Baked or broiled rockfish – nutrition facts and benefits

Water ⓘTotal water includes all water contained in food, beverages, and drinking water. For infants age 0-6 months, water intake is assumed to be from human milk. For infants age 7-12 months, water intake is assumed to be from human milk, complementary foods and beverages. 74.67 g

-

Calories 109.00 kcal

5%

Protein 22.23 g

44%

Fat 1.62 g

2%

Ash 1.59 g

-

Carbohydrate 0.00 g

0%

Fiber ⓘIn adults there is evidence of benefit to health associated with consumption of diets rich in fiber-containing foods at dietary fiber intakes greater than 25 g per day, e.g. reduced risk of coronary heart disease and type 2 diabetes and improved weight maintenance. 0.00 g

0%

Sugars 0.00 g

-

Fructose 0.00 g

-

Lactose 0.00 g

-

Maltose 0.00 g

-

Galactose 0.00 g

-

Starch 0.00 g

-

Calcium ⓔfood.essential 17.00 mg

1%

Iron ⓔfood.essential ⓘFor premenopausal women (including lactating and pregnant women), the recommended intake covers the requirement of approximately 95 % of women. Depends on the blood loss during menstruation. 0.36 mg

2%

Magnesium ⓔfood.essential ⓘThe upper limit represents intake from a pharmacological agent only and does not include intake from food and water. 33.00 mg

7%

Phosphorus ⓔfood.essential 248.00 mg

19%

Potassium ⓔfood.essential 467.00 mg

9%

Sodium ⓔfood.essential 89.00 mg

3%

Zinc ⓔfood.essential ⓘThe amount of zinc absorbed from food ranges from 5% to over 50% depending on the level of phytate intake (LPI), which depends on the amount of plant foods in the diet. 0.43 mg

3%

Copper ⓔfood.essential 0.04 mg

4%

Manganese ⓔfood.essential 0.01 mg

0%

Selenium ⓔfood.essential 76.20 mcg

138%

Vitamin A ⓔfood.essential ⓘValues are presented in RAE: retinol activity equivalent. Provitamin A carotenoids have a lower bioavailability than retinol. In order to take into account these differences, RAE have been introduced and defined as 1 mcg RAE = 1 mcg retinol = 12 mcg β-carotene = 24 mcg α-carotene = 24 mcg β-cryptoxanthin. The RAE for dietary provitamin A carotenoids is two-fold greater than retinol equivalents (REs), whereas the RAE for preformed vitamin A is the same as RE. 5.00 mcg

0%

Retinol ⓔfood.essential 5.00 mcg

-

Beta-carotene ⓔfood.essential 0.00 mcg

-

Alpha-carotene ⓔfood.essential 0.00 mcg

-

Beta-cryptoxanthin ⓔfood.essential 0.00 mcg

-

Lycopene 0.00 mcg

-

Lutein and zeaxanthin 0.00 mcg

-

Vitamin E Alpha-tocopherol ⓔfood.essential 0.44 mg

2%

Vitamin D Calciferol ⓔfood.essential ⓘAssumes minimal vitamin D synthesis from sunlight. In the presence of endogenous vitamin D synthesis, the requirement for dietary vitamin D is lower or may even be zero. 4.60 mcg

23%

Vitamin D3 Cholecalciferol ⓔfood.essential 4.60 mcg

-

Vitamin K1 Phylloquinone ⓔfood.essential 0.00 mcg

0%

Vitamin K2 Menaquinone-4 ⓔfood.essential 0.00 mcg

-

Vitamin C Ascorbic acid ⓔfood.essential ⓘSmokers have an increased vitamin C requirement. 0.00 mg

