Spinach Salad

Ingredient description Matched product Energy (calories)
10.5 oz (300g) fresh spinach, roots trimmed Spinach · raw - 10.5 oz 68 kcal
4 slices of fresh ginger, cut into thin strips Ginger root · raw - 4 slices (1" dia) 7 kcal
2 cloves of garlic, minced Garlic · raw - 2 clove 9 kcal
1 small red chili pepper, finely chopped Peppers · hot chili · red · raw - 1 pepper 18 kcal
1 teaspoon toasted sesame seeds (optional) Seeds · sesame seed kernels · toasted · with salt added (decorticated) - 1 tsp 15 kcal
5
Main Ingredients
1
Servings per recipe
360 g
Servings size
Amount per 360 g= 1 serving(s)
  • Energy (calories)：118kcal
    5%
  • Protein：10.41g
    19%
  • Fat：2.64g Why gray?
    6%
  • Carbohydrates：19.31g
    8%
Calorie breakdown
  • Protein: 22%
    26kcal
  • Fat: 19%
    22kcal
  • Carbohydrates: 59%
    70kcal
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
    5%
    118 kcal
  • Water
    12%
    322.3 g

Carbohydrates

  • Carbohydrate
    8%
    19.02 g
  • Fiber
    32%
    8 g
  • Sugars, total
    3.86 g
  • Starch
    ~

Lipids

  • Total lipid (fat)
    6%
    2.75 g
  • Total polyunsaturated
    1.195 g
  • Omega 3 (n-3)
    0.425 g
  • Omega 6 (n-6)
    0.582 g
  • Total monounsaturated
    0.544 g
  • Total saturated
    as low as possible
    0.411 g
  • Total trans
    ~
  • Cholesterol
    as low as possible
    0 mg

Protein + aminoacids

  • Protein
    19%
    10.36 g
  • Tryptophan
    45%
    0.143 g
  • Threonine
    33%
    0.428 g
  • Isoleucine
    41%
    0.504 g
  • Leucine
    29%
    0.771 g
  • Lysine
    24%
    0.594 g
  • Methionine + Cystine
    27%
    0.325 g
  • Methionine
    0.189 g
  • Cystine
    0.135 g
  • Phenylalanine + Tyrosine
    39%
    0.817 g
  • Phenylalanine
    0.451 g
  • Tyrosine
    0.366 g
  • Valine
    37%
    0.567 g

Vitamins

  • Vitamin C
    201%
    150.6 mg
  • Folate, total
    592 µg
  • Folate, DFE
    592 µg DFE
  • Vitamin B-1 (Thiamin)
    28%
    0.311 mg
  • Vitamin B-2 (Riboflavin)
    57%
    0.624 mg
  • Vitamin B-3 (Niacin)
    21%
    2.97 mg
  • Vitamin B-5 (Pantothenic acid)
    7%
    0.356 mg
  • Vitamin B-6
    69%
    0.9 mg
  • Vitamin B-12 (Cobalamin)
    0%
    0 µg
  • Vitamin A
    1215%
    28346 IU
  • Vitamin E
    43%
    6.39 mg
  • Vitamin D
    0%
    0 IU
  • Vitamin K
    1604%
    1444 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    32%
    317 mg
  • Magnesium, Mg
    84%
    260 mg
  • Phosphorus, P
    28%
    198 mg
  • Iron, Fe
    49%
    8.9 mg
  • Potassium, K
    40%
    1878 mg
  • Sodium, Na
    17%
    257 mg
  • Zinc, Zn
    26%
    2.07 mg
  • Copper, Cu
    58%
    0.522 mg
  • Selenium, Se
    9%
    5 µg
  • Manganese, Mn
    162%
    2.914 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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