Fish, flatfish (flounder and sole species), cooked, dry heat 174197
Nutrientamount RDI%ranking
10:00.004G  2417
12:00.008G  2450
14:00.106G  2720
14:10G   
15:00.008G  1062
15:10G   
16:00.346G  4570
16:10.111G  2728
17:00.004G  2063
17:10.033G  561
18:00.065G  4759
18:10.439G  4665
18:20.055G  5646
18:30.021G  4505
18:40.015G  179
20:00.001G  2194
20:10.073G  831
20:2 n-6 c,c0.006G  772
20:30.009G  656
20:40.018G  2717
20:5 n-3 (EPA)0.168G  150
22:00G   
22:10.001G  811
22:40.002G  499
22:5 n-3 (DPA)0.034G  273
22:6 n-3 (DHA)0.132G  206
24:00.001G  1246
24:1 c0G   
4:00G   
6:00G   
8:00G   
Alanine0.948G  2356
Alcohol, ethyl0G   
Arginine1.099G  2345
Ash1.49G  2695
Aspartic acid1.698G  2047
Caffeine0MG   
Calcium, Ca25MG13001.9%3228
Carbohydrate, by difference0G   
Carotene, alpha0UG   
Carotene, beta0UG   
Cholesterol56MG  2565
Choline, total79.9MG55014.5%921
Copper, Cu0.023MG0.92.6%6327
Cryptoxanthin, beta0UG   
Cystine0.183G  2592
Energy362kJ  5794
Energy86KCAL  5798
Fatty acids, total monounsaturated0.657G  4658
Fatty acids, total polyunsaturated0.459G  4087
Fatty acids, total saturated0.542G  4858
Fatty acids, total trans0.014G  1969
Fiber, total dietary0G   
Folate, DFE6UG  4096
Folate, total6UG  4382
Folic acid0UG   
Fructose0G   
Galactose0G   
Glucose (dextrose)0G   
Glutamic acid2.614G  2538
Glycine0.786G  2512
Histidine0.374G  2608
Iron, Fe0.23MG181.3%6536
Isoleucine0.754G  2331
Lactose0G   
Leucine1.335G  2352
Lutein + zeaxanthin0UG   
Lycopene0UG   
Lysine1.561G  2094
Magnesium, Mg22MG4205.2%3294
Maltose0G   
Manganese, Mn0.017MG2.30.7%4501
Methionine0.56G  1681
Niacin1.278MG168%4418
Pantothenic acid0.227MG54.5%4487
Phenylalanine0.624G  2576
Phosphorus, P309MG125024.7%699
Potassium, K197MG34005.8%4341
Proline0.599G  3110
Protein15.24G  2795
Retinol12UG  1556
Riboflavin0.025MG1.31.9%6297
Selenium, Se32.6UG5559.3%876
Serine0.712G  2310
Sodium, Na363MG150024.2%1779
Starch0G   
Sucrose0G   
Sugars, total including NLEA0G   
Theobromine0MG   
Thiamin0.026MG1.22.2%5867
Threonine0.719G  2299
Tocopherol, beta0.02MG  565
Tocopherol, delta0.32MG  364
Tocopherol, gamma0.01MG  1252
Tocotrienol, alpha0MG   
Tocotrienol, beta0MG   
Tocotrienol, delta0MG   
Tocotrienol, gamma0MG   
Total lipid (fat)2.37G  4897
Tryptophan0.197G  2018
Tyrosine0.588G  2265
Valine0.8G  2416
Vitamin A, IU37IU  3260
Vitamin A, RAE12UG9001.3%2319
Vitamin B-121.31UG2.454.6%1910
Vitamin B-12, added0UG   
Vitamin B-60.115MG1.76.8%4037
Vitamin B-9 (Folate, food)6UG4001.5%3987
Vitamin C0MG900% 
Vitamin D (D2 + D3)3.5UG  175
Vitamin D (D2 + D3), International Units139IU  174
Vitamin D3 (cholecalciferol)3.5UG  91
Vitamin E (alpha-tocopherol)0.77MG  1356
Vitamin E, added0MG150% 
Vitamin K (Dihydrophylloquinone)0UG   
Vitamin K (Menaquinone-4)0.3UG  278
Vitamin K (phylloquinone)0.1UG  3623
Water81.11G  1595
Zinc, Zn0.39MG113.5%5230

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.

    
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