Kapusniak
Kapusniak is a hearty soup offering a solid protein content alongside moderate fat levels, making it a balanced meal choice. It provides carbohydrates and a notable amount of dietary fiber to support digestive health and satiety. This dish also contributes key vitamins such as vitamin A and vitamin K, which play important roles in overall wellness. Additionally, it contains essential minerals like iron, magnesium, and phosphorus that help sustain energy metabolism.
Macro Impact
A Serving (375 g) of Kapusniak contains 450 calories, 20 g of protein, 40 g of carbohydrates, and 20 g of fat.
Calorie Burn
How long would it take to burn off 450 calories?
- Walking3.5 mph, moderate pace80 min
- YogaModerate effort, gentle pace114 min
- SwimmingFreestyle, moderate effort59 min
- Biking12–14 mph, moderate effort43 min
- StairsStair climbing, moderate pace57 min
- Running5 mph (12 min/mile)41 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 (375 g)
Carbohydrates
- Carbohydrates40 / 313 g(13%)
- Dietary Fiber5 / 38 g(13%)
- Soluble Fiber1.5 g
- Insoluble Fiber3.5 g
- Total Sugars5 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat20 / 83 g(24%)
- Saturated Fat8 / 25 g(32%)
- Trans Fat0.4 g
- Monounsaturated Fat8 g
- Polyunsaturated Fat3 g
- Cholesterol80 / 300 mg(27%)
- Omega-30.1 g
- Omega-62.9 g
- Omega-98 g
- Oleic Acid7 g
- Capric Acid0.1 g
- Erucic Acid0.3 g
- Lauric Acid0.5 g
- Stearic Acid2 g
- Caprylic Acid0.1 g
- Linoleic Acid2.8 g
- Myristic Acid1 g
- Palmitic Acid3 g
- Linolenic Acid0.02 g
- Eicosenoic Acid0.5 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.08 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0.01 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.03 g
Protein
- Protein20 / 56 g(36%)
Amino Acids
- Lysine1.3 g
- Serine0.79 g
- Valine0.94 g
- Alanine1.6 g
- Cystine0.24 g
- Cysteine0.31 g
- Proline0.94 g
- Taurine30 mg
- Arginine1 g
- Histidine0.55 g
- Threonine0.71 g
- Isoleucine0.86 g
- Methionine0.39 g
- Tryptophan0.2 g
- Glutamic Acid3.5 g
- Aspartic Acid2.4 g
- Phenylalanine0.79 g
- Glycine1.4 g
- Leucine1.4 g
- Tyrosine0.63 g
Vitamins
- Vitamin A300 / 900 ug(33%)
- Vitamin C10 / 90 mg(11%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E1.2 / 15 mg(8%)
- Vitamin K25 / 120 ug(21%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B120.7 / 2.4 ug(29%)
- Thiamin (B1)0.15 / 1.2 mg(13%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)4 / 16 mg(25%)
- Folate50 / 400 ug(12%)
- Pantothenic Acid (B5)0.8 / 5 mg(16%)
- Biotin3 / 30 ug(10%)
- Choline60 / 550 mg(11%)
Minerals
- Calcium50 / 1,000 mg(5%)
- Iron2.5 / 8 mg(31%)
- Magnesium40 / 420 mg(10%)
- Phosphorus200 / 700 mg(29%)
- Potassium500 / 3,400 mg(15%)
- Sodium1,500 / 2,300 mg(65%)
- Zinc2.5 / 11 mg(23%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.6 / 2.3 mg(26%)
- Selenium35 / 55 ug(64%)
- Iodine20 / 150 ug(13%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride200 / 2,300 mg(9%)
Other
- Water330 / 3,700 g(9%)
- Caffeine0 mg
- Alcohol0 g
Sources
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