Efo Riro With Assorted Meat
Efo Riro with assorted meat is a flavorful dish that provides a balanced nutritional profile. It contains a notable amount of protein supporting muscle health, alongside moderate fat levels. Rich in vitamins A, C, E, and K, it enhances a diverse and colorful diet. Additionally, it offers important minerals like iron, calcium, and potassium for everyday wellness.
Macronutrient distribution
A Serving (240 g) of Efo Riro With Assorted Meat contains 220 calories, 14 g of protein, 15 g of carbohydrates, and 10 g of fat.
- Protein
- 14 g27%
- Carbs
- 15 g29%
- Fat
- 10 g44%
of calories
Calorie Burn
How long would it take to burn off 220 calories?
- Walking3.5 mph, moderate pace39 min
- YogaModerate effort, gentle pace56 min
- SwimmingFreestyle, moderate effort29 min
- Biking12–14 mph, moderate effort21 min
- StairsStair climbing, moderate pace28 min
- Running5 mph (12 min/mile)20 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 (240 g)
Carbohydrates
- Carbohydrates15 / 313 g(5%)
- Dietary Fiber3 / 38 g(8%)
- Soluble Fiber1 g
- Insoluble Fiber2 g
- Total Sugars5 g
Fats
- Total Fat10 / 83 g(12%)
- Saturated Fat4.5 / 25 g(18%)
- Monounsaturated Fat4 g
- Polyunsaturated Fat1.5 g
- Cholesterol60 / 300 mg(20%)
- Omega-30.05 g
- Omega-61.4 g
- Omega-94 g
- Oleic Acid4 g
- Lauric Acid0.1 g
- Stearic Acid2 g
- Linoleic Acid1.4 g
- Myristic Acid1 g
- Palmitic Acid4.4 g
- Linolenic Acid0.03 g
- Eicosenoic Acid0.1 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Gamma-Linolenic Acid (GLA)0.05 g
Protein
- Protein14 / 56 g(25%)
Amino Acids
- Lysine1.1 g
- Serine0.55 g
- Valine0.7 g
- Alanine0.98 g
- Cysteine0.23 g
- Proline1.1 g
- Taurine15 mg
- Arginine0.88 g
- Histidine0.37 g
- Threonine0.51 g
- Isoleucine0.64 g
- Methionine0.31 g
- Tryptophan0.14 g
- Glutamic Acid2.1 g
- Aspartic Acid1.3 g
- Phenylalanine0.5 g
- Glycine0.94 g
- Leucine1.1 g
- Tyrosine0.48 g
Vitamins
- Vitamin A600 / 900 ug(67%)
- Vitamin C20 / 90 mg(22%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K300 / 120 ug(250%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B121.2 / 2.4 ug(50%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.15 / 1.3 mg(12%)
- Niacin (B3)3 / 16 mg(19%)
- Folate150 / 400 ug(38%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin3 / 30 ug(10%)
- Choline60 / 550 mg(11%)
Minerals
- Calcium80 / 1,000 mg(8%)
- Iron3 / 8 mg(38%)
- Magnesium30 / 420 mg(7%)
- Phosphorus100 / 700 mg(14%)
- Potassium500 / 3,400 mg(15%)
- Sodium650 / 2,300 mg(28%)
- Zinc3 / 11 mg(27%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium20 / 55 ug(36%)
- Iodine10 / 150 ug(7%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride970 / 2,300 mg(42%)
Other
- Water156 / 3,700 g(4%)
Sources
Start today, for free
Track calories and macros in seconds per meal. Download, set your goal and you're ready to go.
