.16g
    150%
  • Fat：7.39g Why gray?
    22%
  • Carbohydrates：58.24g
    12%
Calorie breakdown
  • Protein: 20%
    75kcal
  • Fat: 18%
    66kcal
  • Carbohydrates: 62%
    230kcal
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
    25%
    556 kcal
  • Water
    18%
    483.04 g

Carbohydrates

  • Carbohydrate
    12%
    28.26 g
  • Fiber
    8%
    2.1 g
  • Sugars, total
    2.24 g
  • Starch
    6.35 g

Lipids

  • Total lipid (fat)
    22%
    10.75 g
  • Total polyunsaturated
    1.687 g
  • Omega 3 (n-3)
    0.89 g
  • Omega 6 (n-6)
    0.899 g
  • Total monounsaturated
    2.953 g
  • Total saturated
    as low as possible
    2.869 g
  • Total trans
    as low as possible
    0.129 g
  • Cholesterol
    as low as possible
    184 mg

Protein + aminoacids

  • Protein
    150%
    82.14 g
  • Tryptophan
    343%
    1.097 g
  • Threonine
    301%
    3.858 g
  • Isoleucine
    321%
    3.898 g
  • Leucine
    251%
    6.739 g
  • Lysine
    266%
    6.479 g
  • Methionine + Cystine
    271%
    3.301 g
  • Methionine
    2.331 g
  • Cystine
    0.971 g
  • Phenylalanine + Tyrosine
    307%
    6.485 g
  • Phenylalanine
    3.19 g
  • Tyrosine
    3.295 g
  • Valine
    272%
    4.173 g

Vitamins

  • Vitamin C
    29%
    21.5 mg
  • Folate, total
    51 µg
  • Folate, DFE
    51 µg DFE
  • Vitamin B-1 (Thiamin)
    46%
    0.509 mg
  • Vitamin B-2 (Riboflavin)
    31%
    0.338 mg
  • Vitamin B-3 (Niacin)
    53%
    7.438 mg
  • Vitamin B-5 (Pantothenic acid)
    29%
    1.458 mg
  • Vitamin B-6
    45%
    0.584 mg
  • Vitamin B-12 (Cobalamin)
    2146%
    51.5 µg
  • Vitamin A
    517%
    12058 IU
  • Vitamin E
    31%
    4.64 mg
  • Vitamin D
    4%
    22 IU
  • Vitamin K
    10%
    8.8 µg
  • Isoflavones, total
    ~

Minerals

  • Calcium, Ca
    24%
    240 mg
  • Magnesium, Mg
    44%
    136 mg
  • Phosphorus, P
    151%
    1057 mg
  • Iron, Fe
    47%
    8.54 mg
  • Potassium, K
    16%
    773 mg
  • Sodium, Na
    184%
    2763 mg
  • Zinc, Zn
    46%
    3.69 mg
  • Copper, Cu
    41%
    0.366 mg
  • Selenium, Se
    298%
    164.1 µg
  • Manganese, Mn
    34%
    0.605 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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