African Cooking: Recipes
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Seafood
Fish lmojo
FISH AND SHRIMP SALAD
To serve 6 to 8
1 pound uncooked medium-sized shrimp (about 21 to 25 to the pound)
1 1/2 pounds halibut or haddock steaks, cut about 1 inch thick
1 quart water
1 cup coarsely chopped onions
2 medium-sized bay leaves, crumbled
6 whole black peppercorns
1 tablespoon salt
2 medium-sized firm ripe tomatoes, peeled, seeded and finely chopped (see diced tomato salad, page 61)
1/2 cup finely chopped onions
1 1/2 pounds halibut or haddock steaks, cut about 1 inch thick
1 quart water
1 cup coarsely chopped onions
2 medium-sized bay leaves, crumbled
6 whole black peppercorns
1 tablespoon salt
2 medium-sized firm ripe tomatoes, peeled, seeded and finely chopped (see diced tomato salad, page 61)
1/2 cup finely chopped onions
1/4 cup finely chopped sweet red bell pepper
1/2 small sweet green bell pepper, seeded, deribbed and cut into strips about 1/8 inch wide and 1 inch long
2 tablespoons finely chopped fresh parsley
1 tablespoon finely chopped fresh hot chilies (caution: see page 4)
1 tablespoon finely chopped garlic
1/3 cup strained fresh lemon juice
1/4 cup olive oil
2 tablespoons tomato paste
Freshly ground black pepper
1/2 small sweet green bell pepper, seeded, deribbed and cut into strips about 1/8 inch wide and 1 inch long
2 tablespoons finely chopped fresh parsley
1 tablespoon finely chopped fresh hot chilies (caution: see page 4)
1 tablespoon finely chopped garlic
1/3 cup strained fresh lemon juice
1/4 cup olive oil
2 tablespoons tomato paste
Freshly ground black pepper
Shell the shrimp. Devein them by making a shallow incision down their backs with a small, sharp knife and lifting out the black or white intestinal vein with the point of the knife. Wash the shrimp under cold running water and drain them in a sieve or colander. Wrap the fish in a double thickness of cheesecloth and set the fish and shrimp aside.
Combine the water, coarsely chopped onions, bay leaves, peppercorns and salt in a heavy 3- to 4-quart casserole. Bring to a simmer over high heat, add the cheesecloth-wrapped fish and reduce the heat to low. Simmer uncovered for 5 minutes, then drop in the shrimp and simmer for 5 minutes longer.
With kitchen tongs or a slotted spoon, transfer the fish and shrimp to separate plates. Strain the stock through a fine sieve set over a bowl and reserve; discard the seasonings.
While the fish is still warm, lift it out of the cheesecloth and, with your fingers or a small knife, remove the skin and bones. Flake the fish coarsely with a table fork. Cut the shrimp into 1/2-inch pieces and combine the fish and shrimp in a large serving bowl.
Add the finely chopped tomatoes, onions, sweet red and green peppers, parsley, chilies and garlic, and turn them about with a spoon until all the ingredients are well mixed.
In a small bowl, beat the lemon juice and olive oil together with a wire whisk or a fork until they are blended. Stirring constantly, add 2/3 cup of the reserved cooking stock, the tomato paste and a few grindings of black pepper. Taste for seasoning.
Pour the sauce over the fish mixture and toss together gently but thoroughly. Let the salad marinate at room temperature for about 30 minutes before serving.
African Cooking: Recipes
-
Seafood
Add_RecipeNutrientData
Total Moisture: 2503.95325
Total Calorie: 1649.542
Total Protein: 196.315485833333
Total Total_Fat: 69.1886166666667
Total Ash: 40.1017125
Total Carbohydrate: 58.0955308333333
Total Fiber: 11.426625
Total Sugar: 25.704735
Total Calcium: 0.4747445
Total Iron: 0.00630996916666667
Total Magnesium: 0.356516083333333
Total Phosphorus: 2.91576925
Total Potassium: 5.0981645
Total Sodium: 10.09513375
Total Zinc: 0.008440945
Total Copper: 0.00156309325
Total Manganese: 0.00154989941666667
Total Selenium: 0.000448685475
Total Vit_C: 0.194020925
Total Thiamin: 0.000744527666666667
Total Riboflaven: 0.000520395
Total Niacin: 0.056012765
Total Panto_Acid: 0.00468795875
Total Vit_B6: 0.0054240315
Total Folate_Tot: 0.30766075
Total Folic_Acid: 0
Total Food_Folate: 0.30766075
Total Folate_DFE: 0.30766075
Total CholineTot: 0.830583833333334
Total Vit_B12: 0.012512
Total Vit_A: 5.937868
Total Vit_A_RAE: 0.614367
Total Retinol: 0.3808
Total Alpha_Carot: 0.276593
Total Beta_Carot: 2.51922483333333
Total Beta_Crypt: 0.192655833333333
Total Lycopene: 15.53449
Total Lut_Zea: 0.96975725
Total Vit_E: 0.0216316175
Total Vit_D: 0.0324133333333333
Total Vit_D_IU: 1.30106666666667
Total Vit_K: 0.1920881
Total FA_Sat: 0.0109695843333333
Total FA_Mono: 0.0436212933333333
Total FA_Poly: 0.00945571158333333
Total Cholesterol: 0.9044
Breakdown By Ingredients:
Number of Grams: 453.333333333333
Total Moisture: 376.312
Total Calorie: 321.866666666667
Protein: 61.6986666666667
Total Fat: 4.57866666666667
Total Ash: 8.432
Total Carbohydrate: 4.12533333333333
Total Fiber: 0
Total Sugar: 0
Total Calcium: 244.8
Total Iron: 0.952
Total Magnesium: 99.7333333333333
