Baked Salmon & Asparagus & Rice
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 40.89 g | 15% |
| Net Carbohydrates | 34.83 g | 14% |
| Sugars | 2.88 g | 8% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 6.06 g | 22% |
| Protein | 31.51 g | 63% |
| Total Fat | 16.83 g | 22% |
| Saturated Fat | 2.78 g | 14% |
| Monounsaturated Fat | 7.29 g | - |
| Polyunsaturated Fat | 5.69 g | - |
| Trans Fat | 0.01 g | 100% |
| Cholesterol | 51.03 mg | 17% |
| Vitamins | ||
| Vitamin A | 118.49 mcg | 13% |
| Vitamin C | 9.63 mg | 11% |
| Vitamin D | 10.23 mcg | 51% |
| Minerals | ||
| Sodium | 396.8 mg | 17% |
| Potassium | 914.63 mg | 19% |
| Calcium | 95.92 mg | 7% |
| Magnesium | 125.02 mg | 30% |
| Iron | 4.82 mg | 27% |
| Zinc | 2.26 mg | 21% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
13%
Vitamin C
11%
Vitamin D
51%
Vitamin E
22%
Vitamin K
57%
Vitamin B1
42%
Vitamin B2
30%
Vitamin B3
73%
Vitamin B5
39%
Vitamin B6
58%
Vitamin B7
-
Vitamin B9
24%
Vitamin B12
197%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
7%
Iron
27%
Magnesium
30%
Phosphorus
40%
Potassium
19%
Sodium
17%
Zinc
21%
Copper
54%
Manganese
84%
Selenium
82%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
85%
Isoleucine
105%
Valine
98%
Lysine
96%
Tryptophan
104%
Threonine
95%
Phenylalanine
109%
Methionine
129%
Histidine
91%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 439 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 5 min
Jogging
56 min
Cycling
57 min
Walking
1 h 44 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Baked Salmon, Asparagus & Rice provides a nutritious profile, with salmon contributing essential omega-3 fatty acids (EPA and DHA), high-quality protein, B vitamins, selenium, and potassium, which are linked to reduced inflammation and improved cardiovascular health by decreasing blood pressure and lowering triglycerides. Asparagus further contributes Vitamin A for eye health and Vitamin K for blood clotting. Additionally, whole grains like brown rice are associated with improved heart health and a reduced risk of type 2 diabetes; research on white rice has shown that cooling cooked white rice can increase its resistant starch content and lower its glycemic response.
1. Salmon Nutritional Facts: Health Benefits Explained
Source: Healthline
Summary: Salmon is a highly nutritious food, providing essential nutrients such as omega-3 fatty acids, high-quality protein, B vitamins, selenium, and potassium, which are linked to numerous health benefits including reduced inflammation and improved cardiovascular health.
Read More: https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits
2. Salmon: Nutrition and 6 Health Benefits
Source: Cleveland Clinic
Summary: Salmon is a highly beneficial fatty fish, recommended for consumption twice a week due to its richness in omega-3 fatty acids and essential nutrients that support muscle, brain, and heart health.
Read More: https://health.clevelandclinic.org/salmon-benefits
3. Health Benefits of Asparagus, Nutrients per Serving, and Preparation Information
Source: WebMD
Summary: Asparagus is a good source of Vitamin A, essential for eye health, and Vitamin K, which is crucial for proper blood clotting.
Read More: https://www.webmd.com/diet/health-benefits-asparagus
4. Rice 101: Nutrition Facts and Health Effects
Source: Medical News Today
Summary: Brown rice, as a whole grain, is linked to improved heart health, potential weight loss, and a reduced risk of type 2 diabetes, offering more dietary fiber and beneficial plant compounds than white rice.
5. Effect of Cooling of Cooked White Rice on Resistant Starch Content and Glycemic Response.
Source: PubMed
Summary: Cooling cooked white rice, especially for a period at a cool temperature followed by reheating, significantly increases its resistant starch content and lowers its glycemic response.
Read More: https://pubmed.ncbi.nlm.nih.gov/26693746/
