Nutrients in 14 ounces of Eppaw

Raw Eppaw (Perideridia oregana).

Macros Ratio

Protein Fat Carbs

11%

10%

79%

14 oz ▼

Macro Nutrients

Eppaw

Energy595 kcal

20.5%

Raw Eppaw has 595.3395 kcal of Energy per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.14 g

7.37%

Raw Eppaw has 7.144074 g of Fat per 14 ounces, which is 7.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Eppaw has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate126 g

97%

Raw Eppaw has 125.7357024 g of Carbohydrate per 14 ounces, which is 97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein18.3 g

32.6%

Raw Eppaw has 18.257078 g of Protein per 14 ounces, which is 32.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Eppaw

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Eppaw has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg

36.4%

Thiamine

Raw Eppaw has 0.4365823 mg of Vitamin B1 per 14 ounces, which is 36.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.48 mg

36.6%

Riboflavin

Raw Eppaw has 0.4762716 mg of Vitamin B2 per 14 ounces, which is 36.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.44%

Niacin, nicotinic acid, niacinamide

Raw Eppaw has 1.190679 mg of Vitamin B3 per 14 ounces, which is 7.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.64 mg

93%

Pantothenic acid

Raw Eppaw has 4.6436481 mg of Vitamin B5 per 14 ounces, which is 93% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.7 mg

53.7%

Pyridoxine

Raw Eppaw has 0.69853168 mg of Vitamin B6 per 14 ounces, which is 53.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B995 μg

24%

Folates and Folic Acid

Raw Eppaw has 95.25432 μg of Vitamin B9 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Eppaw has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C51.6 mg

57.3%

Ascorbic acid

Raw Eppaw has 51.59609 mg of Vitamin C per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Eppaw has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Eppaw

Calcium437 mg

43.7%

Raw Eppaw has 436.5823 mg of Calcium per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.93 mg

103%

Raw Eppaw has 0.92872962 mg of Copper per 14 ounces, which is 103% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.56 mg

57%

Raw Eppaw has 4.5642695 mg of Iron per 14 ounces, which is 57% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.2%

Raw Eppaw has 127.00576 mg of Magnesium per 14 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.34 mg

189%

Raw Eppaw has 4.34200942 mg of Manganese per 14 ounces, which is 189% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus655 mg

94%

Raw Eppaw has 654.87345 mg of Phosphorus per 14 ounces, which is 94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1349 mg

39.7%

Raw Eppaw has 1349.4362 mg of Potassium per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw Eppaw has 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium47.6 mg

3.18%

Raw Eppaw has 47.62716 mg of Sodium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.56 mg

41.5%

Raw Eppaw has 4.5642695 mg of Zinc per 14 ounces, which is 41.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water238 g

6.44%

Raw Eppaw has 238.1358 g of Water per 14 ounces, which is 6.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Eppaw:

14 ounces of Eppaw has outstanding amounts of Vitamin B5.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B3.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Eppaw:

14 ounces of Eppaw has outstanding amounts of Copper, Manganese and Phosphorus.
It is an excellent source of Calcium, Iron, Magnesium, Potassium and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 14 ounces of Raw Eppaw:

14 ounces of Eppaw has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has a good amount of Fat.

Compare Raw Eppaw with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Eppaw

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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