Total Phosphorus: 1106.13333333333
Total Potassium: 512.266666666667
Total Sodium: 2565.86666666667
Total Zinc: 4.39733333333333
Total Copper: 0.825066666666667
Total Manganese: 0.131466666666667
Total Seleneium: 134.186666666667
Total Vit_C: 0
Total Thiamin: 0.0906666666666667
Total Riboflavin: 0.068
Total Niacin: 8.06026666666667
Total Panto_Acid: 1.40533333333333
Total Vit_B6: 0.729866666666667
Total Folate_Tot: 86.1333333333333
Total Folic_Acid: 0
Total Food_Folate: 86.1333333333333
Total Folate_DFE: 86.1333333333333
Total Choline_Tot: 362.666666666667
Total Vit_B12: 5.032
Total Vit_A_IU: 816
Total Vit_A_RAE: 244.8
Total Retinol: 244.8
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 5.984
Total Vit_D: 0.453333333333333
Total Vit_D_IU: 9.06666666666667
Total Vit_K: 1.36
Total FA_Sat: 1.1832
Total FA_Mono: 0.820533333333333
Total FA_Poly: 1.33733333333333
Total Cholesterol: 571.2
Number of Grams: 680
Total Moisture: 546.312
Total Calorie: 618.8
Protein: 126.208
Total Fat: 9.044
Total Ash: 8.772
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 47.6
Total Iron: 1.088
Total Magnesium: 156.4
Total Phosphorus: 1604.8
Total Potassium: 2958
Total Sodium: 462.4
Total Zinc: 2.448
Total Copper: 0.1564
Total Manganese: 0.0748
Total Seleneium: 310.08
Total Vit_C: 0
Total Thiamin: 0.34
Total Riboflavin: 0.204
Total Niacin: 44.2884
Total Panto_Acid: 2.3324
Total Vit_B6: 3.7264
Total Folate_Tot: 81.6
Total Folic_Acid: 0
Total Food_Folate: 81.6
Total Folate_DFE: 81.6
Total Choline_Tot: 414.8
Total Vit_B12: 7.48
Total Vit_A_IU: 455.6
Total Vit_A_RAE: 136
Total Retinol: 136
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 4.148
Total Vit_D: 31.96
Total Vit_D_IU: 1292
Total Vit_K: 0
Total FA_Sat: 1.9856
Total FA_Mono: 3.2028
Total FA_Poly: 1.972
Total Cholesterol: 333.2
Number of Grams: 948
Total Moisture: 947.052
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 0.948
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 28.44
Total Iron: 0
Total Magnesium: 9.48
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 37.92
Total Zinc: 0.0948
Total Copper: 0.0948
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0
Number of Grams: 160
Total Moisture: 142.576
Total Calorie: 64
Protein: 1.76
Total Fat: 0.16
Total Ash: 0.56
Total Carbohydrate: 14.944
Total Fiber: 2.72
Total Sugar: 6.784
Total Calcium: 36.8
Total Iron: 0.336
Total Magnesium: 16
Total Phosphorus: 46.4
Total Potassium: 233.6
Total Sodium: 6.4
Total Zinc: 0.272
Total Copper: 0.0624
Total Manganese: 0.2064
Total Seleneium: 0.8
Total Vit_C: 11.84
Total Thiamin: 0.0736
Total Riboflavin: 0.0432
Total Niacin: 0.1856
Total Panto_Acid: 0.1968
Total Vit_B6: 0.192
Total Folate_Tot: 30.4
Total Folic_Acid: 0
Total Food_Folate: 30.4
Total Folate_DFE: 30.4
Total Choline_Tot: 9.6
Total Vit_B12: 0
Total Vit_A_IU: 3.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.6
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 6.4
Total Vit_E: 0.032
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.64
Total FA_Sat: 0.0672
Total FA_Mono: 0.0208
Total FA_Poly: 0.0272
Total Cholesterol: 0
Number of Grams: 1.2
Total Moisture: 0.06528
Total Calorie: 3.756
Protein: 0.09132
Total Fat: 0.10032
Total Ash: 0.04344
Total Carbohydrate: 0.89964
Total Fiber: 0.3156
Total Sugar: 0
Total Calcium: 10.008
Total Iron: 0.516
Total Magnesium: 1.44
Total Phosphorus: 1.356
Total Potassium: 6.348
Total Sodium: 0.276
Total Zinc: 0.0444
Total Copper: 0.004992
Total Manganese: 0.098004
Total Seleneium: 0.0336
Total Vit_C: 0.558
Total Thiamin: 0.000108
Total Riboflavin: 0.005052
Total Niacin: 0.02406
Total Panto_Acid: 0
Total Vit_B6: 0.02088
Total Folate_Tot: 2.16
Total Folic_Acid: 0
Total Food_Folate: 2.16
Total Folate_DFE: 2.16
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 74.22
Total Vit_A_RAE: 3.708
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.02736
Total FA_Mono: 0.01968
Total FA_Poly: 0.02748
Total Cholesterol: 0
Number of Grams: 1.45
Total Moisture: 0.18067
Total Calorie: 3.6395
Protein: 0.150655
Total Fat: 0.04727
Total Ash: 0.065105
Total Carbohydrate: 0.927275
Total Fiber: 0.36685
Total Sugar: 0.00928
Total Calcium: 6.4235
Total Iron: 0.140795
Total Magnesium: 2.4795
Total Phosphorus: 2.291
Total Potassium: 19.2705
Total Sodium: 0.29
Total Zinc: 0.017255
Total Copper: 0.019285
Total Manganese: 0.1849185
Total Seleneium: 0.07105
Total Vit_C: 0
Total Thiamin: 0.001566
Total Riboflavin: 0.00261
Total Niacin: 0.0165735
Total Panto_Acid: 0.0202855
Total Vit_B6: 0.0042195
Total Folate_Tot: 0.2465
Total Folic_Acid: 0
Total Food_Folate: 0.2465
Total Folate_DFE: 0.2465
Total Choline_Tot: 0.1595
Total Vit_B12: 0
Total Vit_A_IU: 7.9315
Total Vit_A_RAE: 0.3915
Total Retinol: 0
Total Alpha_Carot: 0.174
Total Beta_Carot: 4.495
Total Beta_Crypt: 0.3625
Total Lycopene: 0.29
Total Lut_Zea: 6.583
Total Vit_E: 0.01508
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 2.37365
Total FA_Sat: 0.020184
Total FA_Mono: 0.0107155
Total FA_Poly: 0.014471
