African Cooking: Recipes
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Seafood
Calalou aux Fruits de Mer
SPINACH, LAMB AND SEAFOOD STEW
To serve 6
2 pounds fresh spinach
1/4 pound salt cod, skinned and boned
1/2 pound medium-sized uncooked shrimp (about 21 to 25 to the pound) coarsely crumbled
6 four-ounce striped bass or red snapper steaks, cut about 1 inch thick
3 teaspoons salt
1 cup peanut or vegetable oil
1 1/2 pounds boneless lamb shoulder, trimmed of excess fat and cut into 1-inch cubes
2 1/4 cups finely chopped onions
6 medium-sized firm ripe tomatoes, peeled, seeded and finely chopped (see diced tomato salad, page 61), or substitute 2 cups chopped drained canned tomatoes
1/2 cup tomato paste
1/4 pound salt cod, skinned and boned
1/2 pound medium-sized uncooked shrimp (about 21 to 25 to the pound) coarsely crumbled
6 four-ounce striped bass or red snapper steaks, cut about 1 inch thick
3 teaspoons salt
1 cup peanut or vegetable oil
1 1/2 pounds boneless lamb shoulder, trimmed of excess fat and cut into 1-inch cubes
2 1/4 cups finely chopped onions
6 medium-sized firm ripe tomatoes, peeled, seeded and finely chopped (see diced tomato salad, page 61), or substitute 2 cups chopped drained canned tomatoes
1/2 cup tomato paste
1 1/2 cups water
12 small dried fish
1/2 cup ground dried shrimp
1 tablespoon finely chopped garlic
1 teaspoon white pepper
1/4 teaspoon ground hot red pepper
6 live hard-shell blue crabs (about 3 pounds)
4 eggs, lightly beaten
1 fresh hot chili, about 3 inches long, washed, stemmed and finely chopped (caution: see page 4)
12 small dried fish
1/2 cup ground dried shrimp
1 tablespoon finely chopped garlic
1 teaspoon white pepper
1/4 teaspoon ground hot red pepper
6 live hard-shell blue crabs (about 3 pounds)
4 eggs, lightly beaten
1 fresh hot chili, about 3 inches long, washed, stemmed and finely chopped (caution: see page 4)
Wash the spinach under cold running water and discard any bruised or yellow leaves. Place the spinach in a heavy 5- to 6-quart casserole, cover tightly, and cook over moderate heat for about 10 minutes, or until tender. Drain in a sieve, then handful by handful squeeze the greens completely dry. Chop the leaves coarsely and reserve.
Place the salt cod in a sieve or colander set under warm running water and turn the fish about with a fork or your hands until the draining water runs clear. Drop the cod into a small bowl, pour in enough cold water to cover it completely and let the fish soak for about 10 minutes. Then squeeze the cod dry and break it into small bits.
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. Set aside.
Wash the fish steaks under cold running water, pat them completely dry with paper towels, and sprinkle them on both sides with 1/2 teaspoon of the salt.
Dry the casserole with paper towels, pour in the oil and heat over moderate heat until a light haze forms above it. Fry the fish in the hot oil in two batches, turning the steaks with a slotted spatula and regulating the heat so that they color lightly and evenly without burning. As they brown, transfer the fish steaks to a plate.
Pour off all but about 1/4 cup of oil from the casserole. Pat the lamb dry with paper towels, sprinkle with 1/2 teaspoon of the salt, and brown in the remaining oil, 5 or 6 cubes at a time. Turn the meat frequently so that it colors richly on all sides. With a slotted spoon, transfer the browned lamb to the plate with the fish.
Drop 2 cups of the onions into the fat remaining in the casserole. Stirring frequently and scraping in any browned particles that cling to the bottom and sides of the pan, cook over moderate heat for about 5 minutes, or until the onions are soft. Mix in the tomatoes, tomato paste and water. Return the lamb and any liquid that has accumulated around it to the casserole and then add the cod, crumbled dried fish, ground dried shrimp, garlic, white pepper, red pepper and the remaining 2 teaspoons of salt. Stirring constantly, bring to a boil over high heat. Reduce the heat to low, cover tightly, and simmer for 30 minutes.
Place the crabs in the simmering sauce, cover again, and continue to cook over low heat for 15 minutes, or until the shells turn pink. With tongs or a slotted spoon, transfer the crabs to a platter and cover tightly with foil to keep them warm.
Stirring constantly, pour the eggs into the casserole in a slow, thin stream. Then stir in the reserved greens, the remaining 1/4 cup of onions and the chili, and taste for seasoning.
Arrange the fish steaks on top of the greens and scatter the shrimp over them. Cover and simmer for 8 to 10 minutes, or until the fish flakes easily when prodded with a fork and the shrimp are firm and pink.
To serve, remove the fish steaks and set them aside on a plate. Gently but thoroughly toss the shrimp together with the greens, and then transfer the entire contents of the casserole to a large heated bowl. Arrange the fish steaks and crabs attractively on top. (If you like, you may break off the claws and legs of the crabs before setting them over the spinach.)
