CALORIC DENSITY
Tuna, lt, cnd in h2o, drnd sol
Tilapia, fish, raw
1.16
0.96
15121
15261
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 44g
Protein = 42g
Carbohydrates = 0g
Carbohydrates = 0g
Fat = 1g
Fat = 4g
Fiber = 0g
Fiber = 0g
Monounsaturated = 0g
Monounsaturated = 1g
Polyunsaturated = 1g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 2g
Protein 44g 42g Carbohydrate 0g 0g Fiber 0g 0g Fat 1g 4g Monounsat. Fat 0g 4g Polyunsat. Fat 1g 1g Saturated Fat 0g 2g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 12%
Choline = 21%
Vitamin A = 5%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 5%
Vitamin E = 7%
Vitamin K = 0%
Vitamin K = 4%
Choline 12% 21% Vitamin A 5% 0% Vitamin C 0% 0% Vitamin E 5% 7% Vitamin K 0% 4%
Tuna are a great source of Vitamin B6, Phosphorus, Iron. Tuna are an excellent source of Niacin, Vitamin B12. Tilapia are a good source of Pantothenic Acid, Vitamin B6. Tilapia are a great source of Niacin, Phosphorus. Tilapia are an excellent source of Vitamin B12.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 6%
Vitamin B1 = 9%
Vitamin B2 = 12%
Vitamin B2 = 12%
Vitamin B3 = 191%
Vitamin B3 = 68%
Vitamin B5 = 7%
Vitamin B5 = 20%
Vitamin B6 = 55%
Vitamin B6 = 31%
Vitamin B12 = 258%
Vitamin B12 = 165%
Vitamin B1 6% 9% Vitamin B2 12% 12% Vitamin B3 191% 68% Vitamin B5 7% 20% Vitamin B6 55% 31% Vitamin B12 258% 165%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 39%
Sodium = 7%
Potassium = 12%
Potassium = 18%
Calcium = 4%
Calcium = 4%
Magnesium = 13%
Magnesium = 16%
Phosphorus = 48%
Phosphorus = 61%
Iron = 44%
Iron = 19%
Manganese = 1%
Manganese = 3%
Selenium = 308%
Selenium = 194%
Copper = 9%
Copper = 16%
Zinc = 14%
Zinc = 7%
Sodium 39% 7% Potasium 12% 18% Calcium 4% 4% Magnesium 13% 16% Phosphorus 48% 61% Iron 44% 19% Manganese 1% 3% Selenium 308% 194% Copper 9% 16% Zinc 14% 7%
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