Total Cholesterol: 0
Number of Grams: 18
Total Moisture: 0.036
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 17.964
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 4.32
Total Iron: 0.0594
Total Magnesium: 0.18
Total Phosphorus: 0
Total Potassium: 1.44
Total Sodium: 6976.44
Total Zinc: 0.018
Total Copper: 0.0054
Total Manganese: 0.018
Total Seleneium: 0.018
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0
Number of Grams: 246
Total Moisture: 232.5192
Total Calorie: 44.28
Protein: 2.1648
Total Fat: 0.492
Total Ash: 1.23
Total Carbohydrate: 9.5694
Total Fiber: 2.952
Total Sugar: 6.4698
Total Calcium: 24.6
Total Iron: 0.6642
Total Magnesium: 27.06
Total Phosphorus: 59.04
Total Potassium: 583.02
Total Sodium: 12.3
Total Zinc: 0.4182
Total Copper: 0.14514
Total Manganese: 0.28044
Total Seleneium: 0
Total Vit_C: 33.702
Total Thiamin: 0.09102
Total Riboflavin: 0.04674
Total Niacin: 1.46124
Total Panto_Acid: 0.21894
Total Vit_B6: 0.1968
Total Folate_Tot: 36.9
Total Folic_Acid: 0
Total Food_Folate: 36.9
Total Folate_DFE: 36.9
Total Choline_Tot: 14.76
Total Vit_B12: 0
Total Vit_A_IU: 2049.18
Total Vit_A_RAE: 103.32
Total Retinol: 0
Total Alpha_Carot: 248.46
Total Beta_Carot: 1104.54
Total Beta_Crypt: 0
Total Lycopene: 6329.58
Total Lut_Zea: 302.58
Total Vit_E: 1.3284
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 19.434
Total FA_Sat: 0.06888
Total FA_Mono: 0.07626
Total FA_Poly: 0.20418
Total Cholesterol: 0
Number of Grams: 80
Total Moisture: 71.288
Total Calorie: 32
Protein: 0.88
Total Fat: 0.08
Total Ash: 0.28
Total Carbohydrate: 7.472
Total Fiber: 1.36
Total Sugar: 3.392
Total Calcium: 18.4
Total Iron: 0.168
Total Magnesium: 8
Total Phosphorus: 23.2
Total Potassium: 116.8
Total Sodium: 3.2
Total Zinc: 0.136
Total Copper: 0.0312
Total Manganese: 0.1032
Total Seleneium: 0.4
Total Vit_C: 5.92
Total Thiamin: 0.0368
Total Riboflavin: 0.0216
Total Niacin: 0.0928
Total Panto_Acid: 0.0984
Total Vit_B6: 0.096
Total Folate_Tot: 15.2
Total Folic_Acid: 0
Total Food_Folate: 15.2
Total Folate_DFE: 15.2
Total Choline_Tot: 4.8
Total Vit_B12: 0
Total Vit_A_IU: 1.6
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.8
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 3.2
Total Vit_E: 0.016
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.32
Total FA_Sat: 0.0336
Total FA_Mono: 0.0104
Total FA_Poly: 0.0136
Total Cholesterol: 0
Number of Grams: 37.25
Total Moisture: 34.348225
Total Calorie: 11.5475
Protein: 0.368775
Total Fat: 0.11175
Total Ash: 0.175075
Total Carbohydrate: 2.246175
Total Fiber: 0.78225
Total Sugar: 1.5645
Total Calcium: 2.6075
Total Iron: 0.160175
Total Magnesium: 4.47
Total Phosphorus: 9.685
Total Potassium: 78.5975
Total Sodium: 1.49
Total Zinc: 0.093125
Total Copper: 0.0063325
Total Manganese: 0.04172
Total Seleneium: 0.03725
Total Vit_C: 47.56825
Total Thiamin: 0.020115
Total Riboflavin: 0.0316625
Total Niacin: 0.3646775
Total Panto_Acid: 0.1180825
Total Vit_B6: 0.1083975
Total Folate_Tot: 17.135
Total Folic_Acid: 0
Total Food_Folate: 17.135
Total Folate_DFE: 17.135
Total Choline_Tot: 1.8625
Total Vit_B12: 0
Total Vit_A_IU: 1166.2975
Total Vit_A_RAE: 58.4825
Total Retinol: 0
Total Alpha_Carot: 7.45
Total Beta_Carot: 604.94
Total Beta_Crypt: 182.525
Total Lycopene: 0
Total Lut_Zea: 18.9975
Total Vit_E: 0.58855
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.82525
Total FA_Sat: 0.0100575
Total FA_Mono: 0.0011175
Total FA_Poly: 0.026075
Total Cholesterol: 0
Number of Grams: 37
Total Moisture: 34.7393
Total Calorie: 7.4
Protein: 0.3182
Total Fat: 0.0629
Total Ash: 0.1591
Total Carbohydrate: 1.7168
Total Fiber: 0.629
Total Sugar: 0.888
Total Calcium: 3.7
Total Iron: 0.1258
Total Magnesium: 3.7
Total Phosphorus: 7.4
Total Potassium: 64.75
Total Sodium: 1.11
Total Zinc: 0.0481
Total Copper: 0.02442
Total Manganese: 0.04514
Total Seleneium: 0
Total Vit_C: 29.748
Total Thiamin: 0.02109
Total Riboflavin: 0.01036
Total Niacin: 0.1776
Total Panto_Acid: 0.03663
Total Vit_B6: 0.08288
Total Folate_Tot: 3.7
Total Folic_Acid: 0
Total Food_Folate: 3.7
Total Folate_DFE: 3.7
Total Choline_Tot: 1.85
Total Vit_B12: 0
Total Vit_A_IU: 136.9
Total Vit_A_RAE: 6.66
Total Retinol: 0
Total Alpha_Carot: 7.77
Total Beta_Carot: 76.96
Total Beta_Crypt: 2.59
Total Lycopene: 0
Total Lut_Zea: 126.17
Total Vit_E: 0.1369
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 2.738
Total FA_Sat: 0.02146
Total FA_Mono: 0.00296
Total FA_Poly: 0.02294
Total Cholesterol: 0
Number of Grams: 7.6
Total Moisture: 6.66596
Total Calorie: 2.736
Protein: 0.22572
Total Fat: 0.06004
Total Ash: 0.1672
Total Carbohydrate: 0.48108
Total Fiber: 0.2508
Total Sugar: 0.0646
Total Calcium: 10.488
Total Iron: 0.4712
Total Magnesium: 3.8
Total Phosphorus: 4.408
Total Potassium: 42.104
Total Sodium: 4.256
Total Zinc: 0.08132
Total Copper: 0.011324
Total Manganese: 0.01216
Total Seleneium: 0.0076
Total Vit_C: 10.108
Total Thiamin: 0.006536
Total Riboflavin: 0.007448
Total Niacin: 0.099788
Total Panto_Acid: 0.0304