African Cooking: Recipes
-
Seafood
Add_RecipeNutrientData
Total Moisture: 4406.70001833333
Total Calorie: 5966.401
Total Protein: 654.992998333333
Total Total_Fat: 314.604375
Total Ash: 114.161153333333
Total Carbohydrate: 135.527981666667
Total Fiber: 42.2966
Total Sugar: 57.88313
Total Calcium: 2.38343833333333
Total Iron: 0.0615624066666667
Total Magnesium: 1.94261766666667
Total Phosphorus: 8.47668116666667
Total Potassium: 18.2292176666667
Total Sodium: 26.390011
Total Zinc: 0.0639801966666667
Total Copper: 0.00869920516666666
Total Manganese: 0.011182408
Total Selenium: 0.00101115833333333
Total Vit_C: 0.5050746
Total Thiamin: 0.003513836
Total Riboflaven: 0.0060531095
Total Niacin: 0.1070588025
Total Panto_Acid: 0.025430904
Total Vit_B6: 0.0109294643333333
Total Folate_Tot: 2.52598566666667
Total Folic_Acid: 0
Total Food_Folate: 2.52598566666667
Total Folate_DFE: 2.52598566666667
Total CholineTot: 2.3042355
Total Vit_B12: 0.0805676
Total Vit_A: 98.2614976666667
Total Vit_A_RAE: 5.64345583333334
Total Retinol: 0.873341333333333
Total Alpha_Carot: 0.79986
Total Beta_Carot: 56.77352
Total Beta_Crypt: 0.064134
Total Lycopene: 56.95722
Total Lut_Zea: 114.8952805
Total Vit_E: 0.0883214483333333
Total Vit_D: 0.0123726666666667
Total Vit_D_IU: 0.496077333333333
Total Vit_K: 4.54427475
Total FA_Sat: 0.064541948
Total FA_Mono: 0.126975049666667
Total FA_Poly: 0.0882145676666667
Total Cholesterol: 3.27728133333333
Breakdown By Ingredients:
Number of Grams: 923
Total Moisture: 843.622
Total Calorie: 212.29
Protein: 26.3978
Total Fat: 3.5997
Total Ash: 15.8756
Total Carbohydrate: 33.5049
Total Fiber: 20.306
Total Sugar: 3.8766
Total Calcium: 913.77
Total Iron: 25.0133
Total Magnesium: 729.17
Total Phosphorus: 452.27
Total Potassium: 5150.34
Total Sodium: 729.17
Total Zinc: 4.8919
Total Copper: 1.1999
Total Manganese: 8.27931
Total Seleneium: 9.23
Total Vit_C: 259.363
Total Thiamin: 0.71994
Total Riboflavin: 1.74447
Total Niacin: 6.68252
Total Panto_Acid: 0.59995
Total Vit_B6: 1.79985
Total Folate_Tot: 1790.62
Total Folic_Acid: 0
Total Food_Folate: 1790.62
Total Folate_DFE: 1790.62
Total Choline_Tot: 175.37
Total Vit_B12: 0
Total Vit_A_IU: 86549.71
Total Vit_A_RAE: 4328.87
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 51927.98
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 112587.54
Total Vit_E: 18.7369
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 4457.167
Total FA_Sat: 0.58149
Total FA_Mono: 0.0923
Total FA_Poly: 1.52295
Total Cholesterol: 0
Number of Grams: 232
Total Moisture: 194.764
Total Calorie: 160.08
Protein: 35.4264
Total Fat: 0.9512
Total Ash: 3.3872
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 18.56
Total Iron: 0.3712
Total Magnesium: 46.4
Total Phosphorus: 651.92
Total Potassium: 545.2
Total Sodium: 702.96
Total Zinc: 0.7192
Total Copper: 0.04408
Total Manganese: 0.02784
Total Seleneium: 53.128
Total Vit_C: 0
Total Thiamin: 0.07656
Total Riboflavin: 0.1044
Total Niacin: 2.5404
Total Panto_Acid: 0.68208
Total Vit_B6: 0.27144
Total Folate_Tot: 16.24
Total Folic_Acid: 0
Total Food_Folate: 16.24
Total Folate_DFE: 16.24
Total Choline_Tot: 150.8
Total Vit_B12: 4.5936
Total Vit_A_IU: 13.92
Total Vit_A_RAE: 4.64
Total Retinol: 4.64
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 1.2528
Total Vit_D: 1.16
Total Vit_D_IU: 46.4
Total Vit_K: 0
Total FA_Sat: 0.1972
Total FA_Mono: 0.16936
Total FA_Poly: 0.38048
Total Cholesterol: 109.04
Number of Grams: 226.666666666667
Total Moisture: 188.156
Total Calorie: 160.933333333333
Protein: 30.8493333333333
Total Fat: 2.28933333333333
Total Ash: 4.216
Total Carbohydrate: 2.06266666666667
Total Fiber: 0
Total Sugar: 0
Total Calcium: 122.4
Total Iron: 0.476
Total Magnesium: 49.8666666666667
Total Phosphorus: 553.066666666667
Total Potassium: 256.133333333333
Total Sodium: 1282.93333333333
Total Zinc: 2.19866666666667
Total Copper: 0.412533333333333
Total Manganese: 0.0657333333333333
Total Seleneium: 67.0933333333333
Total Vit_C: 0
Total Thiamin: 0.0453333333333333
Total Riboflavin: 0.034
Total Niacin: 4.03013333333333
Total Panto_Acid: 0.702666666666667
Total Vit_B6: 0.364933333333333
Total Folate_Tot: 43.0666666666667
Total Folic_Acid: 0
Total Food_Folate: 43.0666666666667
Total Folate_DFE: 43.0666666666667
Total Choline_Tot: 181.333333333333
Total Vit_B12: 2.516
Total Vit_A_IU: 408
Total Vit_A_RAE: 122.4
Total Retinol: 122.4
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 2.992
Total Vit_D: 0.226666666666667
Total Vit_D_IU: 4.53333333333333
Total Vit_K: 0.68
Total FA_Sat: 0.5916
Total FA_Mono: 0.410266666666667
Total FA_Poly: 0.668666666666667
Total Cholesterol: 285.6
Number of Grams: 680
Total Moisture: 538.696
Total Calorie: 659.6
Protein: 120.564
Total Fat: 15.844
Total Ash: 7.072
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 102
Total Iron: 5.712
Total Magnesium: 272
Total Phosphorus: 1346.4
Total Potassium: 1740.8
Total Sodium: 469.2
