Fish, flatfish (flounder and sole species), cooked, dry heat 174197

Nutrient	amount		RDI	%	ranking
10:0	0.004	G			2417
12:0	0.008	G			2450
14:0	0.106	G			2720
14:1	0	G
15:0	0.008	G			1062
15:1	0	G
16:0	0.346	G			4570
16:1	0.111	G			2728
17:0	0.004	G			2063
17:1	0.033	G			561
18:0	0.065	G			4759
18:1	0.439	G			4665
18:2	0.055	G			5646
18:3	0.021	G			4505
18:4	0.015	G			179
20:0	0.001	G			2194
20:1	0.073	G			831
20:2 n-6 c,c	0.006	G			772
20:3	0.009	G			656
20:4	0.018	G			2717
20:5 n-3 (EPA)	0.168	G			150
22:0	0	G
22:1	0.001	G			811
22:4	0.002	G			499
22:5 n-3 (DPA)	0.034	G			273
22:6 n-3 (DHA)	0.132	G			206
24:0	0.001	G			1246
24:1 c	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	0.948	G			2356
Alcohol, ethyl	0	G
Arginine	1.099	G			2345
Ash	1.49	G			2695
Aspartic acid	1.698	G			2047
Caffeine	0	MG
Calcium, Ca	25	MG	1300	1.9%	3228
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	56	MG			2565
Choline, total	79.9	MG	550	14.5%	921
Copper, Cu	0.023	MG	0.9	2.6%	6327
Cryptoxanthin, beta	0	UG
Cystine	0.183	G			2592
Energy	362	kJ			5794
Energy	86	KCAL			5798
Fatty acids, total monounsaturated	0.657	G			4658
Fatty acids, total polyunsaturated	0.459	G			4087
Fatty acids, total saturated	0.542	G			4858
Fatty acids, total trans	0.014	G			1969
Fiber, total dietary	0	G
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Fructose	0	G
Galactose	0	G
Glucose (dextrose)	0	G
Glutamic acid	2.614	G			2538
Glycine	0.786	G			2512
Histidine	0.374	G			2608
Iron, Fe	0.23	MG	18	1.3%	6536
Isoleucine	0.754	G			2331
Lactose	0	G
Leucine	1.335	G			2352
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.561	G			2094
Magnesium, Mg	22	MG	420	5.2%	3294
Maltose	0	G
Manganese, Mn	0.017	MG	2.3	0.7%	4501
Methionine	0.56	G			1681
Niacin	1.278	MG	16	8%	4418
Pantothenic acid	0.227	MG	5	4.5%	4487
Phenylalanine	0.624	G			2576
Phosphorus, P	309	MG	1250	24.7%	699
Potassium, K	197	MG	3400	5.8%	4341
Proline	0.599	G			3110
Protein	15.24	G			2795
Retinol	12	UG			1556
Riboflavin	0.025	MG	1.3	1.9%	6297
Selenium, Se	32.6	UG	55	59.3%	876
Serine	0.712	G			2310
Sodium, Na	363	MG	1500	24.2%	1779
Starch	0	G
Sucrose	0	G
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.026	MG	1.2	2.2%	5867
Threonine	0.719	G			2299
Tocopherol, beta	0.02	MG			565
Tocopherol, delta	0.32	MG			364
Tocopherol, gamma	0.01	MG			1252
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	2.37	G			4897
Tryptophan	0.197	G			2018
Tyrosine	0.588	G			2265
Valine	0.8	G			2416
Vitamin A, IU	37	IU			3260
Vitamin A, RAE	12	UG	900	1.3%	2319
Vitamin B-12	1.31	UG	2.4	54.6%	1910
Vitamin B-12, added	0	UG
Vitamin B-6	0.115	MG	1.7	6.8%	4037
Vitamin B-9 (Folate, food)	6	UG	400	1.5%	3987
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	3.5	UG			175
Vitamin D (D2 + D3), International Units	139	IU			174
Vitamin D3 (cholecalciferol)	3.5	UG			91
Vitamin E (alpha-tocopherol)	0.77	MG			1356
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	0.3	UG			278
Vitamin K (phylloquinone)	0.1	UG			3623
Water	81.11	G			1595
Zinc, Zn	0.39	MG	11	3.5%	5230

(click on the chart to show RDI graph)

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