Total Vit_B6: 0.00684
Total Folate_Tot: 11.552
Total Folic_Acid: 0
Total Food_Folate: 11.552
Total Folate_DFE: 11.552
Total Choline_Tot: 0.912
Total Vit_B12: 0
Total Vit_A_IU: 640.224
Total Vit_A_RAE: 31.996
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 384.104
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 422.636
Total Vit_E: 0.057
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 124.64
Total FA_Sat: 0.010032
Total FA_Mono: 0.02242
Total FA_Poly: 0.009424
Total Cholesterol: 0
Number of Grams: 9.375
Total Moisture: 8.251875
Total Calorie: 3.75
Protein: 0.1753125
Total Fat: 0.04125
Total Ash: 0.0815625
Total Carbohydrate: 0.8259375
Total Fiber: 0.140625
Total Sugar: 0.496875
Total Calcium: 1.3125
Total Iron: 0.0965625
Total Magnesium: 2.15625
Total Phosphorus: 4.03125
Total Potassium: 30.1875
Total Sodium: 0.84375
Total Zinc: 0.024375
Total Copper: 0.01209375
Total Manganese: 0.01753125
Total Seleneium: 0.046875
Total Vit_C: 13.471875
Total Thiamin: 0.00675
Total Riboflavin: 0.0080625
Total Niacin: 0.116625
Total Panto_Acid: 0.01884375
Total Vit_B6: 0.0474375
Total Folate_Tot: 2.15625
Total Folic_Acid: 0
Total Food_Folate: 2.15625
Total Folate_DFE: 2.15625
Total Choline_Tot: 0.9375
Total Vit_B12: 0
Total Vit_A_IU: 89.25
Total Vit_A_RAE: 4.5
Total Retinol: 0
Total Alpha_Carot: 3.375
Total Beta_Carot: 50.0625
Total Beta_Crypt: 3.75
Total Lycopene: 0
Total Lut_Zea: 66.46875
Total Vit_E: 0.0646875
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.3125
Total FA_Sat: 0.0039375
Total FA_Mono: 0.00225
Total FA_Poly: 0.02240625
Total Cholesterol: 0
Number of Grams: 8.4
Total Moisture: 4.92072
Total Calorie: 12.516
Protein: 0.53424
Total Fat: 0.042
Total Ash: 0.126
Total Carbohydrate: 2.77704
Total Fiber: 0.1764
Total Sugar: 0.084
Total Calcium: 15.204
Total Iron: 0.1428
Total Magnesium: 2.1
Total Phosphorus: 12.852
Total Potassium: 33.684
Total Sodium: 1.428
Total Zinc: 0.09744
Total Copper: 0.025116
Total Manganese: 0.140448
Total Seleneium: 1.1928
Total Vit_C: 2.6208
Total Thiamin: 0.0168
Total Riboflavin: 0.00924
Total Niacin: 0.0588
Total Panto_Acid: 0.050064
Total Vit_B6: 0.10374
Total Folate_Tot: 0.252
Total Folic_Acid: 0
Total Food_Folate: 0.252
Total Folate_DFE: 0.252
Total Choline_Tot: 1.932
Total Vit_B12: 0
Total Vit_A_IU: 0.756
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.42
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 1.344
Total Vit_E: 0.00672
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.1428
Total FA_Sat: 0.007476
Total FA_Mono: 0.000924
Total FA_Poly: 0.020916
Total Cholesterol: 0
Number of Grams: 81.3333333333333
Total Moisture: 75.0788
Total Calorie: 17.8933333333333
Protein: 0.284666666666667
Total Fat: 0.1952
Total Ash: 0.1708
Total Carbohydrate: 5.612
Total Fiber: 0.244
Total Sugar: 2.0496
Total Calcium: 4.88
Total Iron: 0.0650666666666667
Total Magnesium: 4.88
Total Phosphorus: 6.50666666666667
Total Potassium: 83.7733333333333
Total Sodium: 0.813333333333333
Total Zinc: 0.0406666666666667
Total Copper: 0.0130133333333333
Total Manganese: 0.00976
Total Seleneium: 0.0813333333333333
Total Vit_C: 31.476
Total Thiamin: 0.01952
Total Riboflavin: 0.0122
Total Niacin: 0.0740133333333333
Total Panto_Acid: 0.106546666666667
Total Vit_B6: 0.0374133333333333
Total Folate_Tot: 16.2666666666667
Total Folic_Acid: 0
Total Food_Folate: 16.2666666666667
Total Folate_DFE: 16.2666666666667
Total Choline_Tot: 4.06666666666667
Total Vit_B12: 0
Total Vit_A_IU: 4.88
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.813333333333333
Total Beta_Crypt: 3.25333333333333
Total Lycopene: 0
Total Lut_Zea: 12.2
Total Vit_E: 0.122
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.0325333333333333
Total FA_Mono: 0.00488
Total FA_Poly: 0.01708
Total Cholesterol: 0
Number of Grams: 54
Total Moisture: 0
Total Calorie: 477.36
Protein: 0
Total Fat: 54
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0.54
Total Iron: 0.3024
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0.54
Total Sodium: 1.08
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 7.749
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 32.508
Total FA_Sat: 7.45632
Total FA_Mono: 39.39894
Total FA_Poly: 5.68242
Total Cholesterol: 0
Number of Grams: 32
Total Moisture: 23.52
Total Calorie: 26.24
Protein: 1.3824
Total Fat: 0.1504
Total Ash: 0.896
Total Carbohydrate: 6.0512
Total Fiber: 1.312
Total Sugar: 3.8976
Total Calcium: 11.52
Total Iron: 0.9536
Total Magnesium: 13.44
Total Phosphorus: 26.56
Total Potassium: 324.48
Total Sodium: 18.88
Total Zinc: 0.2016
Total Copper: 0.1168
Total Manganese: 0.09664
Total Seleneium: 1.696
Total Vit_C: 7.008
Total Thiamin: 0.0192
Total Riboflavin: 0.04896
Total Niacin: 0.98432
Total Panto_Acid: 0.04544
Total Vit_B6: 0.06912
Total Folate_Tot: 3.84
Total Folic_Acid: 0
Total Food_Folate: 3.84
Total Folate_DFE: 3.84
Total Choline_Tot: 12.16
Total Vit_B12: 0
Total Vit_A_IU: 488
Total Vit_A_RAE: 24.32
Total Retinol: 0
Total Alpha_Carot: 9.28