Total Zinc: 2.72
Total Copper: 0.2108
Total Manganese: 0.102
Total Seleneium: 248.2
Total Vit_C: 0
Total Thiamin: 0.68
Total Riboflavin: 0.204
Total Niacin: 14.28
Total Panto_Acid: 5.1
Total Vit_B6: 2.04
Total Folate_Tot: 61.2
Total Folic_Acid: 0
Total Food_Folate: 61.2
Total Folate_DFE: 61.2
Total Choline_Tot: 0
Total Vit_B12: 25.976
Total Vit_A_IU: 612
Total Vit_A_RAE: 183.6
Total Retinol: 183.6
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: 3.4476
Total FA_Mono: 4.488
Total FA_Poly: 5.3312
Total Cholesterol: 544
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: 216
Total Moisture: 0
Total Calorie: 1909.44
Protein: 0
Total Fat: 216
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0.0648
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.0216
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: 33.8904
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.512
Total FA_Sat: 36.504
Total FA_Mono: 99.792
Total FA_Poly: 69.12
Total Cholesterol: 0
Number of Grams: 680
Total Moisture: 463.352
Total Calorie: 1081.2
Protein: 171.972
Total Fat: 43.792
Total Ash: 7.956
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 27.2
Total Iron: 11.628
Total Magnesium: 176.8
Total Phosphorus: 1448.4
Total Potassium: 2509.2
Total Sodium: 421.6
Total Zinc: 25.092
Total Copper: 1.054
Total Manganese: 0.0884
Total Seleneium: 31.28
Total Vit_C: 0
Total Thiamin: 0.7276
Total Riboflavin: 1.6864
Total Niacin: 40.0656
Total Panto_Acid: 5.5964
Total Vit_B6: 1.87
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 10.744
Total Vit_A_IU: 54.4
Total Vit_A_RAE: 13.6
Total Retinol: 13.6
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 2.244
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 13.838
Total FA_Mono: 12.5188
Total FA_Poly: 2.7608
Total Cholesterol: 537.2
Number of Grams: 360
Total Moisture: 320.796
Total Calorie: 144
Protein: 3.96
Total Fat: 0.36
Total Ash: 1.26
Total Carbohydrate: 33.624
Total Fiber: 6.12
Total Sugar: 15.264
Total Calcium: 82.8
Total Iron: 0.756
Total Magnesium: 36
Total Phosphorus: 104.4
Total Potassium: 525.6
Total Sodium: 14.4
Total Zinc: 0.612
Total Copper: 0.1404
Total Manganese: 0.4644
Total Seleneium: 1.8
Total Vit_C: 26.64
Total Thiamin: 0.1656
Total Riboflavin: 0.0972
Total Niacin: 0.4176
Total Panto_Acid: 0.4428
Total Vit_B6: 0.432
Total Folate_Tot: 68.4
Total Folic_Acid: 0
Total Food_Folate: 68.4
Total Folate_DFE: 68.4
Total Choline_Tot: 21.6
Total Vit_B12: 0
Total Vit_A_IU: 7.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 3.6
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 14.4
Total Vit_E: 0.072
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.44
Total FA_Sat: 0.1512
Total FA_Mono: 0.0468
Total FA_Poly: 0.0612
Total Cholesterol: 0
Number of Grams: 738
Total Moisture: 697.5576
Total Calorie: 132.84
Protein: 6.4944
Total Fat: 1.476
Total Ash: 3.69
Total Carbohydrate: 28.7082
Total Fiber: 8.856
Total Sugar: 19.4094
Total Calcium: 73.8
Total Iron: 1.9926
Total Magnesium: 81.18
Total Phosphorus: 177.12
Total Potassium: 1749.06
Total Sodium: 36.9
Total Zinc: 1.2546
Total Copper: 0.43542
Total Manganese: 0.84132
Total Seleneium: 0
Total Vit_C: 101.106
Total Thiamin: 0.27306
Total Riboflavin: 0.14022
Total Niacin: 4.38372
Total Panto_Acid: 0.65682
Total Vit_B6: 0.5904
Total Folate_Tot: 110.7
Total Folic_Acid: 0
Total Food_Folate: 110.7
Total Folate_DFE: 110.7
Total Choline_Tot: 44.28
Total Vit_B12: 0
Total Vit_A_IU: 6147.54
Total Vit_A_RAE: 309.96
Total Retinol: 0
Total Alpha_Carot: 745.38
Total Beta_Carot: 3313.62
Total Beta_Crypt: 0
Total Lycopene: 18988.74
Total Lut_Zea: 907.74
Total Vit_E: 3.9852
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 58.302
Total FA_Sat: 0.20664
Total FA_Mono: 0.22878
Total FA_Poly: 0.61254
Total Cholesterol: 0
Number of Grams: 132
Total Moisture: 97.02
Total Calorie: 108.24
Protein: 5.7024
Total Fat: 0.6204
Total Ash: 3.696
Total Carbohydrate: 24.9612
Total Fiber: 5.412
Total Sugar: 16.0776
Total Calcium: 47.52
Total Iron: 3.9336
Total Magnesium: 55.44
Total Phosphorus: 109.56
Total Potassium: 1338.48
Total Sodium: 77.88
Total Zinc: 0.8316
Total Copper: 0.4818
Total Manganese: 0.39864
Total Seleneium: 6.996
Total Vit_C: 28.908
Total Thiamin: 0.0792
Total Riboflavin: 0.20196
Total Niacin: 4.06032
Total Panto_Acid: 0.18744
Total Vit_B6: 0.28512
Total Folate_Tot: 15.84
Total Folic_Acid: 0
Total Food_Folate: 15.84
Total Folate_DFE: 15.84
Total Choline_Tot: 50.16
Total Vit_B12: 0
Total Vit_A_IU: 2013
Total Vit_A_RAE: 100.32
Total Retinol: 0
Total Alpha_Carot: 38.28
Total Beta_Carot: 1189.32
Total Beta_Crypt: 0
Total Lycopene: 37968.48
Total Lut_Zea: 0
Total Vit_E: 5.676
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 15.048
Total FA_Sat: 0.132
Total FA_Mono: 0.08844
Total FA_Poly: 0.2112
Total Cholesterol: 0
Number of Grams: 355.5
Total Moisture: 355.1445
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 0.3555
