Mandu
Mandu offers a balanced source of carbohydrates ideal for energy. It provides a moderate amount of protein, important for muscle maintenance. The fat content includes some saturated fats, and the sodium level suggests mindful intake. This dish also supplies key minerals such as potassium, iron, and zinc, supporting overall nutritional well-being.
Macronutrient distribution
A Serving (238 g) of Mandu contains 476 calories, 14 g of protein, 71 g of carbohydrates, and 17 g of fat.
- Protein
- 14 g11%
- Carbs
- 71 g58%
- Fat
- 17 g31%
of calories
Calorie Burn
How long would it take to burn off 476 calories?
- Walking3.5 mph, moderate pace84 min
- YogaModerate effort, gentle pace121 min
- SwimmingFreestyle, moderate effort63 min
- Biking12–14 mph, moderate effort45 min
- StairsStair climbing, moderate pace60 min
- Running5 mph (12 min/mile)44 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 (238 g)
Carbohydrates
- Carbohydrates71 / 313 g(23%)
- Dietary Fiber2.4 / 38 g(6%)
- Soluble Fiber1.2 g
- Insoluble Fiber1.2 g
- Total Sugars3 g
- Added Sugars0.5 / 63 g(1%)
- Other Carbohydrates65.6 g
Fats
- Total Fat17 / 83 g(20%)
- Saturated Fat4.8 / 25 g(19%)
- Monounsaturated Fat6.5 g
- Polyunsaturated Fat5.7 g
- Cholesterol45 / 300 mg(15%)
- Omega-30.1 g
- Omega-65.2 g
- Omega-96 g
- Oleic Acid6 g
- Stearic Acid1.8 g
- Linoleic Acid5 g
- Myristic Acid0.5 g
- Palmitic Acid2.5 g
- Eicosenoic Acid0.2 g
- Arachidonic Acid0.2 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein14 / 56 g(25%)
Amino Acids
- Lysine0.94 g
- Serine0.62 g
- Valine0.7 g
- Alanine0.94 g
- Cystine0.08 g
- Cysteine0.23 g
- Proline0.78 g
- Taurine10 mg
- Arginine1 g
- Histidine0.39 g
- Threonine0.47 g
- Isoleucine0.62 g
- Methionine0.31 g
- Tryptophan0.16 g
- Glutamic Acid2.3 g
- Aspartic Acid1.6 g
- Phenylalanine0.62 g
- Glycine0.78 g
- Leucine1 g
- Tyrosine0.39 g
Vitamins
- Vitamin A60 / 900 ug(7%)
- Vitamin C4 / 90 mg(4%)
- Vitamin D0.1 / 15 ug(1%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K6 / 120 ug(5%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B120.7 / 2.4 ug(29%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)2.5 / 16 mg(16%)
- Folate30 / 400 ug(7%)
- Pantothenic Acid (B5)0.4 / 5 mg(8%)
- Biotin2 / 30 ug(7%)
- Choline40 / 550 mg(7%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron1.5 / 8 mg(19%)
- Magnesium20 / 420 mg(5%)
- Phosphorus90 / 700 mg(13%)
- Potassium250 / 3,400 mg(7%)
- Sodium952 / 2,300 mg(41%)
- Zinc2 / 11 mg(18%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium22 / 55 ug(40%)
- Iodine10 / 150 ug(7%)
- Chromium3 / 35 ug(9%)
- Molybdenum10 / 45 ug(22%)
Other
- Water150 / 3,700 g(4%)
Sources
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