Total Beta_Carot: 288.32
Total Beta_Crypt: 0
Total Lycopene: 9204.48
Total Lut_Zea: 0
Total Vit_E: 1.376
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 3.648
Total FA_Sat: 0.032
Total FA_Mono: 0.02144
Total FA_Poly: 0.0512
Total Cholesterol: 0
Number of Grams: 0.7
Total Moisture: 0.08722
Total Calorie: 1.757
Protein: 0.07273
Total Fat: 0.02282
Total Ash: 0.03143
Total Carbohydrate: 0.44765
Total Fiber: 0.1771
Total Sugar: 0.00448
Total Calcium: 3.101
Total Iron: 0.06797
Total Magnesium: 1.197
Total Phosphorus: 1.106
Total Potassium: 9.303
Total Sodium: 0.14
Total Zinc: 0.00833
Total Copper: 0.00931
Total Manganese: 0.089271
Total Seleneium: 0.0343
Total Vit_C: 0
Total Thiamin: 0.000756
Total Riboflavin: 0.00126
Total Niacin: 0.008001
Total Panto_Acid: 0.009793
Total Vit_B6: 0.002037
Total Folate_Tot: 0.119
Total Folic_Acid: 0
Total Food_Folate: 0.119
Total Folate_DFE: 0.119
Total Choline_Tot: 0.077
Total Vit_B12: 0
Total Vit_A_IU: 3.829
Total Vit_A_RAE: 0.189
Total Retinol: 0
Total Alpha_Carot: 0.084
Total Beta_Carot: 2.17
Total Beta_Crypt: 0.175
Total Lycopene: 0.14
Total Lut_Zea: 3.178
Total Vit_E: 0.00728
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.1459
Total FA_Sat: 0.009744
Total FA_Mono: 0.005173
Total FA_Poly: 0.006986
Total Cholesterol: 0
Total Calorie: 1649.542
Total Protein: 196.315485833333
Total Total_Fat: 69.1886166666667
Total Ash: 40.1017125
Total Carbohydrate: 58.0955308333333
Total Fiber: 11.426625
Total Sugar: 25.704735
Total Calcium: 0.4747445
Total Iron: 0.00630996916666667
Total Magnesium: 0.356516083333333
Total Phosphorus: 2.91576925
Total Potassium: 5.0981645
Total Sodium: 10.09513375
Total Zinc: 0.008440945
Total Copper: 0.00156309325
Total Manganese: 0.00154989941666667
Total Selenium: 0.000448685475
Total Vit_C: 0.194020925
Total Thiamin: 0.000744527666666667
Total Riboflaven: 0.000520395
Total Niacin: 0.056012765
Total Panto_Acid: 0.00468795875
Total Vit_B6: 0.0054240315
Total Folate_Tot: 0.30766075
Total Folic_Acid: 0
Total Food_Folate: 0.30766075
Total Folate_DFE: 0.30766075
Total CholineTot: 0.830583833333334
Total Vit_B12: 0.012512
Total Vit_A: 5.937868
Total Vit_A_RAE: 0.614367
Total Retinol: 0.3808
Total Alpha_Carot: 0.276593
Total Beta_Carot: 2.51922483333333
Total Beta_Crypt: 0.192655833333333
Total Lycopene: 15.53449
Total Lut_Zea: 0.96975725
Total Vit_E: 0.0216316175
Total Vit_D: 0.0324133333333333
Total Vit_D_IU: 1.30106666666667
Total Vit_K: 0.1920881
Total FA_Sat: 0.0109695843333333
Total FA_Mono: 0.0436212933333333
Total FA_Poly: 0.00945571158333333
Total Cholesterol: 0.9044
Breakdown By Ingredients:
1 pound uncooked medium-sized shrimp (about 21 to 25 to the pound)
Number of Grams: 453.333333333333
Total Moisture: 376.312
Total Calorie: 321.866666666667
Protein: 61.6986666666667
Total Fat: 4.57866666666667
Total Ash: 8.432
Total Carbohydrate: 4.12533333333333
Total Fiber: 0
Total Sugar: 0
Total Calcium: 244.8
Total Iron: 0.952
Total Magnesium: 99.7333333333333
Total Phosphorus: 1106.13333333333
Total Potassium: 512.266666666667
Total Sodium: 2565.86666666667
Total Zinc: 4.39733333333333
Total Copper: 0.825066666666667
Total Manganese: 0.131466666666667
Total Seleneium: 134.186666666667
Total Vit_C: 0
Total Thiamin: 0.0906666666666667
Total Riboflavin: 0.068
Total Niacin: 8.06026666666667
Total Panto_Acid: 1.40533333333333
Total Vit_B6: 0.729866666666667
Total Folate_Tot: 86.1333333333333
Total Folic_Acid: 0
Total Food_Folate: 86.1333333333333
Total Folate_DFE: 86.1333333333333
Total Choline_Tot: 362.666666666667
Total Vit_B12: 5.032
Total Vit_A_IU: 816
Total Vit_A_RAE: 244.8
Total Retinol: 244.8
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 5.984
Total Vit_D: 0.453333333333333
Total Vit_D_IU: 9.06666666666667
Total Vit_K: 1.36
Total FA_Sat: 1.1832
Total FA_Mono: 0.820533333333333
Total FA_Poly: 1.33733333333333
Total Cholesterol: 571.2
1 1/2 pounds halibut or haddock steaks, cut about 1 inch thick
Number of Grams: 680
Total Moisture: 546.312
Total Calorie: 618.8
Protein: 126.208
Total Fat: 9.044
Total Ash: 8.772
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 47.6
Total Iron: 1.088
Total Magnesium: 156.4
Total Phosphorus: 1604.8
Total Potassium: 2958
Total Sodium: 462.4
Total Zinc: 2.448
Total Copper: 0.1564
Total Manganese: 0.0748
Total Seleneium: 310.08
Total Vit_C: 0
Total Thiamin: 0.34
Total Riboflavin: 0.204
Total Niacin: 44.2884
Total Panto_Acid: 2.3324
Total Vit_B6: 3.7264
Total Folate_Tot: 81.6
Total Folic_Acid: 0
Total Food_Folate: 81.6
Total Folate_DFE: 81.6
Total Choline_Tot: 414.8
Total Vit_B12: 7.48
Total Vit_A_IU: 455.6
Total Vit_A_RAE: 136
Total Retinol: 136
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 4.148
Total Vit_D: 31.96
Total Vit_D_IU: 1292
Total Vit_K: 0
Total FA_Sat: 1.9856
Total FA_Mono: 3.2028
Total FA_Poly: 1.972
Total Cholesterol: 333.2
1 quart water
Number of Grams: 948
Total Moisture: 947.052
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 0.948