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 10.665
Total Iron: 0
Total Magnesium: 3.555
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 14.22
Total Zinc: 0.03555
Total Copper: 0.03555
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: 170.4
Total Moisture: 27.50256
Total Calorie: 494.16
Protein: 107.04528
Total Fat: 4.03848
Total Ash: 31.81368
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 272.64
Total Iron: 4.26
Total Magnesium: 226.632
Total Phosphorus: 1618.8
Total Potassium: 2484.432
Total Sodium: 11974.008
Total Zinc: 2.70936
Total Copper: 0.299904
Total Manganese: 0.0852
Total Seleneium: 251.8512
Total Vit_C: 5.964
Total Thiamin: 0.456672
Total Riboflavin: 0.40896
Total Niacin: 12.78
Total Panto_Acid: 2.8542
Total Vit_B6: 1.472256
Total Folate_Tot: 42.6
Total Folic_Acid: 0
Total Food_Folate: 42.6
Total Folate_DFE: 42.6
Total Choline_Tot: 495.864
Total Vit_B12: 17.04
Total Vit_A_IU: 238.56
Total Vit_A_RAE: 71.568
Total Retinol: 71.568
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 4.83936
Total Vit_D: 6.816
Total Vit_D_IU: 274.344
Total Vit_K: 0.6816
Total FA_Sat: 0.787248
Total FA_Mono: 0.582768
Total FA_Poly: 1.370016
Total Cholesterol: 259.008
Number of Grams: 170
Total Moisture: 121.652
Total Calorie: 202.3
Protein: 38.726
Total Fat: 2.89
Total Ash: 5.287
Total Carbohydrate: 2.584
Total Fiber: 0
Total Sugar: 0
Total Calcium: 154.7
Total Iron: 0.544
Total Magnesium: 62.9
Total Phosphorus: 520.2
Total Potassium: 289
Total Sodium: 1609.9
Total Zinc: 2.771
Total Copper: 0.4386
Total Manganese: 0.0833
Total Seleneium: 84.15
Total Vit_C: 0
Total Thiamin: 0.0544
Total Riboflavin: 0.0408
Total Niacin: 4.5526
Total Panto_Acid: 0.8823
Total Vit_B6: 0.4114
Total Folate_Tot: 40.8
Total Folic_Acid: 0
Total Food_Folate: 40.8
Total Folate_DFE: 40.8
Total Choline_Tot: 229.5
Total Vit_B12: 2.822
Total Vit_A_IU: 511.7
Total Vit_A_RAE: 153
Total Retinol: 153
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 3.74
Total Vit_D: 0.17
Total Vit_D_IU: 6.8
Total Vit_K: 0.68
Total FA_Sat: 0.8857
Total FA_Mono: 0.6137
Total FA_Poly: 1.003
Total Cholesterol: 358.7
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: 2.4
Total Moisture: 0.27408
Total Calorie: 7.104
Protein: 0.2496
Total Fat: 0.05088
Total Ash: 0.03816
Total Carbohydrate: 1.64664
Total Fiber: 0.6288
Total Sugar: 0
Total Calcium: 6.36
Total Iron: 0.34344
Total Magnesium: 2.16
Total Phosphorus: 4.224
Total Potassium: 1.752
Total Sodium: 0.12
Total Zinc: 0.02712
Total Copper: 0.02184
Total Manganese: 0.1032
Total Seleneium: 0.0744
Total Vit_C: 0.504
Total Thiamin: 0.000528
Total Riboflavin: 0.003024
Total Niacin: 0.005088
Total Panto_Acid: 0
Total Vit_B6: 0.0024
Total Folate_Tot: 0.24
Total Folic_Acid: 0
Total Food_Folate: 0.24
Total Folate_DFE: 0.24
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: 0.015024
Total FA_Mono: 0.018936
Total FA_Poly: 0.014784
Total Cholesterol: 0
Number of Grams: 0.45
Total Moisture: 0.036225
Total Calorie: 1.431
Protein: 0.054045
Total Fat: 0.077715
Total Ash: 0.02718
Total Carbohydrate: 0.254835
Total Fiber: 0.1224
Total Sugar: 0.04653
Total Calcium: 0.666
Total Iron: 0.0351
Total Magnesium: 0.684
Total Phosphorus: 1.3185
Total Potassium: 9.063
Total Sodium: 0.135
Total Zinc: 0.01116
Total Copper: 0.0016785
Total Manganese: 0.009
Total Seleneium: 0.0396
Total Vit_C: 0.3438
Total Thiamin: 0.001476
Total Riboflavin: 0.0041355
Total Niacin: 0.0391545
Total Panto_Acid: 0
Total Vit_B6: 0.011025
Total Folate_Tot: 0.477
Total Folic_Acid: 0
Total Food_Folate: 0.477
Total Folate_DFE: 0.477
Total Choline_Tot: 0.2295
Total Vit_B12: 0
Total Vit_A_IU: 187.245
Total Vit_A_RAE: 9.3645
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 98.28
Total Beta_Crypt: 28.134
Total Lycopene: 0
Total Lut_Zea: 59.2065
Total Vit_E: 0.134235
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.36135
Total FA_Sat: 0.01467
Total FA_Mono: 0.012375
Total FA_Poly: 0.037665
Total Cholesterol: 0
Number of Grams: 453.333333333333
Total Moisture: 361.261333333333
Total Calorie: 376.266666666667
Protein: 81.056
Total Fat: 3.35466666666667
Total Ash: 8.88533333333333
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 412.533333333333
Total Iron: 2.26666666666667
Total Magnesium: 163.2
Total Phosphorus: 1060.8
Total Potassium: 1174.13333333333
Total Sodium: 1790.66666666667
Total Zinc: 17.272
Total Copper: 3.69013333333333
Total Manganese: 0.335466666666667
Total Seleneium: 194.48
Total Vit_C: 14.96
Total Thiamin: 0.104266666666667
Total Riboflavin: 0.4216
Total Niacin: 12.4530666666667
Total Panto_Acid: 4.51973333333333
Total Vit_B6: 0.7072
Total Folate_Tot: 231.2
Total Folic_Acid: 0
Total Food_Folate: 231.2
Total Folate_DFE: 231.2
Total Choline_Tot: 362.666666666667
Total Vit_B12: 15.096
Total Vit_A_IU: 9.06666666666667
Total Vit_A_RAE: 4.53333333333333
Total Retinol: 4.53333333333333
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 8.34133333333333
