Rainbow Smelt (raw)
Top 59%37 points
Top 59%
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Top nutrition facts and health benefits
Rainbow Smelt (raw): 64 facts and highlights
1. more lipids per 100g
Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
2.42g
Red Caviar: 17.9g
2. higher water content per 100g
Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
78.77g
Pink Salmon (canned, unsalted): 703g
3. more proteins per 100g
Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
17.63g
Tilapia (raw): 208g
4. more ash per 100g
The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
1.4g
European Anchovy (canned in oil, drained): 11.1g
5. smaller amount of sugars per 100g
The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
0g
Yellowfin Tuna (raw): 0g
6. more phosphorus per 100g
Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
230mg
Atlantic Sardine (canned in oil, drained, with bones): 490mg
7. more zinc per 100g
Zinc plays an important part in cell division and in strengthening the immune system.
1.65mg
Eastern Oyster (canned): 90.95mg
8. more vitamin A (IU) per 100g
Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.
50IU
Bluefin Tuna (raw): 2183IU
9. more food energy (kJ) per 100g
The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
406kJ
Red Caviar: 1105kJ
10. more calcium content per 100g
Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.
60mg
Atlantic Sardine (canned in oil, drained, with bones): 382mg
11. more iron content per 100g
Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
0.9mg
Red Caviar: 11.88mg
12. more magnesium per 100g
Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
30mg
Red Caviar: 300mg
13. more serine per 100g
Serine is an amino acid that contributes to the biosynthesis of proteins, playing a key role in various metabolic processes.
719g
White Tuna (canned in water, unsalted, drained): 964g
14. more potassium per 100g
Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
290mg
European Anchovy (canned in oil, drained): 544mg
15. more sodium per 100g
Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.
60mg
European Anchovy (canned in oil, drained): 3668mg
16. more carbohydrates per 100g
Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
0g
Whelk (raw): 7.76g
17. more copper per 100g
Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.
139mg
Eastern Oyster (raw): 738mg
18. more manganese per 100g
Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.
700mg
Walleye (raw): 800mg
19. more selenium per 100g
Selenium is an important mineral with antioxidant properties. It helps the body's detoxification system and strengthens the immune system.
36.5µg
Yellowfin Tuna (raw): 90.6µg
20. more vitamin C per 100g
Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
0mg
Pacific Oyster (raw): 8mg
21. more thiamin per 100g
Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
10mg
Florida Pompano (raw): 560mg
22. more riboflavin per 100g
Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
120mg
Red Caviar: 620mg
23. more niacin per 100g
Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
1.45mg
Wild Eastern Oyster (raw): 925mg
24. more pantothenic acid per 100g
Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
638mg
Wild Rainbow Trout (raw): 928mg
25. more vitamin B6 per 100g
Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.
150mg
Yellowfin Tuna (raw): 933mg
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