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 28.44
Total Iron: 0
Total Magnesium: 9.48
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 37.92
Total Zinc: 0.0948
Total Copper: 0.0948
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0
1 cup coarsely chopped onions
Number of Grams: 160
Total Moisture: 142.576
Total Calorie: 64
Protein: 1.76
Total Fat: 0.16
Total Ash: 0.56
Total Carbohydrate: 14.944
Total Fiber: 2.72
Total Sugar: 6.784
Total Calcium: 36.8
Total Iron: 0.336
Total Magnesium: 16
Total Phosphorus: 46.4
Total Potassium: 233.6
Total Sodium: 6.4
Total Zinc: 0.272
Total Copper: 0.0624
Total Manganese: 0.2064
Total Seleneium: 0.8
Total Vit_C: 11.84
Total Thiamin: 0.0736
Total Riboflavin: 0.0432
Total Niacin: 0.1856
Total Panto_Acid: 0.1968
Total Vit_B6: 0.192
Total Folate_Tot: 30.4
Total Folic_Acid: 0
Total Food_Folate: 30.4
Total Folate_DFE: 30.4
Total Choline_Tot: 9.6
Total Vit_B12: 0
Total Vit_A_IU: 3.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.6
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 6.4
Total Vit_E: 0.032
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.64
Total FA_Sat: 0.0672
Total FA_Mono: 0.0208
Total FA_Poly: 0.0272
Total Cholesterol: 0
2 medium-sized bay leaves, crumbled
Number of Grams: 1.2
Total Moisture: 0.06528
Total Calorie: 3.756
Protein: 0.09132
Total Fat: 0.10032
Total Ash: 0.04344
Total Carbohydrate: 0.89964
Total Fiber: 0.3156
Total Sugar: 0
Total Calcium: 10.008
Total Iron: 0.516
Total Magnesium: 1.44
Total Phosphorus: 1.356
Total Potassium: 6.348
Total Sodium: 0.276
Total Zinc: 0.0444
Total Copper: 0.004992
Total Manganese: 0.098004
Total Seleneium: 0.0336
Total Vit_C: 0.558
Total Thiamin: 0.000108
Total Riboflavin: 0.005052
Total Niacin: 0.02406
Total Panto_Acid: 0
Total Vit_B6: 0.02088
Total Folate_Tot: 2.16
Total Folic_Acid: 0
Total Food_Folate: 2.16
Total Folate_DFE: 2.16
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 74.22
Total Vit_A_RAE: 3.708
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.02736
Total FA_Mono: 0.01968
Total FA_Poly: 0.02748
Total Cholesterol: 0
6 whole black peppercorns
Number of Grams: 1.45
Total Moisture: 0.18067
Total Calorie: 3.6395
Protein: 0.150655
Total Fat: 0.04727
Total Ash: 0.065105
Total Carbohydrate: 0.927275
Total Fiber: 0.36685
Total Sugar: 0.00928
Total Calcium: 6.4235
Total Iron: 0.140795
Total Magnesium: 2.4795
Total Phosphorus: 2.291
Total Potassium: 19.2705
Total Sodium: 0.29
Total Zinc: 0.017255
Total Copper: 0.019285
Total Manganese: 0.1849185
Total Seleneium: 0.07105
Total Vit_C: 0
Total Thiamin: 0.001566
Total Riboflavin: 0.00261
Total Niacin: 0.0165735
Total Panto_Acid: 0.0202855
Total Vit_B6: 0.0042195
Total Folate_Tot: 0.2465
Total Folic_Acid: 0
Total Food_Folate: 0.2465
Total Folate_DFE: 0.2465
Total Choline_Tot: 0.1595
Total Vit_B12: 0
Total Vit_A_IU: 7.9315
Total Vit_A_RAE: 0.3915
Total Retinol: 0
Total Alpha_Carot: 0.174
Total Beta_Carot: 4.495
Total Beta_Crypt: 0.3625
Total Lycopene: 0.29
Total Lut_Zea: 6.583
Total Vit_E: 0.01508
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 2.37365
Total FA_Sat: 0.020184
Total FA_Mono: 0.0107155
Total FA_Poly: 0.014471
Total Cholesterol: 0
1 tablespoon salt
Number of Grams: 18
Total Moisture: 0.036
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 17.964
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 4.32
Total Iron: 0.0594
Total Magnesium: 0.18
Total Phosphorus: 0
Total Potassium: 1.44
Total Sodium: 6976.44
Total Zinc: 0.018
Total Copper: 0.0054
Total Manganese: 0.018
Total Seleneium: 0.018
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0
2 medium-sized firm ripe tomatoes, peeled, seeded and finely chopped (see diced tomato salad, page 61)
Number of Grams: 246
Total Moisture: 232.5192
Total Calorie: 44.28
Protein: 2.1648
Total Fat: 0.492
Total Ash: 1.23
Total Carbohydrate: 9.5694
Total Fiber: 2.952
Total Sugar: 6.4698
Total Calcium: 24.6
Total Iron: 0.6642
Total Magnesium: 27.06
Total Phosphorus: 59.04
Total Potassium: 583.02
Total Sodium: 12.3
Total Zinc: 0.4182
Total Copper: 0.14514
Total Manganese: 0.28044
Total Seleneium: 0
Total Vit_C: 33.702
Total Thiamin: 0.09102
Total Riboflavin: 0.04674
Total Niacin: 1.46124
Total Panto_Acid: 0.21894
Total Vit_B6: 0.1968
Total Folate_Tot: 36.9
Total Folic_Acid: 0
Total Food_Folate: 36.9
Total Folate_DFE: 36.9
Total Choline_Tot: 14.76
Total Vit_B12: 0
Total Vit_A_IU: 2049.18
Total Vit_A_RAE: 103.32
Total Retinol: 0
Total Alpha_Carot: 248.46
Total Beta_Carot: 1104.54
Total Beta_Crypt: 0
Total Lycopene: 6329.58
Total Lut_Zea: 302.58
Total Vit_E: 1.3284
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 19.434
Total FA_Sat: 0.06888
Total FA_Mono: 0.07626
Total FA_Poly: 0.20418
Total Cholesterol: 0
1/2 cup finely chopped onions
Number of Grams: 80
Total Moisture: 71.288
Total Calorie: 32
Protein: 0.88
Total Fat: 0.08
Total Ash: 0.28
Total Carbohydrate: 7.472
Total Fiber: 1.36
Total Sugar: 3.392
Total Calcium: 18.4
Total Iron: 0.168
Total Magnesium: 8
Total Phosphorus: 23.2