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.36
Total FA_Sat: 0.9112
Total FA_Mono: 0.5848
Total FA_Poly: 1.1696
Total Cholesterol: 439.733333333333
Number of Grams: 200
Total Moisture: 152.3
Total Calorie: 286
Protein: 25.12
Total Fat: 19.02
Total Ash: 2.12
Total Carbohydrate: 1.44
Total Fiber: 0
Total Sugar: 0.74
Total Calcium: 112
Total Iron: 3.5
Total Magnesium: 24
Total Phosphorus: 396
Total Potassium: 276
Total Sodium: 284
Total Zinc: 2.58
Total Copper: 0.144
Total Manganese: 0.056
Total Seleneium: 61.4
Total Vit_C: 0
Total Thiamin: 0.08
Total Riboflavin: 0.914
Total Niacin: 0.15
Total Panto_Acid: 3.066
Total Vit_B6: 0.34
Total Folate_Tot: 94
Total Folic_Acid: 0
Total Food_Folate: 94
Total Folate_DFE: 94
Total Choline_Tot: 586
Total Vit_B12: 1.78
Total Vit_A_IU: 1080
Total Vit_A_RAE: 320
Total Retinol: 320
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 18
Total Lycopene: 0
Total Lut_Zea: 1006
Total Vit_E: 2.1
Total Vit_D: 4
Total Vit_D_IU: 164
Total Vit_K: 0.6
Total FA_Sat: 6.252
Total FA_Mono: 7.316
Total FA_Poly: 3.822
Total Cholesterol: 744
Number of Grams: 45
Total Moisture: 39.609
Total Calorie: 18
Protein: 0.8415
Total Fat: 0.198
Total Ash: 0.3915
Total Carbohydrate: 3.9645
Total Fiber: 0.675
Total Sugar: 2.385
Total Calcium: 6.3
Total Iron: 0.4635
Total Magnesium: 10.35
Total Phosphorus: 19.35
Total Potassium: 144.9
Total Sodium: 4.05
Total Zinc: 0.117
Total Copper: 0.05805
Total Manganese: 0.08415
Total Seleneium: 0.225
Total Vit_C: 64.665
Total Thiamin: 0.0324
Total Riboflavin: 0.0387
Total Niacin: 0.5598
Total Panto_Acid: 0.09045
Total Vit_B6: 0.2277
Total Folate_Tot: 10.35
Total Folic_Acid: 0
Total Food_Folate: 10.35
Total Folate_DFE: 10.35
Total Choline_Tot: 4.5
Total Vit_B12: 0
Total Vit_A_IU: 428.4
Total Vit_A_RAE: 21.6
Total Retinol: 0
Total Alpha_Carot: 16.2
Total Beta_Carot: 240.3
Total Beta_Crypt: 18
Total Lycopene: 0
Total Lut_Zea: 319.05
Total Vit_E: 0.3105
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 6.3
Total FA_Sat: 0.0189
Total FA_Mono: 0.0108
Total FA_Poly: 0.10755
Total Cholesterol: 0
Total Calorie: 5966.401
Total Protein: 654.992998333333
Total Total_Fat: 314.604375
Total Ash: 114.161153333333
Total Carbohydrate: 135.527981666667
Total Fiber: 42.2966
Total Sugar: 57.88313
Total Calcium: 2.38343833333333
Total Iron: 0.0615624066666667
Total Magnesium: 1.94261766666667
Total Phosphorus: 8.47668116666667
Total Potassium: 18.2292176666667
Total Sodium: 26.390011
Total Zinc: 0.0639801966666667
Total Copper: 0.00869920516666666
Total Manganese: 0.011182408
Total Selenium: 0.00101115833333333
Total Vit_C: 0.5050746
Total Thiamin: 0.003513836
Total Riboflaven: 0.0060531095
Total Niacin: 0.1070588025
Total Panto_Acid: 0.025430904
Total Vit_B6: 0.0109294643333333
Total Folate_Tot: 2.52598566666667
Total Folic_Acid: 0
Total Food_Folate: 2.52598566666667
Total Folate_DFE: 2.52598566666667
Total CholineTot: 2.3042355
Total Vit_B12: 0.0805676
Total Vit_A: 98.2614976666667
Total Vit_A_RAE: 5.64345583333334
Total Retinol: 0.873341333333333
Total Alpha_Carot: 0.79986
Total Beta_Carot: 56.77352
Total Beta_Crypt: 0.064134
Total Lycopene: 56.95722
Total Lut_Zea: 114.8952805
Total Vit_E: 0.0883214483333333
Total Vit_D: 0.0123726666666667
Total Vit_D_IU: 0.496077333333333
Total Vit_K: 4.54427475
Total FA_Sat: 0.064541948
Total FA_Mono: 0.126975049666667
Total FA_Poly: 0.0882145676666667
Total Cholesterol: 3.27728133333333
Breakdown By Ingredients:
2 pounds fresh spinach
Number of Grams: 923
Total Moisture: 843.622
Total Calorie: 212.29
Protein: 26.3978
Total Fat: 3.5997
Total Ash: 15.8756
Total Carbohydrate: 33.5049
Total Fiber: 20.306
Total Sugar: 3.8766
Total Calcium: 913.77
Total Iron: 25.0133
Total Magnesium: 729.17
Total Phosphorus: 452.27
Total Potassium: 5150.34
Total Sodium: 729.17
Total Zinc: 4.8919
Total Copper: 1.1999
Total Manganese: 8.27931
Total Seleneium: 9.23
Total Vit_C: 259.363
Total Thiamin: 0.71994
Total Riboflavin: 1.74447
Total Niacin: 6.68252
Total Panto_Acid: 0.59995
Total Vit_B6: 1.79985
Total Folate_Tot: 1790.62
Total Folic_Acid: 0
Total Food_Folate: 1790.62
Total Folate_DFE: 1790.62
Total Choline_Tot: 175.37
Total Vit_B12: 0
Total Vit_A_IU: 86549.71
Total Vit_A_RAE: 4328.87
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 51927.98
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 112587.54
Total Vit_E: 18.7369
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 4457.167
Total FA_Sat: 0.58149
Total FA_Mono: 0.0923
Total FA_Poly: 1.52295
Total Cholesterol: 0
1/4 pound salt cod, skinned and boned
Number of Grams: 232
Total Moisture: 194.764
Total Calorie: 160.08
Protein: 35.4264
Total Fat: 0.9512
Total Ash: 3.3872
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 18.56
Total Iron: 0.3712
Total Magnesium: 46.4
Total Phosphorus: 651.92
Total Potassium: 545.2
Total Sodium: 702.96
Total Zinc: 0.7192
Total Copper: 0.04408
Total Manganese: 0.02784
Total Seleneium: 53.128
Total Vit_C: 0
