Sweet Corn Congee

Ingredient description Matched product Energy (calories)
50g corn Corn grain · yellow - 50 g 183 kcal
50g rice Rice drink · unsweetened · with added calcium · vitamins A and D - 50 g 24 kcal
50g cucumber Cucumber · peeled · raw - 50 g 6 kcal
200ml milk Milk · buttermilk · fluid · whole - 200 g 124 kcal
A small amount of cooking oil Oil · soybean · salad or cooking - 20 g 177 kcal
5
Main Ingredients
1
Servings per recipe
370 g
Servings size
Amount per 150 g= 1 serving(s)
  • Energy (calories)：212kcal
    23%
  • Protein：5.15g
    21%
  • Fat：2.94g Why gray?
    61%
  • Carbohydrates：42.8g
    21%
Calorie breakdown
  • Protein: 7%
    15kcal
  • Fat: 12%
    25kcal
  • Carbohydrates: 81%
    172kcal
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
8:1
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%
    513 kcal
  • Water
    10%
    274.01 g

Carbohydrates

  • Carbohydrate
    21%
    52.56 g
  • Fiber
    17%
    4.2 g
  • Sugars, total
    13.41 g
  • Starch
    0.04 g

Lipids

  • Total lipid (fat)
    61%
    29.56 g
  • Total polyunsaturated
    13.184 g
  • Omega 3 (n-3)
    1.357 g
  • Omega 6 (n-6)
    10.191 g
  • Total monounsaturated
    7.15 g
  • Total saturated
    as low as possible
    7.268 g
  • Total trans
    as low as possible
    0.107 g
  • Cholesterol
    as low as possible
    22 mg

Protein + aminoacids

  • Protein
    21%
    11.57 g
  • Tryptophan
    37%
    0.119 g
  • Threonine
    36%
    0.457 g
  • Isoleucine
    42%
    0.507 g
  • Leucine
    45%
    1.198 g
  • Lysine
    28%
    0.683 g
  • Methionine + Cystine
    33%
    0.401 g
  • Methionine
    0.273 g
  • Cystine
    0.129 g
  • Phenylalanine + Tyrosine
    52%
    1.096 g
  • Phenylalanine
    0.579 g
  • Tyrosine
    0.517 g
  • Valine
    43%
    0.665 g

Vitamins

  • Vitamin C
    2%
    1.6 mg
  • Folate, total
    28 µg
  • Folate, DFE
    28 µg DFE
  • Vitamin B-1 (Thiamin)
    29%
    0.316 mg
  • Vitamin B-2 (Riboflavin)
    48%
    0.528 mg
  • Vitamin B-3 (Niacin)
    16%
    2.207 mg
  • Vitamin B-5 (Pantothenic acid)
    23%
    1.165 mg
  • Vitamin B-6
    33%
    0.428 mg
  • Vitamin B-12 (Cobalamin)
    52%
    1.24 µg
  • Vitamin A
    25%
    577 IU
  • Vitamin E
    15%
    2.27 mg
  • Vitamin D
    21%
    125 IU
  • Vitamin K
    46%
    41.2 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    30%
    300 mg
  • Magnesium, Mg
    31%
    95 mg
  • Phosphorus, P
    45%
    314 mg
  • Iron, Fe
    9%
    1.64 mg
  • Potassium, K
    11%
    495 mg
  • Sodium, Na
    17%
    248 mg
  • Zinc, Zn
    25%
    2.02 mg
  • Copper, Cu
    29%
    0.261 mg
  • Selenium, Se
    30%
    16.3 µg
  • Manganese, Mn
    24%
    0.428 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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