Jollof Rice With Beef
Jollof Rice with Beef provides a balanced mix of protein and carbohydrates, making it a satisfying and nutritious meal. It is a notable source of iron and zinc, essential for energy and immune function. This dish also contains vitamins like B12 and C, supporting metabolism and overall vitality. With moderate fat content and a reasonable calorie count, it offers both flavor and health benefits.
Macro Impact
A Serving (400 g) of Jollof Rice With Beef contains 542 calories, 39 g of protein, 43 g of carbohydrates, and 23 g of fat.
Calorie Burn
How long would it take to burn off 542 calories?
- Walking3.5 mph, moderate pace96 min
- YogaModerate effort, gentle pace138 min
- SwimmingFreestyle, moderate effort71 min
- Biking12–14 mph, moderate effort52 min
- StairsStair climbing, moderate pace69 min
- Running5 mph (12 min/mile)50 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (400 g)
Carbohydrates
- Carbohydrates43 / 313 g(14%)
- Dietary Fiber3 / 38 g(8%)
- Soluble Fiber1 g
- Insoluble Fiber2 g
- Total Sugars4 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat23 / 83 g(28%)
- Saturated Fat8 / 25 g(32%)
- Trans Fat0 g
- Monounsaturated Fat9 g
- Polyunsaturated Fat2.5 g
- Cholesterol90 / 300 mg(30%)
- Omega-30.1 g
- Omega-62.5 g
- Omega-99 g
- Oleic Acid9 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid3 g
- Caprylic Acid0 g
- Linoleic Acid2.3 g
- Myristic Acid1 g
- Palmitic Acid4 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0 g
- Arachidonic Acid0.3 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein39 / 56 g(70%)
Amino Acids
- Lysine1.7 g
- Serine1 g
- Valine1 g
- Alanine1.5 g
- Cystine0.2 g
- Cysteine0.3 g
- Proline1 g
- Taurine40 mg
- Arginine1.4 g
- Histidine0.6 g
- Threonine0.8 g
- Isoleucine0.9 g
- Methionine0.7 g
- Tryptophan0.4 g
- Glutamic Acid4 g
- Aspartic Acid3 g
- Phenylalanine0.9 g
- Glycine1.6 g
- Leucine1.5 g
- Tyrosine0.8 g
Vitamins
- Vitamin A60 / 900 ug(7%)
- Vitamin C15 / 90 mg(17%)
- Vitamin D0.1 / 15 ug(1%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K15 / 120 ug(13%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B121.8 / 2.4 ug(75%)
- Thiamin (B1)0.35 / 1.2 mg(29%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)5 / 16 mg(31%)
- Folate40 / 400 ug(10%)
- Pantothenic Acid (B5)0.8 / 5 mg(16%)
- Biotin2 / 30 ug(7%)
- Choline90 / 550 mg(16%)
Minerals
- Calcium30 / 1,000 mg(3%)
- Iron3.5 / 8 mg(44%)
- Magnesium40 / 420 mg(10%)
- Phosphorus200 / 700 mg(29%)
- Potassium400 / 3,400 mg(12%)
- Sodium500 / 2,300 mg(22%)
- Zinc5 / 11 mg(45%)
- Copper0.5 / 0.9 mg(56%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium30 / 55 ug(55%)
- Iodine20 / 150 ug(13%)
- Chromium5 / 35 ug(14%)
- Molybdenum15 / 45 ug(33%)
- Chloride770 / 2,300 mg(33%)
Other
- Water200 / 3,700 g(5%)
- Caffeine0 mg
- Alcohol0 g
Sources
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