Total Thiamin: 0.07656
Total Riboflavin: 0.1044
Total Niacin: 2.5404
Total Panto_Acid: 0.68208
Total Vit_B6: 0.27144
Total Folate_Tot: 16.24
Total Folic_Acid: 0
Total Food_Folate: 16.24
Total Folate_DFE: 16.24
Total Choline_Tot: 150.8
Total Vit_B12: 4.5936
Total Vit_A_IU: 13.92
Total Vit_A_RAE: 4.64
Total Retinol: 4.64
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 1.2528
Total Vit_D: 1.16
Total Vit_D_IU: 46.4
Total Vit_K: 0
Total FA_Sat: 0.1972
Total FA_Mono: 0.16936
Total FA_Poly: 0.38048
Total Cholesterol: 109.04
1/2 pound medium-sized uncooked shrimp (about 21 to 25 to the pound) coarsely crumbled
Number of Grams: 226.666666666667
Total Moisture: 188.156
Total Calorie: 160.933333333333
Protein: 30.8493333333333
Total Fat: 2.28933333333333
Total Ash: 4.216
Total Carbohydrate: 2.06266666666667
Total Fiber: 0
Total Sugar: 0
Total Calcium: 122.4
Total Iron: 0.476
Total Magnesium: 49.8666666666667
Total Phosphorus: 553.066666666667
Total Potassium: 256.133333333333
Total Sodium: 1282.93333333333
Total Zinc: 2.19866666666667
Total Copper: 0.412533333333333
Total Manganese: 0.0657333333333333
Total Seleneium: 67.0933333333333
Total Vit_C: 0
Total Thiamin: 0.0453333333333333
Total Riboflavin: 0.034
Total Niacin: 4.03013333333333
Total Panto_Acid: 0.702666666666667
Total Vit_B6: 0.364933333333333
Total Folate_Tot: 43.0666666666667
Total Folic_Acid: 0
Total Food_Folate: 43.0666666666667
Total Folate_DFE: 43.0666666666667
Total Choline_Tot: 181.333333333333
Total Vit_B12: 2.516
Total Vit_A_IU: 408
Total Vit_A_RAE: 122.4
Total Retinol: 122.4
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 2.992
Total Vit_D: 0.226666666666667
Total Vit_D_IU: 4.53333333333333
Total Vit_K: 0.68
Total FA_Sat: 0.5916
Total FA_Mono: 0.410266666666667
Total FA_Poly: 0.668666666666667
Total Cholesterol: 285.6
6 four-ounce striped bass or red snapper steaks, cut about 1 inch thick
Number of Grams: 680
Total Moisture: 538.696
Total Calorie: 659.6
Protein: 120.564
Total Fat: 15.844
Total Ash: 7.072
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 102
Total Iron: 5.712
Total Magnesium: 272
Total Phosphorus: 1346.4
Total Potassium: 1740.8
Total Sodium: 469.2
Total Zinc: 2.72
Total Copper: 0.2108
Total Manganese: 0.102
Total Seleneium: 248.2
Total Vit_C: 0
Total Thiamin: 0.68
Total Riboflavin: 0.204
Total Niacin: 14.28
Total Panto_Acid: 5.1
Total Vit_B6: 2.04
Total Folate_Tot: 61.2
Total Folic_Acid: 0
Total Food_Folate: 61.2
Total Folate_DFE: 61.2
Total Choline_Tot: 0
Total Vit_B12: 25.976
Total Vit_A_IU: 612
Total Vit_A_RAE: 183.6
Total Retinol: 183.6
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: 3.4476
Total FA_Mono: 4.488
Total FA_Poly: 5.3312
Total Cholesterol: 544
3 teaspoons 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
1 cup peanut or vegetable oil
Number of Grams: 216
Total Moisture: 0
Total Calorie: 1909.44
Protein: 0
Total Fat: 216
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0.0648
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.0216
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: 33.8904
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.512
Total FA_Sat: 36.504
Total FA_Mono: 99.792
Total FA_Poly: 69.12
Total Cholesterol: 0
1 1/2 pounds boneless lamb shoulder, trimmed of excess fat and cut into 1-inch cubes
Number of Grams: 680
Total Moisture: 463.352
Total Calorie: 1081.2
Protein: 171.972
Total Fat: 43.792
Total Ash: 7.956
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 27.2
Total Iron: 11.628
Total Magnesium: 176.8
Total Phosphorus: 1448.4
Total Potassium: 2509.2
Total Sodium: 421.6
Total Zinc: 25.092
Total Copper: 1.054
Total Manganese: 0.0884
Total Seleneium: 31.28
Total Vit_C: 0
Total Thiamin: 0.7276
Total Riboflavin: 1.6864
Total Niacin: 40.0656
Total Panto_Acid: 5.5964
Total Vit_B6: 1.87
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 10.744
Total Vit_A_IU: 54.4
Total Vit_A_RAE: 13.6
Total Retinol: 13.6
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 2.244
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 13.838
Total FA_Mono: 12.5188
Total FA_Poly: 2.7608
Total Cholesterol: 537.2
2 1/4 cups finely chopped onions
Number of Grams: 360
Total Moisture: 320.796
Total Calorie: 144
Protein: 3.96
Total Fat: 0.36
Total Ash: 1.26
Total Carbohydrate: 33.624
Total Fiber: 6.12
Total Sugar: 15.264
Total Calcium: 82.8
Total Iron: 0.756
Total Magnesium: 36
Total Phosphorus: 104.4
Total Potassium: 525.6
Total Sodium: 14.4
Total Zinc: 0.612
Total Copper: 0.1404
Total Manganese: 0.4644
Total Seleneium: 1.8
Total Vit_C: 26.64
Total Thiamin: 0.1656
Total Riboflavin: 0.0972
Total Niacin: 0.4176
Total Panto_Acid: 0.4428
Total Vit_B6: 0.432
Total Folate_Tot: 68.4
Total Folic_Acid: 0
Total Food_Folate: 68.4
Total Folate_DFE: 68.4
Total Choline_Tot: 21.6
Total Vit_B12: 0
Total Vit_A_IU: 7.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 3.6
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 14.4
