Congee Recipe Breakfast

Ingredient description Matched product Energy (calories)
120g white rice Rice · white · glutinous · raw - 120 g 111 kcal
30g glutinous rice Rice · white · glutinous · raw - 30 g 111 kcal
2 century eggs Egg · whole · raw · fresh - 2 medium 126 kcal
100g lean pork Pork · fresh · loin · center loin (chops) · bone-in · separable lean and fat · cooked · broiled - 100 g 21 kcal
10g diced fatty pork Pork · fresh · loin · center loin (chops) · bone-in · separable lean and fat · cooked · broiled - 10 g 21 kcal
5
Main Ingredients
1
Servings per recipe
348 g
Servings size
Amount per 348 g= 1 serving(s)
  • Energy (calories)：911kcal
    42%
  • Protein：49.44g
    91%
  • Fat：21.36g Why gray?
    44%
  • Carbohydrates：123.15g
    50%
Calorie breakdown
  • Protein: 23%
    208kcal
  • Fat: 21%
    192kcal
  • Carbohydrates: 56%
    512kcal
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
18:1
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
    42%
    911 kcal
  • Water
    6%
    151.2 g

Carbohydrates

  • Carbohydrate
    50%
    123.15 g
  • Fiber
    17%
    4.2 g
  • Sugars, total
    0.33 g
  • Starch
    0 g

Lipids

  • Total lipid (fat)
    44%
    21.36 g
  • Total polyunsaturated
    3.474 g
  • Omega 3 (n-3)
    0.146 g
  • Omega 6 (n-6)
    2.656 g
  • Total monounsaturated
    8.161 g
  • Total saturated
    as low as possible
    6.787 g
  • Total trans
    as low as possible
    0.151 g
  • Cholesterol
    as low as possible
    420 mg

Protein + aminoacids

  • Protein
    91%
    49.44 g
  • Tryptophan
    176%
    0.562 g
  • Threonine
    166%
    2.12 g
  • Isoleucine
    199%
    2.417 g
  • Leucine
    156%
    4.2 g
  • Lysine
    156%
    3.784 g
  • Methionine + Cystine
    175%
    2.125 g
  • Methionine
    1.35 g
  • Cystine
    0.775 g
  • Phenylalanine + Tyrosine
    198%
    4.183 g
  • Phenylalanine
    2.329 g
  • Tyrosine
    1.854 g
  • Valine
    186%
    2.851 g

Vitamins

  • Vitamin C
    0%
    0 mg
  • Folate, total
    52 µg
  • Folate, DFE
    52 µg DFE
  • Vitamin B-1 (Thiamin)
    88%
    0.964 mg
  • Vitamin B-2 (Riboflavin)
    67%
    0.742 mg
  • Vitamin B-3 (Niacin)
    87%
    12.245 mg
  • Vitamin B-5 (Pantothenic acid)
    66%
    3.309 mg
  • Vitamin B-6
    80%
    1.046 mg
  • Vitamin B-12 (Cobalamin)
    60%
    1.43 µg
  • Vitamin A
    21%
    482 IU
  • Vitamin E
    8%
    1.23 mg
  • Vitamin D
    18%
    105 IU
  • Vitamin K
    0%
    0.3 µg
  • Isoflavones, total
    0.04 mg

Minerals

  • Calcium, Ca
    9%
    92 mg
  • Magnesium, Mg
    24%
    73 mg
  • Phosphorus, P
    75%
    523 mg
  • Iron, Fe
    27%
    4.81 mg
  • Potassium, K
    13%
    615 mg
  • Sodium, Na
    13%
    196 mg
  • Zinc, Zn
    66%
    5.29 mg
  • Copper, Cu
    45%
    0.406 mg
  • Selenium, Se
    177%
    97.6 µg
  • Manganese, Mn
    83%
    1.496 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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