Total Potassium: 116.8
Total Sodium: 3.2
Total Zinc: 0.136
Total Copper: 0.0312
Total Manganese: 0.1032
Total Seleneium: 0.4
Total Vit_C: 5.92
Total Thiamin: 0.0368
Total Riboflavin: 0.0216
Total Niacin: 0.0928
Total Panto_Acid: 0.0984
Total Vit_B6: 0.096
Total Folate_Tot: 15.2
Total Folic_Acid: 0
Total Food_Folate: 15.2
Total Folate_DFE: 15.2
Total Choline_Tot: 4.8
Total Vit_B12: 0
Total Vit_A_IU: 1.6
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.8
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 3.2
Total Vit_E: 0.016
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.32
Total FA_Sat: 0.0336
Total FA_Mono: 0.0104
Total FA_Poly: 0.0136
Total Cholesterol: 0
1/4 cup finely chopped sweet red bell pepper
Number of Grams: 37.25
Total Moisture: 34.348225
Total Calorie: 11.5475
Protein: 0.368775
Total Fat: 0.11175
Total Ash: 0.175075
Total Carbohydrate: 2.246175
Total Fiber: 0.78225
Total Sugar: 1.5645
Total Calcium: 2.6075
Total Iron: 0.160175
Total Magnesium: 4.47
Total Phosphorus: 9.685
Total Potassium: 78.5975
Total Sodium: 1.49
Total Zinc: 0.093125
Total Copper: 0.0063325
Total Manganese: 0.04172
Total Seleneium: 0.03725
Total Vit_C: 47.56825
Total Thiamin: 0.020115
Total Riboflavin: 0.0316625
Total Niacin: 0.3646775
Total Panto_Acid: 0.1180825
Total Vit_B6: 0.1083975
Total Folate_Tot: 17.135
Total Folic_Acid: 0
Total Food_Folate: 17.135
Total Folate_DFE: 17.135
Total Choline_Tot: 1.8625
Total Vit_B12: 0
Total Vit_A_IU: 1166.2975
Total Vit_A_RAE: 58.4825
Total Retinol: 0
Total Alpha_Carot: 7.45
Total Beta_Carot: 604.94
Total Beta_Crypt: 182.525
Total Lycopene: 0
Total Lut_Zea: 18.9975
Total Vit_E: 0.58855
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.82525
Total FA_Sat: 0.0100575
Total FA_Mono: 0.0011175
Total FA_Poly: 0.026075
Total Cholesterol: 0
1/2 small sweet green bell pepper, seeded, deribbed and cut into strips about 1/8 inch wide and 1 inch long
Number of Grams: 37
Total Moisture: 34.7393
Total Calorie: 7.4
Protein: 0.3182
Total Fat: 0.0629
Total Ash: 0.1591
Total Carbohydrate: 1.7168
Total Fiber: 0.629
Total Sugar: 0.888
Total Calcium: 3.7
Total Iron: 0.1258
Total Magnesium: 3.7
Total Phosphorus: 7.4
Total Potassium: 64.75
Total Sodium: 1.11
Total Zinc: 0.0481
Total Copper: 0.02442
Total Manganese: 0.04514
Total Seleneium: 0
Total Vit_C: 29.748
Total Thiamin: 0.02109
Total Riboflavin: 0.01036
Total Niacin: 0.1776
Total Panto_Acid: 0.03663
Total Vit_B6: 0.08288
Total Folate_Tot: 3.7
Total Folic_Acid: 0
Total Food_Folate: 3.7
Total Folate_DFE: 3.7
Total Choline_Tot: 1.85
Total Vit_B12: 0
Total Vit_A_IU: 136.9
Total Vit_A_RAE: 6.66
Total Retinol: 0
Total Alpha_Carot: 7.77
Total Beta_Carot: 76.96
Total Beta_Crypt: 2.59
Total Lycopene: 0
Total Lut_Zea: 126.17
Total Vit_E: 0.1369
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 2.738
Total FA_Sat: 0.02146
Total FA_Mono: 0.00296
Total FA_Poly: 0.02294
Total Cholesterol: 0
2 tablespoons finely chopped fresh parsley
Number of Grams: 7.6
Total Moisture: 6.66596
Total Calorie: 2.736
Protein: 0.22572
Total Fat: 0.06004
Total Ash: 0.1672
Total Carbohydrate: 0.48108
Total Fiber: 0.2508
Total Sugar: 0.0646
Total Calcium: 10.488
Total Iron: 0.4712
Total Magnesium: 3.8
Total Phosphorus: 4.408
Total Potassium: 42.104
Total Sodium: 4.256
Total Zinc: 0.08132
Total Copper: 0.011324
Total Manganese: 0.01216
Total Seleneium: 0.0076
Total Vit_C: 10.108
Total Thiamin: 0.006536
Total Riboflavin: 0.007448
Total Niacin: 0.099788
Total Panto_Acid: 0.0304
Total Vit_B6: 0.00684
Total Folate_Tot: 11.552
Total Folic_Acid: 0
Total Food_Folate: 11.552
Total Folate_DFE: 11.552
Total Choline_Tot: 0.912
Total Vit_B12: 0
Total Vit_A_IU: 640.224
Total Vit_A_RAE: 31.996
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 384.104
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 422.636
Total Vit_E: 0.057
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 124.64
Total FA_Sat: 0.010032
Total FA_Mono: 0.02242
Total FA_Poly: 0.009424
Total Cholesterol: 0
1 tablespoon finely chopped fresh hot chilies (caution: see page 4)
Number of Grams: 9.375
Total Moisture: 8.251875
Total Calorie: 3.75
Protein: 0.1753125
Total Fat: 0.04125
Total Ash: 0.0815625
Total Carbohydrate: 0.8259375
Total Fiber: 0.140625
Total Sugar: 0.496875
Total Calcium: 1.3125
Total Iron: 0.0965625
Total Magnesium: 2.15625
Total Phosphorus: 4.03125
Total Potassium: 30.1875
Total Sodium: 0.84375
Total Zinc: 0.024375
Total Copper: 0.01209375
Total Manganese: 0.01753125
Total Seleneium: 0.046875
Total Vit_C: 13.471875
Total Thiamin: 0.00675
Total Riboflavin: 0.0080625
Total Niacin: 0.116625
Total Panto_Acid: 0.01884375
Total Vit_B6: 0.0474375
Total Folate_Tot: 2.15625
Total Folic_Acid: 0
Total Food_Folate: 2.15625
Total Folate_DFE: 2.15625
Total Choline_Tot: 0.9375
Total Vit_B12: 0
Total Vit_A_IU: 89.25
Total Vit_A_RAE: 4.5
Total Retinol: 0
Total Alpha_Carot: 3.375
Total Beta_Carot: 50.0625
Total Beta_Crypt: 3.75
Total Lycopene: 0
Total Lut_Zea: 66.46875
Total Vit_E: 0.0646875