Total Vit_E: 0.072
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.44
Total FA_Sat: 0.1512
Total FA_Mono: 0.0468
Total FA_Poly: 0.0612
Total Cholesterol: 0
6 medium-sized firm ripe tomatoes, peeled, seeded and finely chopped (see diced tomato salad, page 61), or substitute 2 cups chopped drained canned tomatoes
Number of Grams: 738
Total Moisture: 697.5576
Total Calorie: 132.84
Protein: 6.4944
Total Fat: 1.476
Total Ash: 3.69
Total Carbohydrate: 28.7082
Total Fiber: 8.856
Total Sugar: 19.4094
Total Calcium: 73.8
Total Iron: 1.9926
Total Magnesium: 81.18
Total Phosphorus: 177.12
Total Potassium: 1749.06
Total Sodium: 36.9
Total Zinc: 1.2546
Total Copper: 0.43542
Total Manganese: 0.84132
Total Seleneium: 0
Total Vit_C: 101.106
Total Thiamin: 0.27306
Total Riboflavin: 0.14022
Total Niacin: 4.38372
Total Panto_Acid: 0.65682
Total Vit_B6: 0.5904
Total Folate_Tot: 110.7
Total Folic_Acid: 0
Total Food_Folate: 110.7
Total Folate_DFE: 110.7
Total Choline_Tot: 44.28
Total Vit_B12: 0
Total Vit_A_IU: 6147.54
Total Vit_A_RAE: 309.96
Total Retinol: 0
Total Alpha_Carot: 745.38
Total Beta_Carot: 3313.62
Total Beta_Crypt: 0
Total Lycopene: 18988.74
Total Lut_Zea: 907.74
Total Vit_E: 3.9852
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 58.302
Total FA_Sat: 0.20664
Total FA_Mono: 0.22878
Total FA_Poly: 0.61254
Total Cholesterol: 0
1/2 cup tomato paste
Number of Grams: 132
Total Moisture: 97.02
Total Calorie: 108.24
Protein: 5.7024
Total Fat: 0.6204
Total Ash: 3.696
Total Carbohydrate: 24.9612
Total Fiber: 5.412
Total Sugar: 16.0776
Total Calcium: 47.52
Total Iron: 3.9336
Total Magnesium: 55.44
Total Phosphorus: 109.56
Total Potassium: 1338.48
Total Sodium: 77.88
Total Zinc: 0.8316
Total Copper: 0.4818
Total Manganese: 0.39864
Total Seleneium: 6.996
Total Vit_C: 28.908
Total Thiamin: 0.0792
Total Riboflavin: 0.20196
Total Niacin: 4.06032
Total Panto_Acid: 0.18744
Total Vit_B6: 0.28512
Total Folate_Tot: 15.84
Total Folic_Acid: 0
Total Food_Folate: 15.84
Total Folate_DFE: 15.84
Total Choline_Tot: 50.16
Total Vit_B12: 0
Total Vit_A_IU: 2013
Total Vit_A_RAE: 100.32
Total Retinol: 0
Total Alpha_Carot: 38.28
Total Beta_Carot: 1189.32
Total Beta_Crypt: 0
Total Lycopene: 37968.48
Total Lut_Zea: 0
Total Vit_E: 5.676
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 15.048
Total FA_Sat: 0.132
Total FA_Mono: 0.08844
Total FA_Poly: 0.2112
Total Cholesterol: 0
1 1/2 cups water
Number of Grams: 355.5
Total Moisture: 355.1445
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 0.3555
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 10.665
Total Iron: 0
Total Magnesium: 3.555
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 14.22
Total Zinc: 0.03555
Total Copper: 0.03555
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
12 small dried fish
Number of Grams: 170.4
Total Moisture: 27.50256
Total Calorie: 494.16
Protein: 107.04528
Total Fat: 4.03848
Total Ash: 31.81368
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 272.64
Total Iron: 4.26
Total Magnesium: 226.632
Total Phosphorus: 1618.8
Total Potassium: 2484.432
Total Sodium: 11974.008
Total Zinc: 2.70936
Total Copper: 0.299904
Total Manganese: 0.0852
Total Seleneium: 251.8512
Total Vit_C: 5.964
Total Thiamin: 0.456672
Total Riboflavin: 0.40896
Total Niacin: 12.78
Total Panto_Acid: 2.8542
Total Vit_B6: 1.472256
Total Folate_Tot: 42.6
Total Folic_Acid: 0
Total Food_Folate: 42.6
Total Folate_DFE: 42.6
Total Choline_Tot: 495.864
Total Vit_B12: 17.04
Total Vit_A_IU: 238.56
Total Vit_A_RAE: 71.568
Total Retinol: 71.568
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 4.83936
Total Vit_D: 6.816
Total Vit_D_IU: 274.344
Total Vit_K: 0.6816
Total FA_Sat: 0.787248
Total FA_Mono: 0.582768
Total FA_Poly: 1.370016
Total Cholesterol: 259.008
1/2 cup ground dried shrimp
Number of Grams: 170
Total Moisture: 121.652
Total Calorie: 202.3
Protein: 38.726
Total Fat: 2.89
Total Ash: 5.287
Total Carbohydrate: 2.584
Total Fiber: 0
Total Sugar: 0
Total Calcium: 154.7
Total Iron: 0.544
Total Magnesium: 62.9
Total Phosphorus: 520.2
Total Potassium: 289
Total Sodium: 1609.9
Total Zinc: 2.771
Total Copper: 0.4386
Total Manganese: 0.0833
Total Seleneium: 84.15
Total Vit_C: 0
Total Thiamin: 0.0544
Total Riboflavin: 0.0408
Total Niacin: 4.5526
Total Panto_Acid: 0.8823
Total Vit_B6: 0.4114
Total Folate_Tot: 40.8
Total Folic_Acid: 0
Total Food_Folate: 40.8
Total Folate_DFE: 40.8
Total Choline_Tot: 229.5
Total Vit_B12: 2.822
Total Vit_A_IU: 511.7
Total Vit_A_RAE: 153
Total Retinol: 153
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 3.74
Total Vit_D: 0.17
Total Vit_D_IU: 6.8
Total Vit_K: 0.68
Total FA_Sat: 0.8857
Total FA_Mono: 0.6137
Total FA_Poly: 1.003
Total Cholesterol: 358.7
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 teaspoon white pepper
Number of Grams: 2.4
Total Moisture: 0.27408
Total Calorie: 7.104
Protein: 0.2496
Total Fat: 0.05088
Total Ash: 0.03816
Total Carbohydrate: 1.64664
