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Beef Stew with Fresh Mango

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#IngredientAmountWeight
per serving
Calories
per serving
1Beef, lean only eaten, cooked, stew meat1.5 pound = 680 g113.4 g285
2Diced tomatoes by CIRIO28 oz = 794 g132.3 g40
3Onions, raw1 small = 70 g11.67 g4.7
4Red bell pepper (medium, raw)1 cup chopped = 149 g24.83 g7.7
5Worcestershire sauce2 tablespoon = 32 g5.33 g4.1
6Spices, chili powder1 tbsp = 8 g1.33 g3.8
7Whole clove garlic by The Kroger Co.2 pieces = 8 g1.25 g0.8
8Spices, ground, cinnamon0.5 tsp = 1 g0.22 g0.5
9Whole wheat couscous by Harris-Teeter Inc.4 1/4 cup = 168 g28 g100
10Broth, beef, unsalted, by Swanson1.5 cup = 360 g60 g3.8
11Vegetable broth, bouillon1.5 cup = 360 g60 g3
12Mango, raw1 mango = 210 g35 g21
13Cilantro, raw0.5 cup = 8 g1.33 g0.3
Summary
Number of servings6
Weight of ingredients2848 g
Final weight
Serving size475 g
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Beef Stew with Fresh Mango

Nutrition Facts
Portion Size475 g
Amount Per Portion474
Calories
% Daily Value *
Total Fat 16g 21 %
   Saturated Fat 5.9g ** 30 %
Cholesterol 119mg ** 40 %
Sodium 773mg ** 34 %
Total Carbohydrate 39g 14 %
   Dietary Fiber 7.2g ** 26 %
   Sugar 11g **
Protein 43g 86 %
Vitamin D 0.2mcg ** 1 %
Calcium 43mg ** 3 %
Iron 5.2mg ** 29 %
Potassium 482mg ** 10 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.
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Beef Stew with Fresh Mango, calories by source

Beef Stew with Fresh Mango nutrition facts and analysis per 475 g

Vitamins
NutrientAmount DV
Vitamin A, RAE 50.66 mcg6 %
  Carotene, alpha 69.95 mcg
  Carotene, beta 545.65 mcg
  Cryptoxanthin, beta 53.16 mcg
  Lutein + zeaxanthin 27.82 mcg
  Lycopene 5.56 mcg
  Retinol 0.05 mcg
Thiamin [Vitamin B1]0.127 mg11 %
Riboflavin [Vitamin B2]0.366 mg28 %
Niacin [Vitamin B3]3.527 mg22 %
Pantothenic acid [Vitamin B5]0.027 mg1 %
Vitamin B6 0.417 mg25 %
Vitamin B12 [Cobalamin]2.78 mcg116 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]25.71 mcg6 %
  Folate, food 25.71 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]49.7 mg55 %
Vitamin D 0.23 mcg1 %
Vitamin E (alpha-tocopherol) 1.03 mg7 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 1.03 mg
  Tocopherol, beta 0 mg
  Tocopherol, delta 0 mg
  Tocopherol, gamma 0.07 mg
  Tocotrienol, alpha 0.04 mg
  Tocotrienol, beta 0 mg
  Tocotrienol, delta 0 mg
  Tocotrienol, gamma 0.04 mg
Vitamin K 9.5 mcg8 %
  Vitamin K1 [Phylloquinone]9.5 mcg
  Dihydrophylloquinone 0 mcg
Betaine 0 mg
Choline 137.8 mg25 %

Minerals
NutrientAmount DV
Calcium 42.9 mg3 %
Copper 0.24 mg27 %
Fluoride 0.1 mcg
Iron 5.22 mg29 %
Magnesium 34.51 mg8 %
Manganese 0.076 mg3 %
Phosphorus 282.28 mg23 %
Potassium 482.25 mg10 %
Selenium 30.64 mcg56 %
Sodium 773.25 mg34 %
Zinc 11.69 mg106 %

Proteins and Amino acids
Beef Stew with Fresh Mango, amino acids
NutrientAmount DV
Protein 42.7 g85 %
  Alanine 0.008 g
  Arginine 0.019 g
  Aspartic acid 0.035 g
  Cystine 0.002 g
  Glutamic acid 0.052 g
  Glycine 0.011 g
  Histidine 0.004 g0 %
  Hydroxyproline 0 g
  Isoleucine 0.007 g0 %
  Leucine 0.012 g0 %
  Lysine 0.011 g0 %
  Methionine 0.002 g
  Phenylalanine 0.008 g
  Proline 0.019 g
  Serine 0.005 g
  Threonine 0.006 g0 %
  Tryptophan 0.003 g1 %
  Tyrosine 0.005 g
  Valine 0.009 g0 %
  Phenylalanine + Tyrosine 0.013 g0 %
  Methionine + Cysteine 0.002 g0 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 38.56 g14 %
  Fiber 7.2 g26 %
  Starch 0 g
  Sugars 10.84 g
    Fructose 0.21 g
    Galactose 0 g
    Glucose 0.26 g
    Lactose 0 g
    Maltose 0 g
    Sucrose 0.13 g
  Net carbs 31.36 g

Fats and Fatty Acids
Beef Stew with Fresh Mango, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.03 g0.00

NutrientAmount DV
Fat 16.077 g21 %
  Saturated fatty acids 5.891 g29 %
    Butanoic acid 0 g
    Decanoic acid 0.013 g
    Docosanoic acid 0.001 g
    Dodecanoic acid 0.012 g
    Eicosanoic acid 0.001 g
    Heptadecanoic acid 0 g
    Hexadecanoic acid 3.443 g
    Hexanoic acid 0 g
    Octadecanoic acid 1.958 g
    Octanoic acid 0 g
    Pentadecanoic acid 0 g
    Tetracosanoic acid 0 g
    Tetradecanoic acid 0.448 g
    Tridecanoic acid 0 g
  Monounsaturated fatty acids 6.545 g
    Cis-octadecenoic acid 0.043 g
    Docosenoic acid 0 g
    Eicosenoic acid 0.011 g
    Heptadecenoic acid 0 g
    Hexadecenoic acid 0.541 g
    Octadecenoic acid 5.993 g
    Pentadecenoic acid 0 g
    Tetracosenoic cis acid 0 g
    Tetradecenoic acid 0 g
    Trans-octadecenoic acid 0 g
  Polyunsaturated fatty acids 0.631 g
    α-linolenic acid n-3 (ALA) 0.01 g
    γ-linolenic acid n-6 (GLA) 0 g
    Cis,cis-eicosadienoic n-6 acid 0 g
    Docosahexaenoic n-3 acid (DHA) 0.001 g
    Docosapentaenoic n-3 acid (DPA) 0.017 g
    Eicosadienoic acid 0 g
    Eicosapentaenoic n-3 acid (EPA) 0.003 g
    Eicosatetraenoic acid 0.045 g
    Octadecadienoic acid 0.517 g
    Octadecatetraenoic acid 0 g
    Octadecatrienoic acid 0.059 g
  Fatty acids, total trans 0 g
    Fatty acids, total trans-monoenoic 0 g

Sterols
NutrientAmount DV
Cholesterol 119.07 mg40 %
Phytosterols 2.92 mg

Other
NutrientAmount DV
Alcohol, ethyl 0 g
Ash 0.21 g
Caffeine 0 mg
Theobromine 0 mg
Water 165.65 g

Source:Public recipes
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Beef Stew with Fresh Mango recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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