0%

Vitamin B1 Thiamin ⓔfood.essential 0.03 mg

2%

Vitamin B2 Riboflavin ⓔfood.essential 0.23 mg

17%

Vitamin B3 Niacin ⓔfood.essential ⓘNiacin can be synthesized in the human body from the indispensable amino acid tryptophan. Values are presented in NE: niacin equivalent (1 NE = 1 mg niacin = 60 mg dietary tryptophan); 0–6 months = preformed niacin (not NE). The upper limit applies to synthetic forms obtained from supplements, fortified foods, or a combination of the two. 2.90 mg

18%

Vitamin B4 Choline ⓔfood.essential 78.70 mg

14%

Vitamin B5 Pantothenic acid ⓔfood.essential 0.40 mg

8%

Vitamin B6 Pyridoxine ⓔfood.essential ⓘFor infants, only breast milk, formula, and food should be the sources of vitamin B6. 0.24 mg

14%

Folic acid ⓔfood.essential 0.00 mcg

-

Folate ⓔfood.essential 10.00 mcg

-

Vitamin B9 Folate DFE ⓔfood.essential ⓘDFE: dietary folate equivalents. Natural food folates have a lower bioavailability than folic acid. DFE have been introduced to account for these differences. 10.00 mcg

2%

Vitamin B12 Cobalamin ⓔfood.essential 1.59 mcg

66%

Tryptophan ⓔfood.essential 0.30 g

-

Threonine ⓔfood.essential 1.01 g

-

Isoleucine ⓔfood.essential 1.06 g

-

Leucine ⓔfood.essential 1.84 g

-

Lysine ⓔfood.essential 2.19 g

-

Methionine ⓔfood.essential 0.71 g

-

Cystine ⓔfood.essential 0.24 g

-

Phenylalanine ⓔfood.essential 0.94 g

-

Tyrosine ⓔfood.essential 0.80 g

-

Valine ⓔfood.essential 1.11 g

-

Arginine 1.52 g

-

Histidine ⓔfood.essential 0.50 g

-

Alanine 1.32 g

-

Aspartic acid 2.33 g

-

Glutamic acid 3.55 g

-

Glycine 1.04 g

-

Proline 0.84 g

-

Serine 0.92 g

-

Saturated fatty acids 0.42 g

2%

Butyric acid 0.00 g

-

Caproic acid 0.00 g

-

Caprylic acid 0.00 g

-

Capric acid 0.00 g

-

Lauric acid 0.00 g

-

Myristic acid 0.06 g

-

Pentadecylic acid 0.01 g

-

Palmitic acid 0.28 g

-

Margaric acid 0.01 g

-

Stearic acid 0.07 g

-

Arachidic acid 0.00 g

-

Behenic acid 0.00 g

-

Lignoceric acid 0.00 g

-

Monounsaturated fatty acids 0.47 g

-

Myristoleic acid Omega-5 0.00 g

-

Pentadecanoic acid 0.00 g

-

Hexadecenoic acid 0.09 g

-

Margarolic acid 0.01 g

-

Octadecenoic acid 0.28 g

-

Gondoic acid Omega-9 0.06 g

-

Erucic acid Omega-9 0.01 g

-

Nervonic acid Omega-9 0.01 g

-

Polyunsaturated fatty acids 0.49 g

-

Octadecadienoic acid 0.05 g

-

Octadecatrienoic acid 0.01 g

-

Stearidonic acid Omega-3 0.02 g

-

Eicosadienoic acid Omega-6 0.01 g

-

Eicosatrienoic acid 0.01 g

-

Eicosatetraenoic acid 0.02 g

-

Eicosapentaenoic acid EPA Omega-3 ⓔfood.essential 0.11 g

-

Adrenic acid Omega-6 0.00 g

-

Docosapentaenoic acid DPA Omega-3 0.03 g

-

Docosahexaenoic acid DHA Omega-3 ⓔfood.essential 0.24 g

-

Trans fatty acids 0.03 g

-

Cholesterol 61.00 mg

20%

Ethyl alcohol 0.00 g

-

Caffeine 0.00 mg

-

Theobromine 0.00 mg

-