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Couscous Pilaf with Swordfish and Mango Stir-Fry
Calorie percentages in the legend are calculated based on protein, carbohydrate, and fat contributing roughly 4, 4, and 9 calories per gram, respectively - the most common calorie calculation method accepted by the USDA. These are not exact values and may not match the calories shown.

Detailed Nutritional Analysis

Serving Size: 4 Amount per Serving
Basic Components
Calories 468.312
Protein 32.6652g
Carbohydrates 60.424g
Dietary Fiber 5.99565g
Soluble Fiber 0.14g
Insoluble Fiber 0.63g
Sugar - Total 7.2243g
Monosaccharides 2.11672g
Disaccharides 1.58373g
Other Carbs 1.20686g
Fat - Total 9.30981g
Saturated Fat 1.70026g
Monounsaturated Fat 2.30115g
Polyunsaturated Fat 1.20686g
Trans Fatty Acids 0.01383g
Cholesterol 43.3334mg
Water 176.911%
Dietary Exchanges
Fat 1.0
Vegetables 1.5
Fruit 0.5
Starch 3.0
Vitamin A IU 993.477IU
Vitamin - A RE 49.0246mcg
A Carotenoid 99.2379mcg
A - Retinol 0.0mcg
A - Beta Carotene 99.2379mcg
Thiamin - B1 0.18445mg
Riboflavin - B2 0.1298mg
Niacin - B3 2.77741mg
Niacin Equivalent 4.69467mg
Vitamin - B6 0.14769mg
Vitamin - B12 0.0mcg
Biotin 0.50195mcg
Vitamin C 41.7362mcg
Vitamin D IU 0.0IU
Vitamin D mcg 0.0mcg
Vit E - Alpha Equivalent 1.27805mg
Vitamin - E IU 1.9043IU
Vitamin E mg 0.0
Folate 54.7736mcg
Vitamin K 100.636mcg
Pantothenic Acid 0.98266mg
Boron 75.8765mcg
Calcium 62.4264mg
Chromium 0.105mcg
Copper 0.24682mg
Fluoride 0.0mg
Iodine 0.7mcg
Iron 2.17868mg
Magnesium 0.58593mg
Manganese 0.0mg
Molybdenum 1.89942mg
Phosphorus 136.251 mg
Potassium 338.057mg
Selenium 0.90359mcg
Sodium 293.185mg
Zinc 0.81155mg
Other Fats
Omega 3 Fatty Acids 0.00305g
Omega 6 Fatty Acids 0.0078g
Alcohol 0.0g
Caffeine 0.0mg

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