Total Fiber: 0.6288
Total Sugar: 0
Total Calcium: 6.36
Total Iron: 0.34344
Total Magnesium: 2.16
Total Phosphorus: 4.224
Total Potassium: 1.752
Total Sodium: 0.12
Total Zinc: 0.02712
Total Copper: 0.02184
Total Manganese: 0.1032
Total Seleneium: 0.0744
Total Vit_C: 0.504
Total Thiamin: 0.000528
Total Riboflavin: 0.003024
Total Niacin: 0.005088
Total Panto_Acid: 0
Total Vit_B6: 0.0024
Total Folate_Tot: 0.24
Total Folic_Acid: 0
Total Food_Folate: 0.24
Total Folate_DFE: 0.24
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: 0.015024
Total FA_Mono: 0.018936
Total FA_Poly: 0.014784
Total Cholesterol: 0
1/4 teaspoon ground hot red pepper
Number of Grams: 0.45
Total Moisture: 0.036225
Total Calorie: 1.431
Protein: 0.054045
Total Fat: 0.077715
Total Ash: 0.02718
Total Carbohydrate: 0.254835
Total Fiber: 0.1224
Total Sugar: 0.04653
Total Calcium: 0.666
Total Iron: 0.0351
Total Magnesium: 0.684
Total Phosphorus: 1.3185
Total Potassium: 9.063
Total Sodium: 0.135
Total Zinc: 0.01116
Total Copper: 0.0016785
Total Manganese: 0.009
Total Seleneium: 0.0396
Total Vit_C: 0.3438
Total Thiamin: 0.001476
Total Riboflavin: 0.0041355
Total Niacin: 0.0391545
Total Panto_Acid: 0
Total Vit_B6: 0.011025
Total Folate_Tot: 0.477
Total Folic_Acid: 0
Total Food_Folate: 0.477
Total Folate_DFE: 0.477
Total Choline_Tot: 0.2295
Total Vit_B12: 0
Total Vit_A_IU: 187.245
Total Vit_A_RAE: 9.3645
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 98.28
Total Beta_Crypt: 28.134
Total Lycopene: 0
Total Lut_Zea: 59.2065
Total Vit_E: 0.134235
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.36135
Total FA_Sat: 0.01467
Total FA_Mono: 0.012375
Total FA_Poly: 0.037665
Total Cholesterol: 0
6 live hard-shell blue crabs (about 3 pounds)
Number of Grams: 453.333333333333
Total Moisture: 361.261333333333
Total Calorie: 376.266666666667
Protein: 81.056
Total Fat: 3.35466666666667
Total Ash: 8.88533333333333
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 412.533333333333
Total Iron: 2.26666666666667
Total Magnesium: 163.2
Total Phosphorus: 1060.8
Total Potassium: 1174.13333333333
Total Sodium: 1790.66666666667
Total Zinc: 17.272
Total Copper: 3.69013333333333
Total Manganese: 0.335466666666667
Total Seleneium: 194.48
Total Vit_C: 14.96
Total Thiamin: 0.104266666666667
Total Riboflavin: 0.4216
Total Niacin: 12.4530666666667
Total Panto_Acid: 4.51973333333333
Total Vit_B6: 0.7072
Total Folate_Tot: 231.2
Total Folic_Acid: 0
Total Food_Folate: 231.2
Total Folate_DFE: 231.2
Total Choline_Tot: 362.666666666667
Total Vit_B12: 15.096
Total Vit_A_IU: 9.06666666666667
Total Vit_A_RAE: 4.53333333333333
Total Retinol: 4.53333333333333
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 8.34133333333333
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.36
Total FA_Sat: 0.9112
Total FA_Mono: 0.5848
Total FA_Poly: 1.1696
Total Cholesterol: 439.733333333333
4 eggs, lightly beaten
Number of Grams: 200
Total Moisture: 152.3
Total Calorie: 286
Protein: 25.12
Total Fat: 19.02
Total Ash: 2.12
Total Carbohydrate: 1.44
Total Fiber: 0
Total Sugar: 0.74
Total Calcium: 112
Total Iron: 3.5
Total Magnesium: 24
Total Phosphorus: 396
Total Potassium: 276
Total Sodium: 284
Total Zinc: 2.58
Total Copper: 0.144
Total Manganese: 0.056
Total Seleneium: 61.4
Total Vit_C: 0
Total Thiamin: 0.08
Total Riboflavin: 0.914
Total Niacin: 0.15
Total Panto_Acid: 3.066
Total Vit_B6: 0.34
Total Folate_Tot: 94
Total Folic_Acid: 0
Total Food_Folate: 94
Total Folate_DFE: 94
Total Choline_Tot: 586
Total Vit_B12: 1.78
Total Vit_A_IU: 1080
Total Vit_A_RAE: 320
Total Retinol: 320
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 18
Total Lycopene: 0
Total Lut_Zea: 1006
Total Vit_E: 2.1
Total Vit_D: 4
Total Vit_D_IU: 164
Total Vit_K: 0.6
Total FA_Sat: 6.252
Total FA_Mono: 7.316
Total FA_Poly: 3.822
Total Cholesterol: 744
1 fresh hot chili, about 3 inches long, washed, stemmed and finely chopped (caution: see page 4)
Number of Grams: 45
Total Moisture: 39.609
Total Calorie: 18
Protein: 0.8415
Total Fat: 0.198
Total Ash: 0.3915
Total Carbohydrate: 3.9645
Total Fiber: 0.675
Total Sugar: 2.385
Total Calcium: 6.3
Total Iron: 0.4635
Total Magnesium: 10.35
Total Phosphorus: 19.35
Total Potassium: 144.9
Total Sodium: 4.05
Total Zinc: 0.117
Total Copper: 0.05805
Total Manganese: 0.08415
Total Seleneium: 0.225
Total Vit_C: 64.665
Total Thiamin: 0.0324
Total Riboflavin: 0.0387
Total Niacin: 0.5598
Total Panto_Acid: 0.09045
Total Vit_B6: 0.2277
Total Folate_Tot: 10.35
Total Folic_Acid: 0
Total Food_Folate: 10.35
Total Folate_DFE: 10.35
Total Choline_Tot: 4.5
Total Vit_B12: 0
Total Vit_A_IU: 428.4
Total Vit_A_RAE: 21.6
Total Retinol: 0
Total Alpha_Carot: 16.2
Total Beta_Carot: 240.3
Total Beta_Crypt: 18
Total Lycopene: 0
Total Lut_Zea: 319.05
Total Vit_E: 0.3105
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 6.3
Total FA_Sat: 0.0189
Total FA_Mono: 0.0108
Total FA_Poly: 0.10755
Total Cholesterol: 0
AD Space