Flan, spinach, wholemeal, homemade
100 g: 206 kcal, 9 g protein, 13.1 g carbohydrate and 13.4 g fat.
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Nutrition Facts
Serving size100 g
Amount per serving
Calories210
% Daily Value*
| Total Fat 13g | 17% |
|---|---|
| Saturated Fat 6g | 32% |
| Trans Fat 0g | |
| Cholesterol 65mg | 22% |
| Sodium 180mg | 8% |
| Total Carbohydrate 13g | 5% |
| Dietary Fiber 2g | 8% |
| Total Sugars 2g | |
| Includes Added Sugars ≤2g | ≤4% |
| Protein 9g | 18% |
| Vitamin D 0.4mcg | 2% |
| Calcium 160mg | 15% |
| Iron 1.3mg | 8% |
| Potassium 270mg | 6% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.
What 100 g gives you
High in Vitamin B12 (29% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
17% protein · 25% carbohydrate · 58% fat
- Protein
- 9 g 17%
- Carbs
- 13 g 25%
- Fat
- 13 g 58%
Compared with other foods
Per 100 g, against every food on BasalFit.
- Calories: less than 43% of foods
- Protein: more than 52% of foods
- Total fat: less than 25% of foods
- Carbohydrate: more than 60% of foods
- Dietary fiber: more than 74% of foods
- Total sugars: less than 47% of foods
- Sodium: less than 34% of foods
All nutrients (32)
Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 206 kcal | 206 kcal | |
| Protein | 9 g | 9 g | 18% |
| Carbohydrate | 13.1 g | 13.1 g | 5% |
| Dietary fiber | 2.3 g | 2.3 g | 8% |
| Total sugars | 1.9 g | 1.9 g | |
| Starch | 9.36 g | 9.36 g | |
| Water | 62.6 g | 62.6 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 13.4 g | 13.4 g | 17% |
| Saturated fat | 6.35 g | 6.35 g | 32% |
| Trans fat | 0.36 g | 0.36 g | |
| Monounsaturated fat | 4.32 g | 4.32 g | |
| Polyunsaturated fat | 1.52 g | 1.52 g | |
| Cholesterol | 65.3 mg | 65.3 mg | 22% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 163 mg | 163 mg | 13% |
| Iron | 1.29 mg | 1.29 mg | 7% |
| Magnesium | 33 mg | 33 mg | 8% |
| Phosphorus | 168 mg | 168 mg | 13% |
| Potassium | 268 mg | 268 mg | 6% |
| Sodium | 183 mg | 183 mg | 8% |
| Zinc | 1.1 mg | 1.1 mg | 10% |
| Copper | 0.15 mg | 0.15 mg | 17% |
| Manganese | 0.4 mg | 0.4 mg | 17% |
| Selenium | 5 mcg | 5 mcg | 9% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin C | 2 mg | 2 mg | 2% |
| Vitamin D | 0.4 mcg | 0.4 mcg | 2% |
| Thiamin (B1) | 0.11 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.17 mg | 0.17 mg | 13% |
| Niacin (B3) | 1.2 mg | 1.2 mg | 8% |
| Pantothenic acid (B5) | 0.45 mg | 0.45 mg | 9% |
| Vitamin B6 | 0.15 mg | 0.15 mg | 9% |
| Folate | 34 mcg | 34 mcg | 9% |
| Vitamin B12 | 0.7 mcg | 0.7 mcg | 29% |
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Sources
- McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 15-803 (UK)
- Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.