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.3125
Total FA_Sat: 0.0039375
Total FA_Mono: 0.00225
Total FA_Poly: 0.02240625
Total Cholesterol: 0
1 tablespoon finely chopped garlic
Number of Grams: 8.4
Total Moisture: 4.92072
Total Calorie: 12.516
Protein: 0.53424
Total Fat: 0.042
Total Ash: 0.126
Total Carbohydrate: 2.77704
Total Fiber: 0.1764
Total Sugar: 0.084
Total Calcium: 15.204
Total Iron: 0.1428
Total Magnesium: 2.1
Total Phosphorus: 12.852
Total Potassium: 33.684
Total Sodium: 1.428
Total Zinc: 0.09744
Total Copper: 0.025116
Total Manganese: 0.140448
Total Seleneium: 1.1928
Total Vit_C: 2.6208
Total Thiamin: 0.0168
Total Riboflavin: 0.00924
Total Niacin: 0.0588
Total Panto_Acid: 0.050064
Total Vit_B6: 0.10374
Total Folate_Tot: 0.252
Total Folic_Acid: 0
Total Food_Folate: 0.252
Total Folate_DFE: 0.252
Total Choline_Tot: 1.932
Total Vit_B12: 0
Total Vit_A_IU: 0.756
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.42
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 1.344
Total Vit_E: 0.00672
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.1428
Total FA_Sat: 0.007476
Total FA_Mono: 0.000924
Total FA_Poly: 0.020916
Total Cholesterol: 0
1/3 cup strained fresh lemon juice
Number of Grams: 81.3333333333333
Total Moisture: 75.0788
Total Calorie: 17.8933333333333
Protein: 0.284666666666667
Total Fat: 0.1952
Total Ash: 0.1708
Total Carbohydrate: 5.612
Total Fiber: 0.244
Total Sugar: 2.0496
Total Calcium: 4.88
Total Iron: 0.0650666666666667
Total Magnesium: 4.88
Total Phosphorus: 6.50666666666667
Total Potassium: 83.7733333333333
Total Sodium: 0.813333333333333
Total Zinc: 0.0406666666666667
Total Copper: 0.0130133333333333
Total Manganese: 0.00976
Total Seleneium: 0.0813333333333333
Total Vit_C: 31.476
Total Thiamin: 0.01952
Total Riboflavin: 0.0122
Total Niacin: 0.0740133333333333
Total Panto_Acid: 0.106546666666667
Total Vit_B6: 0.0374133333333333
Total Folate_Tot: 16.2666666666667
Total Folic_Acid: 0
Total Food_Folate: 16.2666666666667
Total Folate_DFE: 16.2666666666667
Total Choline_Tot: 4.06666666666667
Total Vit_B12: 0
Total Vit_A_IU: 4.88
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.813333333333333
Total Beta_Crypt: 3.25333333333333
Total Lycopene: 0
Total Lut_Zea: 12.2
Total Vit_E: 0.122
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.0325333333333333
Total FA_Mono: 0.00488
Total FA_Poly: 0.01708
Total Cholesterol: 0
1/4 cup olive oil
Number of Grams: 54
Total Moisture: 0
Total Calorie: 477.36
Protein: 0
Total Fat: 54
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0.54
Total Iron: 0.3024
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0.54
Total Sodium: 1.08
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 7.749
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 32.508
Total FA_Sat: 7.45632
Total FA_Mono: 39.39894
Total FA_Poly: 5.68242
Total Cholesterol: 0
2 tablespoons tomato paste
Number of Grams: 32
Total Moisture: 23.52
Total Calorie: 26.24
Protein: 1.3824
Total Fat: 0.1504
Total Ash: 0.896
Total Carbohydrate: 6.0512
Total Fiber: 1.312
Total Sugar: 3.8976
Total Calcium: 11.52
Total Iron: 0.9536
Total Magnesium: 13.44
Total Phosphorus: 26.56
Total Potassium: 324.48
Total Sodium: 18.88
Total Zinc: 0.2016
Total Copper: 0.1168
Total Manganese: 0.09664
Total Seleneium: 1.696
Total Vit_C: 7.008
Total Thiamin: 0.0192
Total Riboflavin: 0.04896
Total Niacin: 0.98432
Total Panto_Acid: 0.04544
Total Vit_B6: 0.06912
Total Folate_Tot: 3.84
Total Folic_Acid: 0
Total Food_Folate: 3.84
Total Folate_DFE: 3.84
Total Choline_Tot: 12.16
Total Vit_B12: 0
Total Vit_A_IU: 488
Total Vit_A_RAE: 24.32
Total Retinol: 0
Total Alpha_Carot: 9.28
Total Beta_Carot: 288.32
Total Beta_Crypt: 0
Total Lycopene: 9204.48
Total Lut_Zea: 0
Total Vit_E: 1.376
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 3.648
Total FA_Sat: 0.032
Total FA_Mono: 0.02144
Total FA_Poly: 0.0512
Total Cholesterol: 0
Freshly ground black pepper
Number of Grams: 0.7
Total Moisture: 0.08722
Total Calorie: 1.757
Protein: 0.07273
Total Fat: 0.02282
Total Ash: 0.03143
Total Carbohydrate: 0.44765
Total Fiber: 0.1771
Total Sugar: 0.00448
Total Calcium: 3.101
Total Iron: 0.06797
Total Magnesium: 1.197
Total Phosphorus: 1.106
Total Potassium: 9.303
Total Sodium: 0.14
Total Zinc: 0.00833
Total Copper: 0.00931
Total Manganese: 0.089271
Total Seleneium: 0.0343
Total Vit_C: 0
Total Thiamin: 0.000756
Total Riboflavin: 0.00126
Total Niacin: 0.008001
Total Panto_Acid: 0.009793
Total Vit_B6: 0.002037
Total Folate_Tot: 0.119
Total Folic_Acid: 0
Total Food_Folate: 0.119
Total Folate_DFE: 0.119
Total Choline_Tot: 0.077
Total Vit_B12: 0
Total Vit_A_IU: 3.829
Total Vit_A_RAE: 0.189
Total Retinol: 0
Total Alpha_Carot: 0.084
Total Beta_Carot: 2.17
Total Beta_Crypt: 0.175
Total Lycopene: 0.14
Total Lut_Zea: 3.178
Total Vit_E: 0.00728
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.1459
Total FA_Sat: 0.009744
Total FA_Mono: 0.005173
Total FA_Poly: 0.006986
Total Cholesterol: 0
AD Space