Mashua
Mashua is an energizing vegetable rich in protein and moderate carbohydrates, perfect for maintaining active energy levels. It contains low saturated fat and provides a decent amount of dietary fiber, supporting healthy digestion. This vegetable is a valuable source of minerals like iron, calcium, and potassium that promote overall wellness. Additionally, it offers vitamins such as vitamin C and B6, known for their antioxidant properties.
Macro Impact
A Serving (150 g) of Mashua contains 203 calories, 9 g of protein, 34.5 g of carbohydrates, and 3 g of fat.
Calorie Burn
How long would it take to burn off 203 calories?
- Walking3.5 mph, moderate pace36 min
- YogaModerate effort, gentle pace52 min
- SwimmingFreestyle, moderate effort27 min
- Biking12–14 mph, moderate effort19 min
- StairsStair climbing, moderate pace26 min
- Running5 mph (12 min/mile)19 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 (150 g)
Carbohydrates
- Carbohydrates34.5 / 313 g(11%)
- Dietary Fiber3.8 / 38 g(10%)
- Soluble Fiber1.5 g
- Insoluble Fiber2.3 g
- Total Sugars3 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat3 / 83 g(4%)
- Saturated Fat0.75 / 25 g(3%)
- Trans Fat0 g
- Monounsaturated Fat1.2 g
- Polyunsaturated Fat1 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.08 g
- Omega-60.98 g
- Omega-91.2 g
- Oleic Acid1.2 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0 g
- Caprylic Acid0 g
- Linoleic Acid0.98 g
- Myristic Acid0.3 g
- Palmitic Acid0.45 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.08 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein9 / 56 g(16%)
Amino Acids
- Lysine0.68 g
- Serine0.39 g
- Valine0.55 g
- Alanine0.45 g
- Cystine0.12 g
- Cysteine0.12 g
- Proline0.45 g
- Taurine0 mg
- Arginine0.55 g
- Histidine0.29 g
- Threonine0.33 g
- Isoleucine0.45 g
- Methionine0.17 g
- Tryptophan0.12 g
- Glutamic Acid1.3 g
- Aspartic Acid1.1 g
- Phenylalanine0.45 g
- Glycine0.33 g
- Leucine0.78 g
- Tyrosine0.33 g
Vitamins
- Vitamin A30 / 900 ug(3%)
- Vitamin C16.5 / 90 mg(18%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.3 / 15 mg(2%)
- Vitamin K4.5 / 120 ug(4%)
- Vitamin B60.45 / 1.3 mg(35%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.12 / 1.2 mg(10%)
- Riboflavin (B2)0.11 / 1.3 mg(8%)
- Niacin (B3)1.5 / 16 mg(9%)
- Folate22.5 / 400 ug(6%)
- Pantothenic Acid (B5)0.45 / 5 mg(9%)
- Biotin6 / 30 ug(20%)
- Choline22.5 / 550 mg(4%)
Minerals
- Calcium64.5 / 1,000 mg(6%)
- Iron11.6 / 8 mg(144%)
- Magnesium37.5 / 420 mg(9%)
- Phosphorus100.5 / 700 mg(14%)
- Potassium525 / 3,400 mg(15%)
- Sodium15 / 2,300 mg(1%)
- Zinc0.45 / 11 mg(4%)
- Copper0.15 / 0.9 mg(17%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium0.45 / 55 ug(1%)
- Iodine0 / 150 ug(0%)
- Chromium1.5 / 35 ug(4%)
- Molybdenum3 / 45 ug(7%)
- Chloride0 / 2,300 mg(0%)
Other
- Water120 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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